The #1 Nutrient to Help You Poop When You're Traveling, Recommended By a Gastroenterologist

This nutrient is #1 if you’re in need to go #2.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

At EatingWell, we’re always looking to gastroenterologist Will Bulsiewicz, M.D. for advice, whether it’s seasonal produce we should be eating more of or easy food swaps for gut health. So approaching the new year, we knew that we had to sit down with Dr. B himself and ask him all of our curious questions surrounding gut health—and, yes, this includes #2.

During holiday travel, you may notice your bowel movements are irregular. Bulsiewicz assures that this is completely normal, and there’s ways that you can relieve the discomfort.

“I think part of this is knowing your own body and what happens when you travel,” Bulsiewicz tells EatingWell. “There are some people that are more prone to diarrhea, and there are some people that are more prone to constipation while they're away from their normal habits and routines. And I think that having that awareness is the first step because then you can construct a plan to basically adjust for that.”

If you struggle with being backed-up while you’re traveling, the doctor is in—and has some advice. Here’s the nutrient that you should be focusing on, according to Bulsiewicz.

Related: The #1 Activity to Help You Poop, According to Doctors

The #1 Nutrient to Help You Poop When You're Traveling

What nutrient should you be focusing on if you’re looking to relieve constipation? Bulsiewicz has an answer.

“Magnesium is really great in terms of helping you to poop,” Bulsiewicz says. Magnesium has a ton of nutritional benefits: It can help reduce inflammation, benefit your bone health, help you sleep and, as the gastroenterologist puts it, help you poop.

Bulsiewicz recommends a supplement if you’re really having problems going to the bathroom. But not all magnesium supplements are the same, and there are certain types and dosages you should look for.

“There's many forms of magnesium, and they're not all good for constipation,” the doctor explains. “The ones that I like are magnesium oxide, magnesium citrate and magnesium sulfate. Now, the more that you get to know yourself, the more that you'll know exactly how much your body needs. Typically a starting dose is somewhere around 500 mg and you could easily go up to 750 or 1000 mg per day.”

Related: Can Magnesium Help You Lose Weight? Here's What a Dietitian Says

As for time of day, Bulsiewicz would suggest adding this to your nighttime schedule.

“[It’s] probably best to take it before bedtime, and so you take it before bed, it helps you to sleep, you wake up the next morning and hopefully you have a great bowel movement,” he states. “And then you start your day and you're off and running.”

A magnesium supplement is a great way to help relieve uncomfortable symptoms and to keep everything regular. You can take it in the short-term or add it to your daily ritual. However, talk to your doctor if you’re experiencing long-term constipation symptoms.

There are also food sources of magnesium that can be easy snacks to pack when you’re on the road or about to fly. Seeds and nuts like pumpkin seeds, almonds, cashews and peanuts all contain high amounts of magnesium, as well as plain yogurt, black beans and spinach. Consider adding some trail mix to your bag if you need a gut-healthy boost on your journey.

Magnesium vs. Fiber: Which Is Better for Constipation?

Taking a magnesium supplement is especially great if you know that you get constipated when your routine changes due to traveling. But if you’re unsure of how your gut will react, Bulsiewicz himself swears by a fiber supplement for traveling. Fiber can help regulate your bowels, whether you’re struggling to go or if you can’t leave the toilet seat.

“A fiber supplement is an easy thing that I always pack,” the gastroenterologist explains. “I always travel with my fiber supplements because whether you have diarrhea or constipation, the beauty of fiber is it helps to bring you back towards the middle. So I would start with that.”

So if you know that you are or will be struggling with constipation, the doc recommends magnesium. But if your bowel issues typically fluctuate, then packing a fiber supplement or high-fiber foods like roasted chickpeas, raspberries or an avocado may be the safest option.

Related: What Happens to Your Body When You Eat Too Much Fiber

The Bottom Line

Magnesium can help you poop, and there are certain supplements and food sources of the nutrient that you can easily add to your travel must-haves. Fiber is also a great nutrient to keep in mind, especially if you’re not certain how your body will react while you’re on vacation. Check out these Gut-Healthy Breakfast Recipes to Help You Poop if you’re feeling the effects after your travels.

Related: The Underrated Fermented Food You Should Be Eating More Of, According to a Gastroenterologist

Read the original article on Eating Well.