Keeping Your Gut Happy While Flying for the Holidays

Air travel during the holidays is stressful enough—add in changes in routine, sitting for hours, and unfamiliar food, and suddenly your digestive system decides to take a holiday too. Constipation and bowel discomfort are common when flying, but with a little prep, you can keep things moving smoothly.

1. Stay Hydrated (Even If You Don’t Feel Thirsty)
Cabin air is dry, and dehydration is one of the top causes of constipation. Keep a refillable bottle handy and sip often—water is your best travel companion.

2. Move Whenever You Can
Stand up and walk the aisle every hour or two. Even small stretches like trunk rotations and cat/cow stretches in your seat can help your digestive system stay active. Choosing the aisle seat when possible can make this easier.

3. Fiber-Friendly Snacks
Bring easy-to-pack snacks like apples, pears, or a small bag of mixed nuts. These travel well and give your gut the gentle fiber boost it needs.

4. Keep Your Routine if Possible
Try to stick to your usual meal and bathroom schedule, even if you’re in a different time zone. Your gut loves predictability.

Your digestive system is part of your holiday travel team—take care of it, and you’ll land ready for the celebrations, not searching for relief.