What Your Holiday Toilet Habits Reveal About Your Gut Health

Brenda Madole, Registered Dietitian at MyOrThrive, shares why so many travellers struggle with going to the toilet on holiday – and what your poo timing says about your body.

Most travellers have experienced it: you get to your hotel, unpack your bags, and suddenly your gut refuses to play ball. According to Registered Dietitian Brenda Madole, “travel constipation” is one of the most common (but least talked about) holiday health problems – and it’s all down to your poo timing.

“Your gut is like a clock – it runs on routine,” explains Madole. “When you change time zones, skip meals, sit on long flights, or eat differently on holiday, your digestive system can fall out of sync. That’s why some people don’t poo for days when they travel.”

Why you don’t poo when travelling:

• Jet lag for your gut: Just like your sleep, your bowel has a circadian rhythm. Travel throws it off.
  
  
• Dehydration on planes: Air travel dries out your system, making stools harder.
  
  
• Diet changes: More alcohol, less fibre, and new foods disrupt the balance.
  
  
• Lack of privacy: Some travellers subconsciously “hold it in” if they don’t feel comfortable in hotel bathrooms.
  
  

Why some people still go like clockwork:

• Strong gut routine: A consistent fibre-rich diet keeps things moving even abroad.
  
  
• Morning coffee effect: Caffeine stimulates the colon, so holiday espressos can help.
  
  
• Good hydration: Drinking plenty of water makes your gut less sensitive to disruption.
  
  

Warning signs while on holiday:

• Going less than three times a week despite your normal being daily.
  
  
• Persistent diarrhoea after eating or drinking abroad (could signal food poisoning or infection).
  
  
• Severe bloating or cramps lasting more than a couple of days.
  
  
• Unusual stool changes (very pale, bloody, or greasy stools).
  
  

Quirky poo facts every traveller should know:

• Hotel room nerves are real: “Parcopresis” (shy bowel syndrome) can stop you going in shared bathrooms.
  
  
• Coffee abroad helps: Caffeine stimulates the bowel in minutes – yes, even decaf.
  
  
• The perfect poo test: Smooth, sausage-shaped stools (Bristol Stool Chart Type 4) mean your gut is coping well – even if you’re abroad.
  
  
• Floating poos after resort buffets: Often just gas – but if persistent, could signal poor nutrient absorption.
  
  

“Travel throws your gut out of its comfort zone,” Madole adds. “But knowing your normal pattern – and spotting sudden changes – is key. A few days of mild constipation on holiday is common. But if symptoms linger when you get home, it’s worth checking in with a professional.”

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