“Gut Jet Lag” Can Throw You Off — Here’s How to Fix It

Out of Sync: Traveling comes with ups and downs. Not being able to poop is a really big down. “Gut jet lag” is common among travelers, particularly after long-haul flights crossing different time zones. Tummy trouble during travel is connected to our circadian rhythm, the body’s natural internal “clock.” In addition to our sleep cycle, the circadian rhythm also helps regulate digestion. When our gut and our circadian rhythm are synced, they promote healthy digestion, hormone secretion, and body temperature. Disruptions to this clock can make digestion slow to a crawl, resulting in constipation.

How to Do It: Try to keep your body clock close to its normal schedule. Take melatonin to tell the body it’s time to sleep, and get morning sunlight on your face ASAP when you land. Drink lots and lots of water, eat fiber-rich and fermented probiotic-rich foods, and move as much as possible after the flight. If nothing else works, try magnesium citrate or OTC constipation remedies to get things moving. It’s easier said than done, but try to stay calm. Travel stress can induce fight-or-flight mode, which also slows digestion. 

The Benefits: Gut jet lag is temporary, but it can be seriously uncomfortable. Getting ahead of it and taking a few steps to keep your digestion on track can help you feel better and enjoy your vacation even more.