Avoid bloating on your next flight with these easy, expert-suggested tips. 

Whether you’re jetting off on a quick work trip or embarking on a long-haul itinerary, what you eat before flying can have a major impact on how comfortable you feel in the air, and some may surprise you.

“Flying affects the body in a number of ways, especially digestion,” says senior travel expert Jessie Chambers from Global Work and Travel. “Cabin pressure changes can cause gases in the digestive system to expand, leading to bloating, discomfort, and even nausea. Choosing the right pre-flight meal is just as important as packing your passport.”

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Beans and Cruciferous Veg

Lentils, chickpeas, broccoli, cauliflower, and cabbage might be staples in a healthy diet, but they’re also notorious for causing gas – and that gas expands mid-air. “These foods ferment in the gut, which can lead to uncomfortable bloating once you’re airborne,” says Jessie.

Salty Snacks

Crisps, processed meats, and ready meals are loaded with sodium, which can worsen dehydration and lead to water retention. The recycled air in cabins is already very dry, and salty snacks can make you feel even more sluggish and puffy.

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Fizzy Drinks and Sparkling Water

The bubbles in carbonated drinks are a fast-track ticket to feeling bloated at 30,000 feet. Think about it this way – you’re literally swallowing air, and that trapped gas doesn’t go anywhere pleasant.

Chewing Gum

Often thought to help with ear pressure, chewing gum can also make you swallow more air. “It’s a hidden cause of bloating, and it’s easy to overdo it,” says Jessie.

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Alcohol

While a pre-flight tipple is a tempting ritual, alcohol is a diuretic that increases dehydration and can disrupt sleep. Even one glass can make you feel groggy and bloated, especially on longer flights.

High-FODMAP Fruits

“Apples, pears, and stone fruits contain sugar alcohols and fibres that can cause digestive distress,” says Jessie. “Stick to lower-FODMAP options like bananas or citrus fruits if you want something fresh.”

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Pastries and Fried Foods

High in fat and low in fibre, these can sit in the stomach and slow digestion. You may crave a bacon roll at the airport, but it could come back to haunt you at cruising altitude.

A Better Pre-Flight Meal?

For the best results, stick to lean proteins, complex carbs, and hydrating foods – think grilled chicken with quinoa and roasted veg, or a light salad with wholegrain bread and a banana. Also, remember to always hydrate with still water before and during the flight, and walk the aisles when it’s safe to keep things moving.

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