Whether you’re jetting off on a city break or embarking on a long-haul adventure, what you eat before flying can have a major impact on how comfortable you feel in the air. Senior travel expert Jessie Chambers from Global Work and Travel shares top tips on foods and drinks to avoid before boarding – and some may surprise even seasoned travellers.
“Flying affects the body in a number of ways, especially digestion,” says Chambers. “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.”
Here are some top don’ts for in-flight dining:
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,” Jessie explains.
Salty snacks: Potato chips, 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 will make you feel even more sluggish and puffy,” Chambers warns.
Fizzy drinks and sparkling water: The bubbles in carbonated drinks are a fast-track ticket to feeling bloated at 30,000 feet. “You’re literally swallowing air – and that trapped gas doesn’t go anywhere pleasant,” says Chambers.
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.”
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,” Chambers says. “Stick to lower-FODMAP options like bananas or citrus fruits if you want something fresh.”
Pastries and fried foods: High in fat and low in fibre, these can sit in the stomach and slow digestion.
A better pre-flight meal?
Chambers recommends sticking 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.
A final tip: “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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