08/12/2015 6:53 PM AEDT | Updated 15/07/2016 12:51 PM AEST

Stay Regular When Travelling With These Foods

Couple shopping in outdoor market, Bangkok, Bangkok, Thailand
Jim Purdum via Getty Images
Couple shopping in outdoor market, Bangkok, Bangkok, Thailand

You’ve packed your own green tea in a ziplock bag, devoured the oversteamed veggies on the flight over and stocked the mini bar fridge with enough bottled water to fill the resort pool -- yet, you still feel bloated and less than regular.

Feeling sluggish and bloated are two things no holidaymaker plans on -- and when you’ve envisaged spending the best part of your break poolside (reaping the rewards of that extra weekly pilates class) it’s enough to really ruin your vibe.

“It’s not unusual for people to experience constipation and irregularity when travelling,” Katherine Baqleh, accredited practising dietitian told The Huffington Post Australia.

This can be due to a number of factors including the changes in diet that happen when travelling like the introduction of different foods as well as the increase in richer foods and alcohol.

“When travelling, we may also suppress the urge to empty our bowels until we are near a bathroom or in a more convenient or hygienic location,” Baqleh said.

Unfortunately though, being picky about your toilet or simply ignoring nature's call will more than likely lead to major troubles.

“As a result, this can worsen constipation if it's held back several times,” Baqleh said.

The good news is there are some foods that can help get things moving again.

“Try to stay away from highly refined breads and cereals and deep fried foods -- and ask for higher fibre breads and cereals where possible, such as multigrain, brown rice and quinoa,” Baqleh said.

Staying active is important too, physical activity keeps the bowels moving so go for a swim or walk along the beach after breakfast.

Before you leave on your trip, it’s a good idea to pack some Metamucil or Benefibre to add to a glass of water for a fibre boost.

“If you can’t find any, prune juice works well or instead add prunes to your cereal,” Baqleh said.

And as much as you don’t want to hear it, swap the happy hour peanuts for two pieces of fresh fruit each day.

“This is a much more nutritious and energy-boosting alternative to processed chips and crackers -- and fruit has much more fibre,” Baqleh said.

To further ensure your fibre intake remains adequate, always ask for steamed vegetables or a salad on the side of every meal if it doesn't already contain veggies.

“Go easy on the sugar sweetened beverages and alcohol as this can actually fatigue you rather than give you sustained energy -- and don’t forget to drink plenty of water,” Baqleh said.

Finally, when nature calls, listen.