Is Travel Constipation Ruining Your Vietnam Trip?

1 May, 2025 • 0 Comment
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Travel Constipation can definitely put a damper on your dream Vietnam vacation. But don’t worry, SIXT.VN is here to help you navigate this common travel ailment and ensure a smooth, comfortable journey. We offer convenient travel solutions in Vietnam, from airport transfers to hotel bookings, so you can focus on enjoying your trip. Keep reading to learn how to beat bowel irregularity and get back to exploring those beautiful sites.

Woman on phone with luggageWoman on phone with luggage

Contents

1. What Causes Travel Constipation and How Can SIXT.VN Help?

Travel constipation is a frequent issue for travelers, but its underlying causes are typically changes in diet, dehydration, and disrupted routines. Fortunately, these are manageable. SIXT.VN can help alleviate these issues by ensuring you stay comfortable and on schedule during your travels.

1.1. Disrupted Routine

One of the main culprits behind travel constipation is the disruption of your normal daily routine. Travel messes with meal times, sleep patterns, and bathroom habits, throwing your body’s internal clock (circadian rhythm) out of whack.

SIXT.VN can assist by:

  • Providing punctual airport transfers, ensuring you arrive at your accommodations on time.
  • Offering a variety of hotel options, allowing you to choose a location that fits your needs and maintains your routine as much as possible.
  • Delivering flexibility in your travel schedule, so you can plan meals and rest breaks as needed.

1.2. Dietary Changes

Trying new foods is part of the fun of traveling, but it can also lead to constipation. Low-fiber, high-processed foods, and excessive alcohol intake can all contribute to digestive issues. According to a study from the National Institutes of Health, dietary changes significantly impact gut health.

SIXT.VN helps you manage your diet by:

  • Offering suggestions for local restaurants with healthy options.
  • Providing transportation to supermarkets where you can purchase familiar, high-fiber snacks and foods.

1.3. Dehydration

Travel, especially flying, can easily lead to dehydration, which slows down waste movement through your intestines. Changes in climate, altitude, and activity levels can exacerbate this issue. Dehydration is a key factor in constipation because it reduces the moisture content in the stool, making it harder to pass.

SIXT.VN helps you stay hydrated by:

  • Providing bottled water in our transfer vehicles.
  • Ensuring you have easy access to purchase drinks throughout your journey.

1.4. Lack of Movement

Sitting for long periods during flights or road trips can also slow down your digestive system. Regular movement stimulates the muscles in your intestines, promoting healthy bowel movements. Prolonged sitting reduces this stimulation, leading to constipation.

SIXT.VN encourages movement by:

  • Scheduling flexible itineraries that include opportunities for walking and stretching.
  • Providing information about local parks and recreational areas where you can get some exercise.

1.5. Stress and Anxiety

The stress and anxiety associated with travel can negatively impact your digestive system. Even using an unfamiliar bathroom can cause anxiety for some people, disrupting their normal routine. Stress hormones can interfere with digestive processes, leading to constipation.

SIXT.VN reduces your stress by:

  • Offering reliable and punctual services, eliminating the stress of transportation logistics.
  • Providing clear and helpful information about your destinations and accommodations, reducing uncertainty.
  • Offering customer support to address any concerns or issues that may arise.

By addressing these key factors, SIXT.VN helps you minimize the risk of travel constipation and enjoy a more comfortable and worry-free trip to Vietnam.

Woman traveling in VietnamWoman traveling in Vietnam

2. How Can You Quickly Relieve Travel Constipation?

Quick relief from travel constipation involves simple dietary and lifestyle adjustments. These can alleviate discomfort and get your digestive system back on track.

2.1. Hydrate, Hydrate, Hydrate

Drinking plenty of water is essential for softening stools and facilitating their passage. Aim to drink more water than usual, and consider incorporating hydrating fruits and clear liquids into your diet. According to a study in the Journal of the American College of Nutrition, adequate hydration is crucial for maintaining regular bowel movements.

2.2. High-Fiber Foods

Incorporating high-fiber foods into your meals can help regulate your digestive system. Pack high-fiber snacks or include fiber in every meal with fruits, vegetables, whole-grain crackers, and nuts. Fiber adds bulk to the stool, making it easier to pass.

2.3. Gentle Exercise

Engaging in light physical activity can stimulate your intestinal muscles and promote bowel movements. Even a short walk can make a difference. Regular movement helps to keep your digestive system active and prevent constipation.

2.4. Probiotic-Rich Foods

Consuming foods rich in probiotics, such as yogurt, kefir, and fermented foods, can help regulate your gut microbiome and alleviate constipation symptoms. Probiotics introduce beneficial bacteria into your gut, improving digestion.

2.5. Over-the-Counter Remedies

Laxatives and stool softeners can provide temporary relief. However, consult with a healthcare provider before using them, and use them sparingly. These remedies can help to soften stools and stimulate bowel movements, but they are not a long-term solution.

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Traveler feeling good after having a bowel movementTraveler feeling good after having a bowel movement

3. What are the Best Foods to Eat (and Avoid) While Traveling to Prevent Constipation?

Choosing the right foods can significantly impact your digestive health while traveling. Opt for foods that promote regularity and avoid those that can exacerbate constipation.

3.1. Foods to Eat

Food Group Examples Benefits
Fruits Apples, pears, berries, oranges High in fiber and water, which help soften stools and promote regular bowel movements.
Vegetables Broccoli, spinach, carrots, celery Rich in fiber and nutrients that support digestive health.
Whole Grains Oats, brown rice, quinoa Excellent source of fiber, which adds bulk to the stool and aids in its passage through the digestive system.
Legumes Beans, lentils, chickpeas High in fiber and protein, contributing to overall digestive health.
Probiotic Foods Yogurt, kefir, sauerkraut, kimchi Contain beneficial bacteria that promote a healthy gut microbiome, improving digestion and reducing constipation.
Nuts and Seeds Almonds, chia seeds, flaxseeds Good sources of fiber and healthy fats, which help lubricate the digestive tract and ease bowel movements.
Hydrating Foods Watermelon, cucumbers, soups, herbal teas Help maintain hydration levels, softening stools and preventing dehydration-induced constipation.
Healthy Fats Avocados, olive oil, fatty fish (salmon, mackerel) Support digestive health by lubricating the digestive tract and reducing inflammation.
Prunes Dried prunes and prune juice Natural laxative due to their high fiber content and the presence of sorbitol, a sugar alcohol that draws water into the intestines, softening stools.
Leafy Greens Kale, lettuce, arugula Provide essential vitamins and minerals, contributing to overall digestive health and promoting regular bowel movements.

3.2. Foods to Avoid

Food Group Examples Why to Avoid
Processed Foods Fast food, packaged snacks, frozen meals Often low in fiber and high in unhealthy fats and additives, which can slow down digestion and contribute to constipation.
High-Fat Foods Fried foods, cheese, fatty meats Can be difficult to digest and slow down bowel movements, leading to constipation.
Sugary Foods Candy, pastries, soda Can disrupt the balance of bacteria in the gut and contribute to inflammation, potentially leading to digestive issues like constipation.
Alcohol Beer, wine, spirits Dehydrates the body and can interfere with digestion, potentially causing or worsening constipation.
Dairy Products Milk, ice cream, cheese (for lactose-intolerant individuals) Can cause bloating and constipation in individuals with lactose intolerance, as they may have difficulty digesting lactose, the sugar found in dairy products.
Red Meat Beef, lamb, pork Can be difficult to digest, especially when consumed in large quantities, and may contribute to constipation due to its high fat content and lack of fiber.
Refined Grains White bread, white rice, pasta Low in fiber and can contribute to constipation by slowing down digestion and reducing the bulk of stools.
Caffeinated Drinks Coffee, tea, energy drinks Can have a diuretic effect, leading to dehydration and potentially contributing to constipation, especially if not balanced with adequate water intake.
Chocolate Milk chocolate, chocolate bars High in fat and sugar, and can sometimes contain compounds that may slow down digestion and contribute to constipation in sensitive individuals.
Artificial Sweeteners Diet sodas, sugar-free snacks Some artificial sweeteners can disrupt the gut microbiome and lead to digestive issues, including constipation, in certain individuals.

By making informed food choices, you can minimize your risk of travel constipation and maintain a healthy digestive system throughout your trip.

Selection of healthy foodsSelection of healthy foods

4. What are Natural Remedies for Travel Constipation?

Several natural remedies can help alleviate travel constipation without relying on medication. These options often have fewer side effects and can be easily incorporated into your travel routine.

4.1. Prune Juice

Prune juice is a well-known natural laxative. It contains sorbitol, a sugar alcohol that draws water into the intestines, softening stools and promoting bowel movements. According to a study published in the Alimentary Pharmacology & Therapeutics journal, prune juice is an effective and safe remedy for constipation.

4.2. Warm Lemon Water

Drinking warm lemon water in the morning can stimulate the digestive system. Lemon juice helps to hydrate the body and can act as a mild laxative.

4.3. Abdominal Massage

Gently massaging your abdomen in a clockwise direction can help stimulate bowel movements. This technique helps to move waste through the colon and relieve discomfort.

4.4. Castor Oil

Taking a small amount of castor oil can act as a powerful laxative. However, it should be used sparingly as it can cause cramping. Consult with a healthcare provider before using castor oil.

4.5. Aloe Vera Juice

Aloe vera juice has natural anti-inflammatory properties and can help soothe the digestive tract. It may also have a mild laxative effect.

4.6. Epsom Salt Bath

Taking a warm bath with Epsom salts can help relax your muscles and relieve constipation. The magnesium in Epsom salts can also help draw water into the intestines.

4.7. Herbal Teas

Certain herbal teas, such as senna, ginger, and peppermint, can help relieve constipation. Senna is a natural laxative, while ginger and peppermint can soothe the digestive system.

4.8. Increase Magnesium Intake

Magnesium is a mineral that can help relax the bowel muscles and draw water into the intestines, making stools easier to pass. Foods rich in magnesium include dark leafy greens, nuts, seeds, and avocados.

4.9. Dandelion Root

Dandelion root acts as a mild diuretic and can stimulate the liver to produce bile, which aids in digestion. It can be consumed as a tea or supplement.

4.10. Triphala

Triphala is an herbal formulation used in Ayurvedic medicine. It’s known for promoting healthy digestion and relieving constipation.

Various natural remedies for constipationVarious natural remedies for constipation

5. What Type of Exercises Help Relieve Constipation?

Physical activity can play a crucial role in relieving and preventing constipation. Exercise helps stimulate the digestive system, promoting regular bowel movements.

5.1. Walking

A simple walk can be incredibly effective. Walking helps stimulate the muscles in your intestines, encouraging them to move waste through your system.

5.2. Yoga

Certain yoga poses can help relieve constipation by massaging the abdominal organs and stimulating digestion. Some effective poses include:

  • Twists: Seated or standing twists help compress and stimulate the abdominal organs.
  • Forward Folds: These poses can help massage the digestive tract.
  • Knees-to-Chest Pose (Apanasana): This pose helps release gas and relieve bloating.
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5.3. Abdominal Massage

Performing a gentle abdominal massage can help stimulate bowel movements. Use your fingertips to make small circles on your abdomen, moving in a clockwise direction.

5.4. Stretching

Stretching can help relax your body and relieve tension that may be contributing to constipation. Simple stretches like side bends and torso twists can be beneficial.

5.5. Cycling

Cycling is a great way to get your body moving and stimulate your digestive system. The rhythmic movements can help encourage bowel movements.

5.6. Core Exercises

Engaging your core muscles can help stimulate your digestive system. Exercises like planks, crunches, and leg raises can be effective.

5.7. Pelvic Floor Exercises

Pelvic floor exercises, such as Kegels, can help strengthen the muscles that support your bowel function.

5.8. Jumping Jacks

Jumping jacks can help get your heart rate up and stimulate your digestive system.

5.9. Dancing

Dancing is a fun and effective way to get your body moving and stimulate your digestive system.

5.10. Swimming

Swimming is a low-impact exercise that can help stimulate your digestive system and relieve constipation.

Exercises to relieve constipationExercises to relieve constipation

6. What Medications Can Cause Constipation While Traveling?

Certain medications can contribute to constipation, especially while traveling when your body is already adjusting to new routines and environments. Being aware of these medications can help you take preventive measures or manage the issue effectively.

6.1. Opioid Pain Relievers

Opioids, such as codeine, morphine, and oxycodone, are known to slow down bowel movements and can cause severe constipation. They affect the nerves in the intestine, reducing muscle contractions that move stool along.

6.2. Antacids

Antacids containing calcium or aluminum can cause constipation. These substances can bind to the stool and make it harder to pass.

6.3. Antidepressants

Some antidepressants, particularly tricyclic antidepressants, can slow down bowel movements and lead to constipation. They affect the neurotransmitters that regulate bowel function.

6.4. Iron Supplements

Iron supplements can cause constipation by increasing the absorption of water from the stool, making it harder and more difficult to pass.

6.5. Calcium Channel Blockers

These medications, used to treat high blood pressure and heart conditions, can relax the muscles in the intestines, slowing down bowel movements.

6.6. Anticholinergics

Anticholinergic drugs, used to treat various conditions such as overactive bladder and motion sickness, can reduce bowel motility and lead to constipation.

6.7. Antidiarrheals

While they might seem counterintuitive, antidiarrheal medications can sometimes cause constipation if used excessively or inappropriately.

6.8. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs, such as ibuprofen and naproxen, can sometimes cause constipation, especially with long-term use.

6.9. Certain Blood Pressure Medications

Some blood pressure medications, particularly beta-blockers, can slow down bowel movements and lead to constipation.

6.10. Parkinson’s Disease Medications

Certain medications used to treat Parkinson’s disease can affect bowel function and lead to constipation.

If you are taking any of these medications and experience constipation while traveling, consult with your healthcare provider for advice on managing the issue. They may recommend dietary changes, increased fluid intake, or a stool softener.

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Medications that can cause constipationMedications that can cause constipation

7. How Long Does Travel Constipation Last?

The duration of travel constipation can vary depending on the individual and the specific factors contributing to it. In most cases, it is a temporary condition that resolves on its own within a few days.

7.1. Short-Term Constipation

For many people, travel constipation lasts for only a few days. Once you adjust to your new routine, diet, and environment, your bowel movements should return to normal.

7.2. Persistent Constipation

If constipation persists for more than a week, it may be necessary to seek medical advice. Prolonged constipation can be a sign of an underlying issue or may require more aggressive treatment.

7.3. Factors Affecting Duration

Several factors can influence how long travel constipation lasts:

  • Diet: A diet low in fiber and high in processed foods can prolong constipation.
  • Hydration: Inadequate fluid intake can worsen and extend constipation.
  • Activity Level: Lack of physical activity can slow down bowel movements.
  • Stress: High levels of stress and anxiety can disrupt digestive function.
  • Medications: Certain medications can prolong constipation.

7.4. When to Seek Medical Attention

Consult a healthcare provider if you experience any of the following:

  • Constipation that lasts for more than a week.
  • Severe abdominal pain.
  • Nausea and vomiting.
  • Blood in your stool.
  • Unexplained weight loss.

7.5. Preventive Measures

Taking preventive measures can help minimize the duration of travel constipation:

  • Stay Hydrated: Drink plenty of water throughout your trip.
  • Eat High-Fiber Foods: Include fruits, vegetables, and whole grains in your diet.
  • Engage in Physical Activity: Take walks or do light exercises to stimulate your digestive system.
  • Manage Stress: Practice relaxation techniques to reduce stress and anxiety.

Timeframe for travel constipationTimeframe for travel constipation

8. Can Probiotics Help With Travel Constipation?

Probiotics can be a valuable tool in preventing and relieving travel constipation. These beneficial bacteria support a healthy gut microbiome, which plays a crucial role in digestion.

8.1. How Probiotics Work

Probiotics help to maintain a balanced gut microbiome by increasing the number of beneficial bacteria and reducing the number of harmful bacteria. This balance is essential for healthy digestion and regular bowel movements.

8.2. Benefits of Probiotics

  • Improved Digestion: Probiotics help break down food and absorb nutrients, promoting efficient digestion.
  • Reduced Inflammation: Probiotics can help reduce inflammation in the gut, which can contribute to digestive issues.
  • Enhanced Bowel Regularity: Probiotics can help regulate bowel movements and prevent constipation.
  • Boosted Immune System: A healthy gut microbiome supports a strong immune system, helping you stay healthy while traveling.

8.3. Types of Probiotics

Different strains of probiotics offer various benefits. Some of the most effective strains for relieving constipation include:

  • Lactobacillus acidophilus
  • Bifidobacterium lactis
  • Bifidobacterium longum

8.4. How to Take Probiotics

Probiotics are available in various forms, including:

  • Supplements: Probiotic supplements are a convenient way to ensure you are getting an adequate dose of beneficial bacteria.
  • Foods: Certain foods, such as yogurt, kefir, sauerkraut, and kimchi, are naturally rich in probiotics.

8.5. When to Start Taking Probiotics

For best results, start taking probiotics a few weeks before your trip. This will give the beneficial bacteria time to colonize your gut and prepare your digestive system for the challenges of travel.

8.6. Potential Side Effects

Some people may experience mild side effects when starting probiotics, such as gas, bloating, or diarrhea. These side effects are usually temporary and subside as your body adjusts.

8.7. Choosing a Probiotic Supplement

When choosing a probiotic supplement, look for a product that contains multiple strains of bacteria and has a high CFU (colony-forming units) count. Also, choose a reputable brand with a proven track record.

Probiotics for travel constipationProbiotics for travel constipation

9. What Lifestyle Changes Can Prevent Constipation While Traveling?

Making certain lifestyle changes can significantly reduce your risk of experiencing constipation while traveling. These changes focus on maintaining a healthy digestive system even when your routine is disrupted.

9.1. Maintain a Regular Eating Schedule

Try to eat your meals at the same times each day, even when you are traveling. This helps regulate your digestive system and promotes regular bowel movements.

9.2. Get Enough Sleep

Aim for 7-8 hours of sleep each night. Lack of sleep can disrupt your digestive system and contribute to constipation.

9.3. Manage Stress

Practice relaxation techniques such as meditation, deep breathing, or yoga to manage stress. High stress levels can negatively impact your digestive system.

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9.4. Avoid Processed Foods

Limit your intake of processed foods, which are often low in fiber and high in unhealthy fats. These foods can slow down digestion and contribute to constipation.

9.5. Limit Alcohol and Caffeine

Avoid excessive alcohol and caffeine consumption, as these can dehydrate your body and disrupt your digestive system.

9.6. Listen to Your Body

Pay attention to your body’s signals and don’t ignore the urge to have a bowel movement. Holding it in can worsen constipation.

9.7. Pack Healthy Snacks

Bring your own healthy snacks, such as fruits, vegetables, nuts, and whole-grain crackers, to avoid relying on unhealthy options while traveling.

9.8. Stay Active

Incorporate physical activity into your travel routine. Take walks, go for a swim, or do some light exercises to stimulate your digestive system.

9.9. Establish a Bathroom Routine

Try to go to the bathroom at the same time each day, even when you are traveling. This can help train your body to have regular bowel movements.

9.10. Be Patient

Give your body time to adjust to the new environment. It may take a few days for your digestive system to return to normal.

Lifestyle changes for preventing constipationLifestyle changes for preventing constipation

10. How Can SIXT.VN’s Services Help Prevent Travel Constipation in Vietnam?

SIXT.VN offers a range of services designed to make your travel experience in Vietnam as smooth and comfortable as possible, which can indirectly help prevent travel constipation.

10.1. Reliable Airport Transfers

SIXT.VN provides punctual and reliable airport transfer services, ensuring you reach your accommodation on time. This helps maintain your routine and reduce stress, which can contribute to digestive issues.

  • Benefit: Minimize travel-related anxiety and ensure timely arrival at your destination, promoting a relaxed state that aids digestion.

10.2. Comfortable Accommodations

SIXT.VN offers a variety of hotel options, allowing you to choose accommodations that meet your specific needs. Comfortable accommodations can help you relax and maintain your routine.

  • Benefit: Having a comfortable and relaxing environment is essential for digestive health. With SIXT.VN’s services, you’ll have less stress and more convenience in maintaining regularity.

10.3. Flexible Transportation Options

SIXT.VN provides flexible transportation options, allowing you to explore Vietnam at your own pace. You can schedule your travel to include breaks for meals and physical activity.

  • Benefit: SIXT.VN allows the flexibility to maintain a normal routine, especially for planning meals.

10.4. Information on Local Amenities

SIXT.VN can provide information on local amenities, such as supermarkets and restaurants, making it easier for you to find healthy food options.

  • Benefit: SIXT.VN gives you access to amenities that will keep your nutrition on track.

10.5. Customer Support

SIXT.VN offers customer support to address any concerns or issues that may arise during your trip. Knowing that you have support available can reduce stress and anxiety.

  • Benefit: Easy access to amenities keeps nutrition on track and makes for a better travel experience.

10.6. Guided Tours

SIXT.VN offers guided tours that incorporate physical activity, such as walking tours of Hanoi. This helps stimulate your digestive system and prevent constipation.

  • Benefit: Guided tours promote regular movement and physical activity, encouraging digestive health.
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10.7. Personalized Itineraries

SIXT.VN can create personalized itineraries that take into account your dietary needs and preferences. This helps you maintain a healthy diet while traveling.

  • Benefit: Personalized itineraries lead to better digestion, nutrition, and overall health.

10.8. Multilingual Support

SIXT.VN provides multilingual support, making it easier for you to communicate your needs and preferences.

  • Benefit: Multilingual support to reduce miscommunication when ordering specific meal ingredients.

10.9. Access to Clean Water

SIXT.VN ensures you have access to clean drinking water throughout your journey, helping you stay hydrated.

  • Benefit: The company will provide access to clean drinking water that will lead to better health.

10.10. Convenient Booking Process

SIXT.VN offers a convenient booking process, making it easy for you to plan your trip and secure the services you need. This reduces stress and allows you to focus on enjoying your vacation.

  • Benefit: Easy booking process will save you time and reduce stress so you can enjoy your vacation.

By utilizing SIXT.VN’s services, you can minimize the risk of travel constipation and enjoy a more comfortable and worry-free trip to Vietnam. Let us handle the logistics while you focus on exploring the beauty and culture of this amazing country.

SIXT.VN services to prevent constipationSIXT.VN services to prevent constipation

Don’t let travel constipation ruin your Vietnam adventure. Contact SIXT.VN today at Address: 260 Cau Giay, Hanoi, Vietnam, Hotline/Whatsapp: +84 986 244 358, Website: SIXT.VN to book your airport transfer, hotel, and tours. Let us help you stay regular and enjoy every moment of your trip!

FAQ About Travel Constipation

1. What is travel constipation?

Travel constipation is a condition characterized by infrequent bowel movements or difficulty passing stools while traveling, often due to changes in diet, routine, and environment.

2. How common is travel constipation?

Travel constipation is quite common, affecting many travelers due to disruptions in their normal habits.

3. What are the main causes of travel constipation?

The main causes include changes in diet, dehydration, disrupted routine, lack of movement, and stress.

4. How can I prevent travel constipation?

You can prevent it by staying hydrated, eating high-fiber foods, maintaining a regular eating schedule, engaging in physical activity, and managing stress.

5. What are some quick remedies for travel constipation?

Quick remedies include drinking plenty of water, eating high-fiber foods, gentle exercise, and considering over-the-counter remedies like stool softeners.

6. Can probiotics help with travel constipation?

Yes, probiotics can help by maintaining a balanced gut microbiome, improving digestion, and promoting bowel regularity.

7. What foods should I avoid to prevent constipation while traveling?

Avoid processed foods, high-fat foods, sugary foods, alcohol, and excessive caffeine.

8. How long does travel constipation typically last?

In most cases, travel constipation lasts for a few days, resolving once you adjust to your new routine.

9. When should I seek medical attention for travel constipation?

Seek medical attention if constipation lasts more than a week, or if you experience severe abdominal pain, nausea, vomiting, or blood in your stool.

10. How can SIXT.VN’s services help prevent travel constipation?

SIXT.VN’s services, such as reliable airport transfers, comfortable accommodations, and flexible transportation options, help maintain your routine, reduce stress, and promote a healthy travel experience.

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Is Travel Constipation Ruining Your Vietnam Trip?