Travel Constipation? What to Pack (and Pop) to Stay Regular

🚽Why Does Travel Mess With Digestion?
Long flights, weird sleep schedules, and sodium-packed airport snacks—your gut doesn’t love any of it. Travel throws off your natural circadian rhythm, which impacts your digestive system. Dehydration from dry airplane cabins makes your stool harder, and sitting for hours slows down intestinal motility. Add in unfamiliar foods and skipped meals, and it's no surprise your system stalls. Constipation isn't just uncomfortable—it can make you feel sluggish, bloated, and even affect your mood while you’re supposed to be enjoying the trip.

🧳What to Pack to Stay Regular

• Magnesium (citrate or glycinate) – Helps draw water into the intestines to promote smooth, natural elimination. Citrate works well for occasional constipation, while glycinate is gentler and great for daily support without the cramping.
• Probiotic supplement – Travel exposes you to new bacteria and environments. A shelf-stable probiotic helps keep your microbiome strong and supported—especially after long-haul flights or changes in water and food.
• Fiber gummies or packets – Soluble fiber feeds good gut bacteria and bulks up your stool. Gummies are easy to pack and take, and mixing a fiber packet into your morning smoothie or yogurt can make a big difference.
• Electrolyte mix – Flying is extremely dehydrating, and dehydration is a major trigger for constipation. Replenish with an electrolyte mix that includes potassium and magnesium—not just sodium—for full hydration support.

✈️Timing Tips

• Hydrate before you fly: Drink a full bottle of water at the gate and bring a refillable bottle for the plane. Skip the third coffee and trade it for coconut water or an electrolyte-enhanced drink.
• Take supplements on schedule: Stick to your normal probiotic and magnesium routine, even when you change time zones. Consistency helps your gut stay anchored.
• Move when you can: Walk around the terminal, do ankle rolls on the plane, and stretch your body when you land. Movement stimulates your digestive tract—even a little helps.

📌Bonus Tip:
Stick to regular mealtimes and avoid skipping breakfast. Your gut loves rhythm. Eating at consistent times (even if you're not super hungry) sends cues to your digestive system to stay on track—even across time zones.

➡️Greenlabco’s probiotic and gut-support blends are designed with travelers in mind—easy to pack, gentle on your system, and built to keep you feeling light, regular, and comfortable wherever you land.