Hi there, Gail here! Today’s topic is a little taboo, so Iain wanted to make sure you knew that it was his crazy wife writing and not him! I personally don’t think it’s a big deal, and I’m willing to bet you’ve been dying for us to post about it but were too afraid to ask. That’s okay, we get it, you’re shy. No worries, I’ve got you!

As someone who travels with a rare autoimmune gastrointestinal disease I feel qualified to speak here as yourself-appointed Doody Consultant.

First off, I want to acknowledge that there’s plenty of information and warnings out there about traveller’s diarrhea… but let’s be real—sometimes the real problem on a trip is the exact opposite. 😬

Yes, I’m talking about being blocked while travelling. I’ve lived through the panic, the planning, and the desperate prayers to the travel gods about both issues.

If you’re someone who packs a secret arsenal of supplements and medications, and maybe even a small shrine to your bathroom at home… I get you. Because constipation and diarrhea on the road is more common than anyone talks about—and it’s not just about “weird food.”

Here’s what trips up digestion when you’re away from home (and why your gut might stage a protest):

👉 Your nervous system is on high alert—new city, airport chaos, unfamiliar routines. Stress does wild things to your gut!
👉 Meals are irregular—or skipped entirely—because hello, travel schedule!
👉 Less movement, less water, less fiber… all the usual suspects.
👉 And yes, a few new foods your system isn’t used to.

From my own travel experience, here are a few things you can try to keep things moving:

1. Ground your system: Make sure you’re in the present moment, ready to enjoy your meal, not distracted or eating on the run if possible. Try a 3-3-3 routine: take 3 deep breaths, name 3 things you can see and move your body in 3 ways (roll your shoulders, shake out your arms and hands, give yourself a quick neck or arm massage)—it’s a tiny ritual that signals to your vagus nerve that it’s time to chill—rest and digest.

2. Keep a rhythm: Even if your meals aren’t perfect or on your usual schedule, eating something every 4–5 hours and taking a short walk afterward can make a huge difference.

3. Support your gut: Hydration, protein + fiber where you can. Always travel with your own water bottle and try setting a reminder on your phone to take a few sips regularly.

4. Supplements: Sometimes a little help from travel-friendly supplements (click here for a recommended brand providing relief from gas, bloating, heartburn and constipation and fiber and digestive enzymes) like magnesium or gentle, natural bowel movers can help (always consult your medical practitioner to ensure a supplement or over-the-counter remedy is right for you).

Food Tips ~ Because Fries Don’t Count as a Veggie 😉

When you’re on the road, it’s tempting to grab the nearest fast food and call it “fuel.” But your gut will be much happier if you give it some actual plants to work with. I know first hand that this can be a challenge, so try not to stress too much (that’s counter-productive), but here are some suggestions:

• Go for colour: Look for salads, veggie sides, or dishes with cooked greens. If your stomach is on the sensitive side, cooked veggies (like roasted carrots, sautéed dark leafy greens, or a simple soup) are usually gentler than raw.
• Choose quality over convenience: A little extra effort to find a spot with real, whole foods can save you from days of regret.
• Pack a backup plan: Bring along some gut-friendly snacks like dried fruit, apple chips, or even a bag of baby carrots so you’re not stuck choosing between fries and… more fries.
• Consider self-catering: One of my favorite hacks is booking a vacation rental with a kitchen. That way you can stock your own safe, gut-friendly staples and not rely on whatever’s available nearby. (We wrote a whole post travelling with food allergies and self-catered vacations— check it out here.)

Remember: A single missed poop on the road doesn’t mean your gut is broken—it means your body is adjusting. And if you’re dealing with a sensitive gut or an autoimmune GI condition like mine, a little extra preparation can make the difference between a miserable trip and one you actually enjoy.

For more information about stomach upset, diarrhea and issues with being glutened, read more on my autoimmune blog here.

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About TravelBloggers…
Iain & Gail started blogging in order to inspire and motivate people to travel the world from their perspective – specializing in having the most fun while using the least amount of money…travelling on the cheap without sacrificing comfort.

** In the end you will only regret the things you didn’t do **