How To Prevent Constipation Tips To Avoid Traveler's Consitpation By the Editors of Prevention Take your probiotics Start popping probiotic supplements a few days before send-off. These healthy bacteria, found in foods like yogurt or kefir, can help reduce gas and bloating, issues that usually crop up because you consume less fiber and exercise less on holiday than you do at home. Your best bet may be probiotic capsules, which can have up to 10 times more probiotics than fortified foods. Chew these before takeoff Swallow some activated charcoal tablets before flying the friendly skies to help absorb gas, suggests gastroenterologist Patricia Raymond, MD. All that gum chewing and candy sucking you do to pop your ears could cause "jet bloat," she says. The higher the altitude, the more the gas in your body expands. How To Prevent Bloating Pack your own food You know nothing backs you up more than a greasy (and admittedly delicious) truck stop snack, but the discomfort it will cause you later simply isn't worth it. Whenever possible, pack a whole-wheat sandwich, a bag of trail mix, and easily portable (and fiber-filled!) fruits like apples and bananas.