Do you have trouble going to the bathroom when you travel? Here's what you can do

It is, basically, what happens when your intestine says "I don't pass this way". Technically, it is a functional alteration of the intestinal transit caused by the changes in routine that occur when traveling. It can appear on the second day of vacation or even from the first night in a new environment. The sensation is familiar: the reflex to go to the bathroom disappears, the abdomen swells, and what should be rest becomes a heaviness that accompanies you everywhere. Fortunately, it is usually not serious and has a solution.

• Change of schedules: The intestine is also of habit. If you eat at other times and get up later, it is normal for it to become "disoriented".
• Alterations in the diet: Going from your usual breakfast to one of croissants, sausages and double coffees has consequences.
• Lack of fiber: Fruit, vegetables or whole grains often disappear mysteriously in beach bar or buffet meals.
• Dehydration: Traveling, especially in summer, promotes fluid loss. And without water, stools harden.
• Sedentary lifestyle: Yes, you walk along the promenade. But spending many hours in a car, train or deckchair also takes its toll on the bowel.
• The mental factor: The stress of organizing a trip, sleeping in another bed or sharing a bathroom with cousins or in-laws doesn't help you "relax" either.

Taking care of intestinal transit on vacation does not mean giving up the pleasure of eating. It is enough to adapt your habits to the new context and listen to your body. As when sunbathing or hydrating, small gestures can make a difference without leaving the Mediterranean logic of eating well, unhurriedly and sensibly.

1. Start the day with more than just coffee

The intestine responds better when it is activated regularly, and breakfast is a good opportunity to do so. A combination of fruits rich in fiber (kiwi, plums, figs or apples), wholemeal bread, extra virgin olive oil and a hot drink (coffee or infusion) promotes intestinal movement.

2. Do not abandon vegetables

Dietary fiber, especially insoluble fiber present in raw vegetables, helps to maintain transit. Salads of tomato, cucumber, carrot, green leaves or corn not only refresh, but also provide volume and water to the fecal bolus, which facilitates the evacuation.

3. Adequate (and constant) hydration

Insufficient hydration can harden the stool and hinder transit. Drinking water throughout the day, even when there is no sensation of thirst, is essential, especially in hot weather. As a general reference, a minimum of 1.5 to 2 liters per day is recommended, adjusting according to physical activity and ambient temperature.

4. Introduce ferments on a regular basis

Fermented foods, such as natural unsweetened yogurt, kefir or small amounts of pickles, can promote the balance of the intestinal microbiota and improve digestive health.

5. Maintain a minimum of physical activity

Prolonged sedentary lifestyles, especially during long trips, can negatively affect intestinal transit. Walking after meals, swimming or even moving regularly throughout the day stimulates peristalsis and promotes regularity.

6. Reduce foods that hinder digestion

Some products, such as sausages, cured cheeses, fried, battered or ultra-processed foods rich in fats and sugars, tend to slow digestion and, in excess, can promote constipation.

7. Digestive infusions and specific solutions

Infusions of chamomile, green anise or mint can have a relaxing effect on the digestive system. In specific cases, plants with a mild laxative effect such as senna can be used, always in moderation and without becoming a regular resource.

If constipation is persistent or bothersome, it is best to consult a health professional before resorting to supplements or specific products.