Traveling abroad is one of life’s greatest joys — exploring new cultures, cuisines, and landscapes. But for many American tourists, a less glamorous side effect of international trips can sneak up: travel constipation.
It’s not about the quality of food — in fact, every country on this list is celebrated for its incredible cuisine. Instead, it’s about how sudden dietary shifts, hydration, and lifestyle changes affect the gut when Americans travel abroad. Here are five destinations where your digestion may need extra support.
1. Italy – Pasta, Pizza, and Dairy Delights
Italy is a dream for food lovers, but switching from a typical American diet to one filled with refined carbs (pasta, bread, pastries) and rich cheeses can lead to less fiber and slower digestion. Add in late-night meals and generous glasses of wine, and your gut rhythm can get thrown off balance.
Travel tip: Balance rich dishes with fiber-rich sides like salads, beans, or veggies, and keep water handy alongside that espresso or vino.
2. France – Pastry Mornings and Wine Evenings
From buttery croissants at breakfast to cheese plates and Bordeaux at dinner, France’s cuisine is irresistible — but not always fiber-dense. Combined with long, leisurely meals and a change in eating schedule, digestion may feel sluggish for travelers.
Travel tip: Add fresh fruit from local markets to your morning routine, and sip sparkling water to stay hydrated.
3. Japan – Rice, Noodles, and Busy Schedules
Japan is renowned for its healthy cuisine, yet many visitors notice digestive changes. Meals often feature white rice or noodles as a staple, which have less fiber than whole grains. Combine that with packed travel itineraries and hesitation about using public bathrooms, and regularity may take a hit.
Travel tip: Order side dishes with vegetables, miso soup, or seaweed salad to add variety and fiber.
4. Mexico (Resorts) – Sun, Heat, and Buffets
All-inclusive resorts mean endless buffets, fried foods, and tropical cocktails. While delicious, these choices often contain less fiber — and in hot climates, dehydration is another big factor in travel constipation.
Travel tip: Alternate cocktails with water or electrolyte drinks, and pile your plate with fruit or beans alongside heavier foods.
5. United Kingdom – Hearty and Heavy Meals
Traditional pub fare, fried breakfasts, and comfort foods are filling but can be heavier and lower in fiber than what many Americans eat daily. Long sightseeing days with less movement can add to the problem.
Travel tip: Mix in lighter meals like soups, salads, or fresh produce from grocery stores, and get in extra walking or stretching to keep things moving.
How to Prevent Constipation in Any Country
No matter the destination, prevention is possible. Focus on:
-
Hydration – Carry water, limit alcohol, add electrolytes.
-
Fiber – Pack snacks like apples, nuts, or dried fruit.
-
Movement – Walk, stretch, and avoid sitting too long.
-
Gut support – Add probiotics or fermented foods when possible.
-
Routine – Try to keep a morning rhythm, even with jet lag.
Vacation Mornings: A Smarter Prevention Tool
While it’s possible to manage all these strategies on your own, travel is busy — and sometimes overwhelming. That’s why we created Vacation Mornings: a simple, all-in-one solution for preventing travel constipation without the risk of diarrhea or emergencies.
Each daily stick combines:
-
Psyllium husk fiber for gentle regularity
-
Probiotics & digestive enzymes for food adaptation
-
Magnesium citrate to relax colon muscles
-
Electrolytes for hydration support
-
Peppermint & ginger for digestive comfort
-
L-theanine & L-glutamine for gut lining and stress balance
Just mix with water 1–2 days before your trip and throughout your travels. It’s prevention made easy — so you can enjoy Italy’s pasta, France’s pastries, Japan’s ramen, or Mexico’s tacos without worrying about your gut.