You love to jet set — but you don’t love the way your gut gets upset.

It’s quite a bummer to struggle with constipation, traveler’s diarrhea or indigestion while on vacation.

Not everyone is a regular pooper, but for those who are, a break in the routine can significantly affect their bathroom habits.

Here are my five suggestions for getting things moving while you’re on the go.

Why you may have trouble pooping while traveling

There are many reasons why your digestive system checks out on a trip.

If you’re eating at restaurants for almost every meal, you’re probably missing out on a lot of fiber.

Insoluble fiber does not dissolve in water and adds bulk to stool, aiding its passage through the digestive tract and potentially supporting regular bowel movements. Examples include oats, almonds, bananas, and lentils.

You also might not be hydrating as much as you should.

Your colon primarily functions to regulate water. When you fail to consume adequate water or fluids, the stool may harden due to the colon reabsorbing water from it.

Plus, you’re probably not exercising or moving your body as much as usual, especially if you’re on a long flight.

Moving your body helps to move your bowels. It’s really important to prioritize exercise and walking.

You also could be withholding your stool on purpose because you have limited access to bathrooms.

And while most people go on vacation to escape stress and anxiety, sometimes a trip can cause or exacerbate it.

Stress and anxiety can manifest as constipation or traveler’s diarrhea, so it’s important to address it.

Lastly, jet lag can disrupt your 24-hour biological cycle, known as your circadian rhythm, possibly affecting your bowels and regularity in pooping. 

How to combat constipation on vacation

• Prioritize drinking water and fluids every day. 
• Alcohol can dehydrate you, cause sleep problems and worsen constipation, so it’s important to hydrate with water if you drink alcoholic beverages. 
• Incorporate fiber, especially insoluble fiber, into every meal. 
• Move your body, even if it’s just walking. 
• Re-create your at-home schedule if you’re a regular pooper. Make sure you have access to a calm, comfortable bathroom at the same time every day. 

How to prevent traveler’s diarrhea

Like constipation, traveler’s diarrhea can be unpleasant and disruptive.

It’s characterized by frequent, loose or watery poop, stomach cramps, nausea and sometimes vomiting or fever. The good news is that it typically lasts only one or two days.

It’s important to be conscientious about hand-washing on vacation, especially before touching your eyes, nose, mouth and food.

This can be challenging when traveling with kids, but you should try your best. Hand sanitizer is always a good backup option if you’re in a bind.

The rule of thumb when you’re traveling — especially to areas with endemic traveler’s diarrhea, such as Central and South America, Africa and South Asia — is peel it, cook it, boil it or forget it.

Stick to fruits you can peel yourself, like bananas and oranges, to minimize risks associated with an unclean water supply and unsafe food handling practices.

Raw or undercooked meats, fish and shellfish and raw or unpasteurized milk can be contaminated with bacteria. Cooking them kills most of the harmful germs.

Street food or fare left sitting out for extended periods, such as at a buffet, can also be risky.

If you’ve ordered a hot dish, make sure it’s steaming or boiling by the time it hits your table.

Unfiltered water is a major concern — do not drink from the tap. Avoid opening your mouth when you shower, and use bottled water to brush your teeth. Tie a ribbon around the faucet to remind yourself.

Double-check that the ice served in your drinks is made with filtered water.

If you contract traveler’s diarrhea, the most important thing to do is drink water and fluids to combat dehydration. I don’t ever recommend probiotics.

You could try bismuth subsalicylate, an over-the-counter antidiarrheal medication, to help with stomach cramping and slow down your gut transit time so that the diarrhea is not so extreme.

Seek medical attention if your symptoms last longer than two days, you have a high fever or there’s blood in your stool.

What to do if you experience indigestion on vacation

Travelers may also experience indigestion, an umbrella term that includes acid reflux, stomach pain and unusual reactions to food.

Bismuth subsalicylate may be worth a try. See a doctor if you’re worried about your symptoms or they seem severe.

By planning ahead and taking precautions to keep your body and bowels safe, it is absolutely possible to have a fun and relaxing trip this summer.

Rabia A. de Latour, MD, is an assistant professor in the Division of Gastroenterology & Hepatology within the Department of Medicine.