I'm a gut health expert, I follow this one simple rule to avoid constipation when on holiday - and it works for kids too
A previous study found that constipation—difficulty passing faeces—was experienced by half of holidaymakers.
It happens when you travel due to 'disrupted hormones, long periods of sitting, dehydration, and less fibre in your diet,' Lucy Kerrison, a leading gastrointestinal dietitian told Mail Online.
Fortunately, Ms Kerrison who works at King Edward VII's hospital in London, says there is a simple solution—fibre supplements.
They can come in the form of tablets, or powder which she said are 'easy to mix into water or yoghurt, and take up very little room in a suitcase.'
She specifically recommended psyllium husk which can provide quick relief for constipation, kicking in within 12 to 72 hours.
The retailer Holland and Barret sell their own brand of Psyllium Husk supplement, but it is not suitable for those below the age of 12.
However, the natural supplement which is also known as ispaghula husk, is sold under the brand name Fybogel which is NHS approved for children over six.
But, as the dietitian highlighted, it is important to speak to a doctor before anyone, particularly children and those with underlying health conditions start supplements.
Fybogel is not suitable for those pregnant, breastfeeding, people with allergies to some medicines, and with certain bowel problems.
She also recommended the fibre supplement Inulin, but it can take one to two weeks of daily use before kicking in, so you would need to start taking it before travelling.
The National Health Service recommends a daily fibre intake of 30g as part of a balanced diet.
Meanwhile children between the ages of two to five need 15g, between five and 11 need 20g, and between 11 and 16 need 25g.
However the NHS prescribes Fybogel for adults and children above six to treat and prevent constipation.
According to the NHS, natural ways to increase your daily fibre intake include a high fibre breakfast like Weetabix, Shredded Wheat, or porridge.
They also advise switching to wholemeal bread, wholewheat pasta, high fibre white bread and brown rice.
Other foods rich in fibre to incorporate into your diet include pulses like chickpeas, fruits like bananas, as well as vegetables like broccoli.
It wasn't the only advice Ms Kerrison gave to look after your gut health while on holiday.
She recommended just beginning with 'small portions which are new to you' on the first day you arrive at your destination.
While 'your gut loves variety', a lack of consistent eating patterns can affect your gut microbiome and the body's natural circadian rhythm.
So, she also recommends sticking to your usual eating habits and mealtimes while travelling.
The gut microbiome is a community of trillions of microorganisms in the digestive track responsible for digesting food and the absorption of nutrients.
Meanwhile, the body's circadian rhythm is a 24-hour internal clock that regulates sleep as well as your digestion and appetite.
She added that moving is important to prevent constipation, warning many holidaymakers sit for long periods of time, particularly while flying.
'Even walking the aisles of the plane, doing some gentle seated stretches or practising slow diaphragmatic breathing can support digestion,' she said.
But if it is difficult to exercise, she recommends to her own clients abdominal massages, which can 'help stimulate the gut muscles and regular bowl movement.'
Importantly, she urged people to remember to drink enough water or even to take an electrolyte powder, which can 'help your body absorb fluids more effectively'.
'Finally, if your stomach can tolerate it, incorporating a small amount of local fermented food like miso, natural yoghurt or kefir can help diversify your gut microbiome,' she said.
'This will help maintain a balanced gut, especially after airplane food or fast food. Just make sure it's from a clean, trusted source and start with a small portion.'
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