New Delhi: Travelling often brings changes in routine that can affect digestion, with constipation being one of the most common complaints among travellers. Health experts say that disrupted meal timings, dehydration, lack of physical activity and unfamiliar foods can slow bowel movements, leaving people feeling bloated and uncomfortable.
Nutritionist Deepsikha Jain has suggested a simple dietary habit that may help support gut health during travel—adding black prunes to your travel essentials.
Why travel can affect digestion
Long flights, road trips and changing time zones can disrupt the body’s normal digestive rhythm.
Irregular meal schedules, lower water intake, reduced physical activity and different cuisines may all contribute to constipation during travel.
Experts advise maintaining healthy eating habits and adequate hydration to reduce the risk of digestive discomfort.
Why black prunes are beneficial
According to Deepsikha Jain, black prunes are naturally rich in dietary fibre and contain compounds that promote regular bowel movements.
She says they can be a convenient snack for travellers looking to support healthy digestion while away from home.
The combination of fibre and naturally occurring sorbitol in prunes is known to help improve bowel regularity in many people.
Recommended intake
The nutritionist recommends eating five to six black prunes before bedtime, particularly during travel if constipation is a concern.
However, she advises drinking plenty of water along with prunes, as fibre requires adequate fluid intake to work effectively.
Eating excessive quantities of prunes may lead to loose stools or abdominal discomfort in some individuals.
Other ways to avoid travel constipation
Apart from including black prunes in the diet, maintaining healthy lifestyle habits can also help prevent constipation during travel.
Some simple measures include:
- Drinking adequate water throughout the day.
- Eating balanced meals rich in fibre.
- Walking or stretching regularly during long journeys.
- Avoiding prolonged sitting whenever possible.
- Maintaining regular meal timings as far as practical.
These habits can help keep the digestive system functioning normally despite changes in routine.
Conclusion
Black prunes may be a useful addition to a travel diet for people prone to constipation, thanks to their fibre content and natural digestive benefits. Combined with good hydration, regular movement and balanced meals, they can help support healthy digestion and make travel more comfortable. However, people with persistent constipation or underlying digestive disorders should seek medical advice rather than relying solely on dietary remedies.