Nutrition Facts and Fiction

Tricks for Travelers Constipation

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glass of ice cold lemonade at the beach
 
Summer brings sunshine and play and oftentimes, travel.

We’re taking an extended drive up to Maine to drop my daughter off for her first season of sleep-away summer camp. We leave on Saturday.

While I always enjoy the change in scenery, being away from home can sometimes throw our bodies out of whack.

What I’m referring to is traveler’s constipation, a common experience resulting from dehydrating airline flights, long immobile drives in the car or even a sudden change in diet.

I know that travelers constipation can be just as frustrating as airline food, but the good news is that there are natural ways to ensure a blissful vacation for yourself and family that don’t involve repeated trips to the bathroom.

Top Tips For Travelers:

1. Avoid chemical laxatives
Chemical laxatives are unpredictable at best and at worse can cause debilitating stomach cramps. Instead of relying on chemicals, try healthy sources of bowel support.

2. Focus on Fiber
Fiber is what bulks up your poop and helps to keep things moving. Eating plenty of fiber-rich vegetables, nuts and seeds is a great way to boost your daily fiber and add more bulk.

If you’re constipation-prone, you may want to supplement with additional fiber. My favorite source of supplemental fiber is psyllium husk. When combined with water in your digestive tract, it swells and produces more bulk. Bulky poop stimulates contractions in your intestines that will get things moving. Just start slow! One teaspoon of psyllium husk to start, and more as needed.

Not all psyllium husk is created equal. Products like Metamucil should be avoided because they contain added sugars and dyes. Here’s the high-quality psyllium fiber supplement I recommend.

3. Hydrate!
Dehydration is one of the most common sources of constipation, so remembering to drink plenty of water is a great (free!) way to keep things moving.

4. Super Mineral Magnesium
Magnesium is an essential mineral known for its calming effects. It helps to reduce stress, promote relaxation, take the edge off, improve sleep and aid in elimination.

You can find magnesium in dried seaweed, beans (mung, aduki, black, kidney, lima, lentils), millet, quinoa, nuts, seeds, bone broth, spinach, oatmeal, and raw cacao.

Adding extra magnesium to your diet right before bed is a great way to ease symptoms of constipation and keep things moving. Here’s my favorite brand. Give it a try!

Simple Action Plan:
Pack some extra fiber and magnesium in your suitcase for a blissful vacation that is constipation-free!


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