How to Prevent Constipation When Travelling (What I Pack Every Trip)

#320 Travel is one of the most common gut disruptors I hear about in clinic — and one of the most preventable. In this episode, I'm sharing exactly what I pack to keep my gut moving when I travel, what the whole family takes, and why every single choice is backed by research. Whether you're someone who has no issues at home but completely shuts down the moment you board a plane, or someone who already deals with sluggish bowels and knows travel makes it significantly worse — this one is for you. I walk you through the six key reasons travel disrupts your bowels, and then get into my bare minimum gut travel toolkit: the four things I never leave home without, plus the two free foundations that make everything else work better. We cover GOS — the prebiotic I start seven days before travel that research shows may significantly reduce the incidence and duration of traveller's diarrhoea, and that also supports gut motility. I explain how to dose it, which form has the strongest research behind it, and importantly, who should not be taking it without professional guidance (if you have active or suspected SIBO, please speak with a qualified gut-informed practitioner before adding prebiotic fibres). We also cover PHGG for gentle, bloat-free bowel regularity, magnesium bisglycinate (and when citrate may be the better choice) for softening stool and supporting peristalsis, and BetterMe Tea — my own herbal formulation that travels everywhere with me. This isn't a complicated protocol. It's a simple, evidence-based toolkit that works — even when your routine doesn't. In this episode: — Why travel is such a powerful gut disruptor (the six key drivers) — GOS: the prebiotic doing double duty before you board the plane — Who should not take GOS and how to titrate the dose — PHGG: bowel regularity without the bloat — Magnesium bisglycinate (and citrate): which form and why — BetterMe Tea: my travel ritual — Hydration and movement: the free non-negotiables — When travel constipation signals something deeper worth investigating This episode is for educational purposes only and is not intended as medical advice. Please consult with a qualified healthcare practitioner before making changes to your health routine. Lynda Griparic is a degree-qualified naturopath with extensive experience in complex gut health conditions including IBS, SIBO, IMO, and chronic constipation. She offers telehealth consultations Australia-wide and internationally.