To prevent travel-related constipation, it is necessary to maintain a routine (sleep, meals), stay hydrated, consume sufficient fiber (notably two kiwis per day), move after meals, not ignore the urge to use the restroom, and consider magnesium citrate to soften stools.

noli's read

The advice is based on well-documented physiological mechanisms: the gastrocolic reflex is stimulated by food and movement (meta-analysis, Journal of Neurogastroenterology and Motility). The efficacy of kiwis against constipation is supported by randomized controlled trials (RCTs), showing an improvement in stool frequency and consistency due to actinidin and fiber. The use of magnesium citrate is a recognized practice for its osmotic effect, although its use must be adapted to individual needs (WGO clinical recommendations). The suggestion not to inhibit the defecation reflex is consistent with colon physiology, as voluntary retention effectively worsens the dehydration of the fecal bolus. The importance of hydration and walking is consistent with public health recommendations for transit. The advice as a whole is balanced and does not present any notable exaggeration, aligning with a cautious behavioral and nutritional approach.

the sources

1. 1Reynolds A et al. 2019
2. 2Lin HH et al. 2011
3. 3Bellini A et al. 2023
4. 4Buffey AJ et al. 2022