When you’re heading out of town, constipation is probably one of the last things on your mind. Unfortunately, travel is often the cause of it. Changes from your normal routine, lack of hydration, inactivity, a varied diet, and jet lag can literally bring your digestive system to a halt.

Tips to help your body go with the flow.

Maintain a consistent eating schedule

Eat whole grains, dried fruit and fresh vegetables

Limit caffeine and alcohol

Get plenty of sleep

Drink lots of water

Try to stay active

When your body tells you it’s time to go, head to the bathroom as soon as you can. Ignoring the urge can cause constipation—stool gets harder as it remains inside the body.