Vacation is supposed to be a time to relax and unwind, but for many people, it can also be a time of digestive distress and discomfort.

One common issue that travelers face is constipation, which can be caused by a change in routine, unfamiliar foods, and dehydration. Fortunately, there are a variety of strategies you can use to relieve constipation and keep your digestive system functioning smoothly while away from home.

1. Stay Hydrated

Dehydration is a common cause of constipation, so it’s important to drink plenty of fluids while on vacation. Aim for at least eight glasses of water a day, and avoid drinks like alcohol and caffeine that can dehydrate you.

You can also try drinking herbal tea, which can have a mild laxative effect.

2. Eat Fiber-Rich Foods

Fiber is essential for keeping your digestive system moving, so try to eat plenty of fruits, vegetables, and whole grains while on vacation.

Many destinations offer fresh produce markets and health food stores where you can find fiber-rich foods like broccoli, apples, and quinoa. If you’re struggling to meet your daily fiber needs, you can also try adding a fiber supplement to your diet.

3. Take a Walk

Sitting for long periods of time can contribute to constipation, so make an effort to get up and move around during your vacation. Taking a walk after a meal can help stimulate the bowels and get things moving.

4. Practice Proper Toileting Habits

When you do need to use the bathroom, be sure to take your time and use proper toileting habits. This means sitting on the toilet for as long as you need to fully empty your bowels, and using your abdominal muscles to push if necessary.

Try not to strain or hold your breath, as this can make constipation worse.

5. Try a Natural Laxative

If you’re struggling with constipation, there are a variety of natural laxatives that you can try. Some people find relief from drinking prune juice, eating dried apricots, or taking a flaxseed supplement.

You can also try drinking a cup of warm water with lemon juice first thing in the morning to help stimulate digestion.

6. Pack Essentials

If you know that you’re prone to constipation while traveling, be sure to pack some essentials in your suitcase.

This might include a fiber supplement, natural laxatives, or even a squatting stool to help you achieve a more natural position while using the bathroom.

7. Manage Stress

Stress can wreak havoc on your digestive system, so be sure to take steps to manage stress while on vacation. This might mean practicing deep breathing, taking a yoga class, or simply setting aside time to relax and unwind each day.

8. Seek Medical Attention

If you’re experiencing severe constipation or other digestive symptoms while on vacation, it’s important to seek medical attention. A doctor can help identify the underlying cause of your symptoms and recommend appropriate treatment.

9. Plan Your Meals

One of the best ways to avoid constipation while on vacation is to plan your meals in advance. This can help you ensure that you’re getting enough fiber, water, and other nutrients to support good digestion.

You can also look for restaurants that offer healthy, fiber-rich options or prepare your own meals if you’re staying in a vacation rental.

10. Don’t Ignore the Urge to Go

Finally, it’s important to listen to your body and not ignore the urge to go to the bathroom. Holding in your bowel movements can lead to constipation and other digestive issues, so be sure to make time for bathroom breaks as needed.