As much as we love hopping on a plane to get to a new destination, it’s no secret that plane travel can wreak havoc on your body. The low air pressure, the unpredictable temperatures, and the reduced oxygen levels all have the potential to impact you physically—not to mention the effect of general travel stress and disrupted sleep.
But there are ways you can combat some of the side effects of traveling by plane. Below, we asked nutritionists about the food you should avoid eating before, during, and after flying.
What happens to your digestion when you travel?
“Cabin pressure tends to have the most impact on our digestion when flying,” explains Ellie Birch, senior nutritionist at Holland & Barrett. Many travelers experience bloating on planes, and experts have suggested a link between the low air pressure and gas expanding within our bodies.
“You might find you tend to be more bloated or gassy—think about when your ears pop on a plane, your digestive system is experiencing a very similar thing,” Ellie says. “Food on planes also typically tends to be ultra-processed and low in nutritional value. The meals tend to be lower in fiber and higher in sugar, salt, and preservatives, which can cause digestive issues, too.”
Dr. Jo Woodhurst, head of nutrition at Ancient + Brave, agrees. “As the air pressure falls, the gas expands, demonstrated beautifully when you look at a packet of nuts during a flight. This also happens in the gut, which can make you feel really uncomfortable.”
What food or drink should you avoid eating on a flight?
“There is no evidence to suggest that we should be eating differently when we fly,” Ellie admits. But there are some things you could do to help your digestive system perform in different conditions. For example, “it can be important to increase your water intake as planes are typically less humid, which may lead to faster rates of dehydration.”
Similarly, avoiding consuming food and drinks that are dehydrating will help. “Alcohol can be quite dehydrating, especially if you’re not drinking enough water alongside,” explains Stephanie Smith, a women’s health nutritionist for Agora Health. “If you do want to drink alcohol, opt for something like a single Bloody Mary—tomato juice is a source of electrolytes as well as being antioxidant rich.” These are some more of the best cocktails to drink on the plane.
Coffee, as well as being dehydrating, can also be detrimental to nervous flyers, so it is best to avoid it. “Caffeine is a stimulant, so it stimulates your nervous system and brain, increasing the production of hormones such as adrenaline,” Stephanie tells us.“This is not necessarily a bad thing, but if you are an anxious flyer then it might be best to switch your caffeinated drinks (both before and during a flight) for decaf. Instead, try a hot cacao, a matcha latte made with almond milk, an herbal tea, or a decaf version of your favorite hot drink.”
Avoiding salty food is also recommended. “Too much salt can exacerbate dehydration, which can cause headaches, fatigue and brain fog,” says Stephanie. “So, it’s best to opt for snacks without added salt and to avoid salt-laden meals before and during the flight.”
“Remember that ultra-processed food is often high in salt, so try to opt for a fresh, whole foods focussed meal in the airport,” she continues. This can be tricky to achieve on longer flights when you’ll need to eat plane food, which often contains processed ingredients and high levels of salt. If you can, try to pack your own meals before you travel—here is guidance on whether you can take food through TSA. “Plane food is generally low in fiber (this is on purpose to reduce flatulence) and nutrients so it can often leave travelers feeling sluggish,” Stephanie tells us.
“It’s best to have something light and easy to digest before a flight,” she continues. “Try having something antioxidant-rich with complex carbohydrates like whole grains instead of heavier carb-rich meals. Or take some nutrient-rich snacks to have alongside the plane food, if you’re going to be eating it. Snacks I’d recommend are fruit, nuts and seeds, dark chocolate, popcorn, and oatcakes.”
What else should travelers do to help with digestion when flying?
Nutritionists Stephanie and Ellie tell us more top tips to help your body cope with the side effects of flying:
- Keep up with any supplements you usually take
- Cut back on dehydrating drinks like caffeine, alcohol, and fizzy drinks
- Prioritize hydration. Bringing an empty water bottle to refill during your journey ensures you’ll have enough water. Drinking 1.5 liters of water daily can help prevent bloating, so aim for that.
- Pack convenient snacks like dried fruits, nuts and seed mixes which are easy to travel with
- Maintain diet variety when you’re traveling.
A version of this story originally appeared on Condé Nast Traveller.
