By Dr. Valeria Gianfreda, Colonproctology and pelvic floor surgeon – Aventino Medical Group, Rome
When holidays upset your gut
New schedules, unfamiliar beds, hot weather, less privacy… and your gut rebels. Many people experience slower intestinal transit while on holiday, with bloating, heaviness and difficulty passing stool. These are common complaints, but often underestimated. Even those who are regular at home may suddenly feel “blocked” after just a few days of travel.
What really changes when you travel?
Several factors contribute:
● Hotel diets, often high in protein and low in fiber
● Reduced physical activity
● Disruption of sleep-wake rhythms
● Dehydration, especially in summer
● And even the embarrassment of using unfamiliar bathrooms
All these factors slow down peristalsis — the natural intestinal movements that support evacuation.
The taboo to overcome: how we go to the toilet
Talking about the bowel is still taboo — let alone how we actually go. Yet posture, timing and stool shape are key signs of our well-being. Overcoming embarrassment and learning to listen to these signals can make a real difference.
Posture, timing and habits: how to go properly
The way we evacuate matters. The classic 90° sitting posture on the toilet isn’t the most physiological. In a squatting position, the angle between rectum and anus straightens, making stool passage easier.
A small stool under the feet that lifts the knees helps recreate this condition, reducing effort and preventing constipation and hemorrhoids.
Another crucial aspect is timing: don’t ignore the urge, but don’t linger too long either — especially reading or on the phone. Evacuation is a reflex and coordinated act that must be respected at the right moment.
Don’t ignore the signs: look into the toilet
Observing your stool is a simple but often neglected habit. The Bristol Stool Chart, used in medicine, classifies stool by shape and consistency:
● Type 1–2: hard pellets and dry segments → sign of constipation
● Type 3–4: smooth, sausage-like shapes → regular transit
● Type 5–6: soft or mushy fragments → accelerated transit
● Type 7: watery → diarrhea or infection
Occasional changes can be normal. But if changes persist or are accompanied by pain, blood, or weight loss, a specialist evaluation is needed.
How to help your gut travel with you
To avoid getting “blocked” while on holiday, follow some simple but evidence-based tips:
● Drink 1.5–2 liters of water daily, more if it’s hot or you’re exercising
● Get 25–30 grams of fiber a day, combining soluble fibers (oats, fruit, legumes) and insoluble ones (leafy greens, bran, whole grains)
● Move every day: even a 20–30 minute walk stimulates bowel movements
● Respect your natural rhythms — take time in the morning for breakfast… and for the toilet, without rush or distractions
If regularity doesn’t return on its own, the following may help:
● Probiotics with specific strains like Lactobacillus rhamnosus GG, Bifidobacterium lactis or Saccharomyces boulardii, which help modulate gut flora and reduce bloating
● Fiber supplements like psyllium or inulin that increase stool bulk — introduced gradually and with proper hydration
● Mild mechanical-lubricant laxatives, like mineral oil. Prolonged use of osmotic laxatives is discouraged, as they may impair natural defecation
These strategies help maintain regularity even away from home, avoiding discomfort during holidays.
When to seek specialist evaluation
If constipation lasts more than three weeks, recurs periodically or affects your quality of life, it’s time to see a specialist. Guidelines from the European Society of Coloproctology (ESCP), the National Institute for Health and Care Excellence (NICE) and the World Gastroenterology Organisation (WGO) recommend clinical evaluation in case of persistent or associated symptoms.
Signs and symptoms to watch for:
● Hemorrhoidal prolapse and/or associated internal or external rectal prolapse
● Obstructed defecation syndrome: sensation of incomplete and fragmented evacuation
● Colicky abdominal pain in flare-ups
Possible diagnostic exams:
In addition to a colon-proctology consultation: transanal ultrasound, anorectal manometry, colonoscopy, and dynamic defecography X-ray.
Accurate assessment helps rule out pathologies and tailor therapy to improve bowel function long-term.
Warning signs – according to ESCP and NICE guidelines
A specialist consultation is advised if one or more of the following appear:
● Persistent constipation lasting over 3 weeks
● Sensation of incomplete evacuation or rectal blockage
● Recurrent anal bleeding or blood mixed with stool
● Unintentional weight loss
● Recurring abdominal pain
● Family history of colorectal cancer or inflammatory bowel disease
● Alternating constipation and diarrhea
Your gut doesn’t go on holiday: listen to it
Taking care of your gut means improving your quality of life. Even on holiday, you can respect your rhythm, adopt small precautions — and why not — learn more about your body. Talking about stool should not be taboo: it’s a sign of health awareness.