Flying is stressful enough without the added threat of a stomach ache, swollen ankles, or, worst of all, unexpectedly passing a little gas in front of strangers (which is totally natural by the way). According to nutrition experts, what you eat and drink both before takeoff and at cruising altitude can play a big role in how you feel on your trip. Here’s what the pros say you should skip or snack on to make your journey a whole lot more comfortable.
Gas-inducing Foods
This tip is both great for you and everyone around you. “There are a few types of food and beverages that I typically advise people to avoid when flying. Foods that are typically associated with gas production are best avoided during travel,” Marra Burroughs, a doctor of clinical nutrition and registered dietitian, told Travel + Leisure. “These include foods such as beans, lentils (most legumes), and cruciferous vegetables, including cabbage, Brussels sprouts, cauliflower, and broccoli.”
The bloating, gas, and cramping sometimes associated with these foods, Burroughs explained, are often exacerbated when flying due to shifts in pressure. “With this in mind, a lot of discomfort and even a few awkward situations can be avoided by steering clear of these options.”
Carbonated Drinks
Holistic nutritionist Amber Attell wants you to keep the fizzy drinks and coffees on the ground as well. That’s because carbonated beverages can lead to bloating and discomfort at high altitude, Attell told T+L. Dana Hunnes, a senior clinical dietitian at UCLA Health, agreed, noting she recommends “people to avoid too many carbonated beverages as the lower pressure in an airplane can make you feel bloated to begin with, and carbonated beverages can sometimes expand that ‘gas’ pressure in your belly.”
High-sodium Dishes
Those mixed nuts and chips? Yeah, sorry, that’s a no-go too. “I also recommend avoiding high-sodium foods, such as chips and salted nuts. Many people already experience swelling when traveling, typically in the legs and feet, and high sodium intake can worsen this symptom,” Burroughs said.
Added Sugars
While it may be tempting to pick up a little sweet treat to enjoy mid-flight, nutrition pros we spoke to suggest avoiding them until landing. “I suggest people avoid snacks high in simple carbohydrates or added sugars without other macronutrients to properly balance them out,” Burroughs said. “Traveling is exhausting to begin with, and a poorly balanced carb-heavy snack can lead to a crash that can worsen the experience and add to fatigue. If you want to partake in a snack that is higher in sugar, I recommend pairing it with fat and protein to balance it out.”
Alcohol and Coffee
Elizabeth Katzman, a functional diagnostic nutrition practitioner, suggests abstaining from two of life’s greatest pleasures: a great cocktail and a tasty coffee. “When you’re flying, it’s best to avoid foods and drinks that are dehydrating, bloating, or hard to digest,” Katzman said. “Alcohol and coffee are at the top of the list since the dry cabin air already pulls moisture from your body, and both of those make dehydration worse.”
Fiorella DiCarlo, a registered dietician, agreed, adding that alcohol on planes can “lead to not only dehydration but low blood oxygen levels and increased heart rates, even for healthy individuals and definitely for those with heart conditions.. She told T+L the effect can impact sleep quality, result in gastrointestinal issues like constipation can develop, and make jet lag last longer.
Tap Water
By now, you’ll likely know that drinking water from airplane taps is not a great idea. Though if you need more encouragement to avoid it, Hope Barkoukis, the chair of the department of nutrition at Case Western Reserve University, is here to do so. “Numerous sources have documented that water on planes comes from their tanks, and these are notoriously not going to get awards for being germ-free environments; so avoid water or ice from planes, including if it looks like they are using a pitcher.” What can you do instead? “Ask for sealed, individual bottled water.”
Don’t Fly on an Empty Stomach
While it may seem like there are a lot of items on this no-no list, Hannah Thompson, a registered dietitian at Parkview Health, told T+L that it’s still key to eat something while on your travel journey. “Flying can be stressful, and it may be tempting to skip meals to ensure you don’t eat the ‘wrong’ thing or because the food options are limited and expensive,” Thompson said. “However, going for long periods without eating can increase fatigue and make it more difficult to recover after a long flight.”
What to Eat Instead
According to the pros, there are still plenty of snacks you can enjoy at 30,000 feet that will also help you hit the ground running in your new destination. “I recommend doing your best to put together a well-balanced protein-forward option, as these are often the snacks that make us feel most satiated,” Burroughs said. “Good sources of protein that are more easily found in airports include: unsalted nuts (almonds, cashews, pistachios), Greek yogurt, meat sticks, nut butters, and hummus.”
Attell noted it’s key to focus on hydrating before a flight as well as easy-to-digest foods rich in nutrients. “Fresh fruit, leafy greens, herbal teas, and simple whole food snacks help keep your system light and energized,” Attell said. “Think high water content and nutrient-dense, like cucumber, celery, or apple slices with a handful of raw nuts. Hydration is key, so sipping water or unsweetened coconut water throughout the flight makes a big difference.”
