Here's Why You're Finding It Hard(er) To Poop While On Vacation, According To A Doctor

And it's not just because your butt is "namamahay."

Published on Jul 22, 2025

PHOTO: Canva Pro

So, you've filed your VL, packed your cutest linen sets, and touched down in paradise…but your bowels? They're still stuck in transit. 🥲 If your gut goes on strike the moment you go on vacation, you're definitely not alone.

"Infrequent or irregular passing of stool when you're on a vacation is so common, there's actually a name for it: traveler's constipation,” explains Frederick D. Leelin, MD, a gastroenterologist from Makati Medical Center (MakatiMed). And the culprits are as sneaky as they are unavoidable.

What is traveler's constipation?

Basically, it's when you find your bowels having a hard time releasing while you're on vacation. According to Dr. Leelin, "If your travel involves flight, the constipation is likely due to dehydration from dry airplane air. Hours of sitting prevent muscles from contracting to help move the food you eat through your digestive system."

He also adds that crossing different time zones can not only mess up your circadian rhythm (a.k.a. your sleep routine), but your bowel movement as well.

Another factor that contributes to your bowels backing up? Your vacay food sitch. "Traveler's constipation also happens when vacationers put their healthy eating habits on hold, indulging in fried and fatty food instead of fiber-rich fruits and greens, which are guaranteed to make you go," he adds.

Plus, performance anxiety is a real thing—even for your poop. "When there are passengers waiting in line for you to finish using the plane’s restroom, you tend to get self-conscious and hold it in," Dr. Leelin expounds.

So...how do you get things moving again?

Here's the good news: your gut can bounce back mid-trip. Here's how to gently coax it out of vacation mode, so you can enjoy your VL in peace:

Make sure to hydrate.

"Choose water over soda and alcohol. Both have diuretic properties, which will just get you dehydrated," says Dr. Leelin. This applies during your flight and all throughout(!) your stay.

Eat your fruits and veggies.

Dr. Leelin recommends apples, pears, and hydrating fruits like papaya and prunes—they're nature's laxatives! Don't skimp on leafy greens like kale, broccoli, and cabbage either. Your gut will thank you.

Move your body.

We know vacation is all about getting some R&R, but don't forget to do some light movement as well. "Walk as much as you can, and use your hotel's gym or pool to squeeze in some exercise. Physical activity stimulates muscle contractions in the digestive system, which helps you poop," he says. (BRB, time to use Strava!)

Get a little help if you really need it.

Still no sign of a bathroom breakthrough? Laxatives are here to save the day. "Teas with senna and powdered drinks containing psyllium fiber are more 'natural' laxatives that also do the job nicely," says Dr. Leelin. However, he reminds, just plan your timing carefully. "Laxatives take effect between six to 12 hours, so if you have a full day of plans and don't have access to a bathroom, make sure you do your business before you leave your accommodations."

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Cheska is the Lifestyle Editor + resident beauty girl of Cosmo. She loves hoarding blushes, oversharing in drafts, and pretending impulse buys are "for work."