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Vacation Constipation, I bet that title got your attention. Either you have suffered from this condition yourself, or you have heard about your fellow travelers having a lack of bathroom success on one too many occasions.
The thing is, vacation constipation is real. And when it gets bad, it can hinder your holiday. In this month’s newsletter, I am breaking down vacation constipation. I will share why it happens and provide some simple tips to help keep things moving! |
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5 Reasons Why You May Get Constipated on Vacation
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 Change in Routine. Your body is accustomed to following a certain rhythm, including waking up, eating, and sleeping at certain times every day. Traveling to a new location, especially with a different time zone, affects the time you eat, sleep, and are active. All of this will impact your body’s natural rhythm. When your schedule becomes irregular, your bowel movements can also become irregular.
- Decrease in Fiber. It is recommended that adults consume 25 - 35 grams of fiber per day, which is a challenge for most people to eat, even when they are not on vacation. Accessing fiber-rich foods such as fruits, vegetables, and whole grains can become more of a challenge when traveling. A few days of not taking in enough fiber can cause some serious plumbing problems in the GI system.
- Bathroom Stress. There is no way around it. Using the bathroom when you are traveling is a stressful event. First of all, you need to find a bathroom. Then you are hoping it's clean and that other people aren't around “doing their thing.” Add in the sounds and smells one experiences in a public restroom, on top of personal life stress. Then you are supposed to “relax” to keep things moving. Let’s just say, bathroom stress can really stop you up.
- Inadequate Water Intake. Water is essential for helping to keep things “moving” through your gastrointestinal tract. However, many people report a significant decrease in water intake during travel time. Whether it is because of accessibility, time, or not wanting to have to use the public restrooms, being dehydrated will certainly increase your chances of struggling with vacation constipation.
- Stress and Anxiety. Bathroom stress was already addressed, but let’s not forget how the stressors of life will impact your “system.” Between fears and anxieties associated with flying or just the hassle of travel, your body is under stress. Stress and anxiety are major contributors to constipation.
Be sure to read the mini article and learn how to keep things moving and prevent vacation constipation.
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Featured Recipe
Cranberry Almond Energy Bites |
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 Recipe by: Quaker Oats http://www.quakeroats.com
Quick and easy energy bites, only 5 ingredients!
Ingredients:
- 1 Cup Quaker® Oats (quick or old fashioned, uncooked)
- 1/4 Cup dried cranberries
- 1/4 Cup honey
- 1/2 Cup almond butter
- 1/3 Cup chopped almonds
Instructions:
Stir together all ingredients. Form the dough into tablespoon-sized balls and refrigerate an hour before eating. Store leftovers in the refrigerator, covered. Makes 12 bites.
Nutrition Per Bite: 160 calories, 8 gm fat, 1 gm sat fat, 18 gm carbs, 3 gm fiber, 5 gm protein
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"Take a deep breath, inhale the beauty, exhale the stress."
-Karen Schaler
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| 10 Travel Friendly Foods to Prevent Vacation Constipation |
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It is no secret that eating the right foods can certainly help prevent vacation constipation. Here’s a few of my favorite foods to keep things moving!
- Oatmeal
- Dried fruit
- Nut butters
- Nuts
- Hemp seeds
- Chia seeds
- Bran flakes
- Yogurt
- Kiefer
- Probiotic - While this might not be a food, starting a probiotic supplement a few days before traveling and continuing throughout your vacation can help keep you regular.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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| Copyright © 2018 Customized Nutrition Newsletters, All rights reserved. |
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