Luckily, most people don’t need to do much to remedy the issue. If you don’t have a history of constipation, the body should reset in a day or so, Ruchim said. Even skipping a few days is no cause for alarm.
But if you know missing your morning movement will result in symptoms like bloating or nausea, Ruchim suggested some additional ways to prep:
— Plane travel can lead to dehydration, so drink more water and less alcohol.
— Make sure you get enough fiber the first day, either by eating fruits and vegetables or by taking a fiber supplement, such as Metamucil or Benefiber.
— Pack stool softeners.
Make sure to heed your body’s call to action. The longer your stool sits in your colon, the more water is extracted and the harder it gets, Brennen said.
“One of my solutions is go when you need to go,” said Edwards, “even if you don’t like the toilet situation.”
If you end up holding it for an extra day or so, it’s not the end of the world. A little water might get reabsorbed, but not enough to “change a soft banana into hard marbles,” Ruchim said.