Bathroom Issues while Traveling: Constipation

Whether it’s travelers’ diarrhea, toilet access, or constipation, don’t let bathroom issues ruin your vacation and don’t limit travel due to bathroom fears!

*Warning: You are about to learn way too much information about my bathroom habits! Proceed at your own risk!

Dinner Table Doctor and I went on a vacation to Sicily last summer. I wrote about this trip in a past post and alluded to the fact that I had some “bathroom issues.” Nine months later I am finally ready to share these traumatic events. I am doing so with the hope that I can help my loyal readers by sparing them the pain and humiliation that I went through.

While in Sicily, I had a major problem with constipation. I blame DTD and his bean club. The frequent diet of beans we have to keep up our fiber intake has worked beautifully, and I am a well-oiled machine with extremely regular bathroom habits. Unfortunately, within three days of our dream vacation, my bowels were holding an internal hostage negotiation, and the bargaining was not going well. I felt lousy. DTD assured me that it can be perfectly normal not to have a bowel movement for several days, but I know my body and I NEED to go every morning, or I slowly decompensate. We were spending our days walking around in the heat and eating huge meals and drinking wine. I had to make room in my torso for all these delectables, and I was slowly becoming more miserable and even losing my appetite. Every time I went into a bathroom, I felt like major things should be happening, but nothing did no matter how long I sat there. This major back up was ruining my once-in-a-lifetime vacation.

Compounding matters was the fact that I did not bring my travel bidet. Yes, travel bidets are a thing, and I typically never vacation without mine. I was trying to pack light and wrongly assumed our accommodations would have bidets. (In my defense, I was in Italy when I first learn to appreciate bidets, so my expectations were based on past positive experiences.) Clearly, I had become dependent on my bidet. Not only do they do a great job cleaning everything, but bidets also help jump start the action by assisting to release the cork, so to speak. In desperation, I had the bright idea of making my own travel bidet by cutting a small hole in a plastic water bottle and squeezing it to send a pin-pointed stream. I’m proud to say it kind of worked, but not enough to fully purge the pipeline. Drastic measures were necessary. I was experiencing major pain and almost to the point of begging my husband to use his finger to get in there and unplug me. I mean, he IS a doctor and supposedly loves me unconditionally.

I decided to spare him the trauma. Instead, I sent DTD on a late-night mission to find me an enema so I could cleanse my caboose quickly and efficiently. He searched for drugstores throughout the picturesque Sicilian town and attempted to explain the issue to Italian clerks at every spot to no avail. Considering the language barrier, I can only imagine the gestures he used to get his point across. He returned to the Airbnb without an enema and my hopes were dashed.

DTD was not completely empty handed. He was able to procure a large box of stool softener packets. The instructions were in Italian, but I gathered that I was supposed to mix the powder in some water and drink up with the expectation that all traffic would run smoothly eventually. My fear was, when would I release the Kraken? Would it be a frantic race to a bathroom in the midst of a food tour? Public bathrooms are notoriously difficult to access when traveling around Italy; would I find a toilet in a timely manner? A new fear took over, as I imagined myself running through the streets while clenching my cheeks, begging businesses to allow me access to their toilet while desperately trying not to poop my pants. The anxiety made my bowels even more crampy and distressed. I was packing several days of heavy Italian food in my bowels by this point. Unfortunately, I had no choice, so I took my medicine and waited for the resulting storm with equal anticipation and dread.

I am happy to say that the softener worked at an opportune time, so I was able to relieve myself in peace and quiet (well, not exactly quiet!) in a private bathroom. The experience was still so traumatic and nothing like it had ever happened to me before. It’s not like I was eating anything strange, and I was certainly moving around a lot, so I was so perplexed by the ordeal. For a few days I was so anguished that I considered never traveling again, which is shocking since DTD, and I plan on enjoying the aging process by gradually experiencing more and more of the world. I simply cannot be afraid to travel because of my bowels!

Thus, I have made it my mission to help any dear readers who have bowel issues and are afraid to go forth and explore this wonderful world with all the people and places and foods to discover. I am determined to never again experience the strain of constipation while traveling, and I am here to help you feel the same relief.

Strengthen Your Core

Strengthening your core can be incredibly beneficial for managing and preventing certain bathroom-related issues, particularly those involving bladder and bowel function. The core muscles play an essential role in supporting the pelvic floor and stabilizing the trunk, both of which can impact how well your body manages bathroom needs. The core and pelvic floor muscles work together to control bladder and bowel function. Strong core muscles help provide stability and support for the pelvic floor, reducing strain and helping maintain proper alignment. Weak core muscles can put extra pressure on the pelvic floor, potentially leading to issues like urinary incontinence or difficulty with bowel movements.

Strong abdominal and core muscles help with the peristaltic motion of the intestines, which helps move stool through the digestive tract. Core exercises can encourage movement and reduce the risk of constipation, which can happen when the abdominal muscles are weak and not providing enough support to the intestines.

The Importance of Fiber

As much as I make fun of DTD and his bean club and preachy fiber information, I am now a true believer that fiber is a necessity and the intake of it must be consistent for happy bowels. The only time this is NOT TRUE is if your doctor has instructed you to stay away from fiber due to health conditions like Crohn’s disease, ulcerative colitis, diverticulitis, or irritable bowel syndrome. I have written about DTD’s fiber beliefs in other posts which you can find at the bottom of this one. In summary, fiber is a natural wonder-drug. It can help you lose weight, reduce your cholesterol and blood-sugar levels, lower risk of cardiovascular disease, prevent diabetes, and just all-around improve your digestion. It keeps your bowels regular by adding bulk and softness to stool, making it easier to pass and preventing constipation. It also helps to regulate bowel movements and promotes a healthy digestive system. While fiber can be wonderful, it is NOT something you can ingest every now and then. Fiber must be a regular part of your daily diet in order to reap the benefits and not feel crampy or gassy. You should up your amounts slowly and steadily. I have been consistently eating fiber but had issues on the trip because I was not drinking enough water and not being active enough.

Drink Plenty of Water

Staying hydrated plays a vital role in supporting bladder and bowel health, as well as reducing bathroom-related issues. Water helps keep stools soft and easy to pass. When you’re dehydrated, the body absorbs more water from the intestines, which can lead to hard, dry stools that are difficult to eliminate. Drinking enough water supports regular bowel movements and helps prevent constipation, reducing strain and discomfort in the bathroom. Hydration keeps electrolyte levels balanced, which is essential for muscle contractions, including those in the digestive tract and bladder. Staying hydrated ensures these muscles can function properly, aiding in regular bowel movements and bladder control. Eating water-rich foods, like fruits and vegetables, also helps with hydration and adds fiber to support digestion.

Remain Active While Traveling

While it’s tempting to lounge around on a beach vacation, taking regular walks and moving around is essential for healthy bowels. Exercise and regular movement can have a significant positive impact on both bladder and bowel function. Physical activity helps regulate the digestive system, strengthen muscles that support urinary and bowel control, and promote overall body health, all of which contribute to smoother bathroom habits. Exercise stimulates the natural contractions of the intestinal muscles, helping move food and waste through the digestive tract more efficiently. This can reduce the risk of constipation, which often results from slow intestinal movement. Physical activities like walking, jogging, and stretching exercises can all help increase blood flow to the intestines, which supports healthy digestion.

Physical activity is known to relieve stress and promote relaxation. High stress and anxiety can worsen bathroom issues and urinary frequency due to the mind-gut connection and muscle tension in the pelvic area. Exercises like yoga or deep breathing can be especially beneficial for relieving tension in the pelvic and abdominal areas, encouraging better bathroom habits.

Types of Exercises Helpful for Bathroom Health:

• Walking or Jogging: These stimulate digestion, strengthen the pelvic region, and are gentle on the body.
• Yoga and Stretching: Certain poses, like twists and forward bends, can help massage the digestive organs, relieve tension, and encourage regularity.
• Core Strengthening: Exercises like planks, leg raises, and pelvic tilts support the core and pelvic floor, enhancing bladder and bowel control.
• Kegel Exercises: These target the pelvic floor muscles directly, helping with incontinence and supporting bowel movements.

Overall, exercise encourages healthy digestion, supports muscle tone, and relieves stress, all of which can make bathroom habits smoother and more regular.

Maintain a Healthy Weight

A healthy weight can reduce the likelihood of conditions like constipation, as the abdominal area is less compressed, allowing the intestines to function more effectively. My trauma in Sicily was definitely a great motivator to try and lose a few pounds!

Plan Ahead

Planning will help reduce your stress which will hopefully calm your constitution as well. I have a travel list of things I must bring along for my comfort. My travel bidet is now at the top of the list, along with fiber bars, and in case of emergencies, stool softener and an enema. Think about what makes you nervous when it comes to your own bathroom habits and travel. Make a list of the things that will help you out and pack accordingly. If you must map out bathrooms, then do so. There’s a wealth of information on the internet, including where to find bathroom access in popular travel destinations. Don’t let a fear of bathroom issues limit your travel. The worst that can happen is: you have to go to the hospital because of impacted stool, which happens to people all the time and will probably be cheaper in other countries than it is in the US, plus no one knows you anyway; or you poop your pants in public. If it makes you feel better, always bring a change of clothes in a backpack. If the worst happens, at least you have a great story to tell about your trip!

In my next post, I’ll continue discussing bathroom issues while traveling and share DTD’s advice on how to avoid the travelers’ diarrhea and urinary frequency.

Related Posts:

• The Benefits of Fiber
• The Allure of Sicily
• You NEED a Bidet
• Diverticula and Homemade Corn Tortillas
• Staying Healthy While Traveling
• Fiber Health Benefits: a favorite topic and a delicious Moroccan recipe
• A Healthy New Year
• This Should be Your Number One New Year’s Resolution