Vacation Constipation in Kids: Why It Happens and How to Prevent It

Vacations are meant to be fun but for many families, travel brings an unwanted side effect: constipation. If your kiddo suddenly stops pooping while you’re away, you’re not alone. “Vacation constipation” is common and frustrating, especially for parents trying to enjoy time off without bathroom battles.

Here’s why it happens, what to look out for, and science-backed ways to prevent it—so your little one stays regular no matter where you’re headed.

Why Does Vacation Constipation Happen?

Constipation is already a common issue for kids, with nearly 25% of pediatric GI visits attributed to functional constipation (1). Travel can make it worse due to:

1. Routine Disruption
Kids thrive on consistency. Changes to sleep schedules, mealtimes, or toilet access can interfere with their body’s normal cues.

2. Less Fiber, More Processed Foods
Vacation diets often mean fewer fruits, veggies, and whole grains—and more white carbs, sweets, and low-fiber snacks.

3. Dehydration
Flying, hot weather, and distracted drinkers can mean less water intake, which makes stools harder and more difficult to pass.

4. Holding It In
Kids may avoid pooping in unfamiliar bathrooms, leading to stool buildup and discomfort.

5. Reduced Movement
Long flights, car rides, and downtime can slow digestion, especially if kids are more sedentary than usual.

How to Prevent Travel Constipation in Kids

The good news? A few small tweaks can help keep your kiddo’s digestion on track, even during vacation.

1. Keep Fiber in the Mix

Pack fiber-rich snacks like:

• Dried fruit (prunes, apricots, raisins)

• Whole grain crackers

• Oatmeal packets

• Chia or flax seed snack bites

You can also mix a scoop of Growing Up Prebiotics into their water, milk, or smoothie for an extra dose of prebiotic fiber that helps feed beneficial gut bacteria and soften stools over time (2).

2. Make Hydration Fun

Bring a spill-proof water bottle and encourage frequent sips, especially on flights or in hot climates. You can also pack a kid-friendly electrolyte drink or a hydration powder like Growing Up Magnesium with potassium and magnesium, two electrolyte minerals that can help with hydration. 

3. Encourage Movement

Whether it’s jumping in the pool, running on the beach, or a quick hotel hallway dance party, movement helps stimulate digestion. Just 15–30 minutes of light physical activity per day can make a difference.

4. Watch Bathroom Patterns

Encourage bathroom breaks after meals or at consistent times each day, even if your kiddo doesn’t feel the urge. Gentle reminders help reinforce the body’s natural rhythm, even away from home.

5. Stick to Familiar Foods When Possible

Try to incorporate a few staples from your kid’s normal routine, such as oatmeal with banana, whole wheat toast, or a favorite fruit. If your kiddo regularly takes prebiotics at home, don’t skip it on vacation. Consistency is key.

Summary

Vacation constipation is common, but it doesn’t have to ruin your trip. By keeping fiber, hydration, and movement top of mind and bringing along familiar gut-friendly favorites like Growing Up Prebiotics, you can help your kid stay comfortable and regular wherever your adventures take you.