Carry cow ghee
Take 1 tsp of ghee with warm water in the morning or at night. It works wonderfully.
Inspite of following all of the above, if you still feel constipated or bloated, then carry triphala churna or tablet with you for mild constipation and haritaki/harde tab or churna for severe constipation.
Sip on warm water or green tea
Sipping on a glass of warm water either first thing in the morning or/and bedtime helps pass bowels easily daily. Begin your morning with green tea instead of bread or anything deep-fried.
Choose healthier food options
Have laxative fruits like banana, papaya and local fruits available at the place. Have a light breakfast. Make sure you do not eat maida (white flour) for breakfast. Have moderate or heavy food for lunch (roti/parantha, curry, salad). Have buttermilk with lunch if it is available. Have super light and early dinner. Rice-based food or different soups are best for dinners.
Carry digestive pills
Pudina Vati, Amla Candy, Hajmola and Hing Vati are the best ayurvedic digestives. Suck on it whenever you feel bloated or heavy.
You don’t have to drink plenty of water, just have enough. Make sure you drink at least 5 glasses of water if you’re travelling in a cold place and 7-8 glasses if you are in a hot place.
Practising Sukshma vyayama or Yoga and pranayamas every morning for at least 30 minutes will help. If possible, walk for 5000 steps per day.