19 JUN 2018: Have you ever stepped off the plane and noticed a few extra inches on your waistline? It’s called Jet-Bloat and it’s a real pain. Arriving in paradise with a wider waistline is not the way you want to start a vacation. Especially when it makes you think twice about your immediate plans to get your tan on in that new bathing suit.

But it doesn’t have to be this way if you know what to eat when you fly.

Whether it’s jet bloat, a food baby, bad indigestion or whatever else you call it, the two major culprits are gas build up and water retention. So, for the sake of your comfort and that of those seated around you, here is what you need to know.

Chew, low salt, no fizz, with a twist.

No, it’s not a fancy new drink order, it’s precisely what you need to ensure the same svelte figure you leave home with.

Chew your food.

Swallowing that fried chicken sandwich in 3 bites, and in 7 minutes or less, means a lot of extra work for your digestive system. When we don’t chew our food properly we’re sending large, hard to digest, chunks of food down the pipe. Whatever food stuff we don’t break down to absorb, will be taken care of in similar fashion by the trillions of bacteria that await. The only difference is that these bacteria produce a lot of gas as they feast away on our undigested leftovers.

Supplementing with a broad spectrum digestive enzyme with stomach acid (HCL) can help support the thorough breakdown of pre and inflight meals. If flying is a stressful experience for you, pay extra attention here. Stress actually inhibits the release of our digestive juices which means less efficient food breakdown and more abdominal discomfort and gas.

While broccoli, cauliflower, cabbage, brussel sprouts and beans are healthy foods, they are not my top suggestion for inflight fare. Affectionately termed ‘roughage’ this group of veg are particularly dense. Their high fibre content requires more digestive effort, contributing to unwanted gas and distended discomfort.

Opt instead for leafy greens or cooked vegetables, as the cooking process helps to break the fibrous portion down before eating. Food options can be minimal at 35,000 feet in the sky, and if you are not keen on preparing food in advance, I suggest specifying the vegetarian selection. It means a lighter load for your body, and it also means you get your food first.

Although not for the faint of heart, consider an inflight fast to really give your digestion a break, not to mention a super head start on jet lag. Check out one of my previous articles – Tips for Jet Lag  for more on this.

Say no to salty snacks.

Those delectable salty peanuts pretzel and/or snack mixes, while always tempting and a welcome distraction from how much longer until landing, actually encourage your body to retain water. Opt instead for a hydrating snack such as cucumber slices, celery sticks, or any medley of melon.

No fizzy or fancy drinks

Carbonated sodas are, by definition, filled with gas. That high in the sky the pressure change in the atmosphere causes the gas inside our bodies to expand. Which means that those tiny air bubbles in the soda become larger gas pockets in your gut, creating the exact opposite of the desired effect. Fancy alcoholic beverages, free or otherwise, should also be avoided. Alcohol dehydrates the body which, when coupled with the desert like dryness inflight, encourages the body to hold onto whatever water it can find as it nears survival mode.

Choose water as much as possible, at least 500ml for every hour of flight. Even better, bring your own dried tea bags to hydrate. Herbal teas such as peppermint, fennel or dandelion also provide digestive support to double down on the hydration benefit. FYI, dehydration is constipating, and there is nothing worse than being bloated and trapped with nowhere to go. So, when it comes to flying, stay thirsty.

Do the Twist

Exercise isn’t just for maintaining that beach body physique, it also helps to keep things moving and shaking. When sitting for long periods of time, your ab muscles relax and everything stagnates. Walk the aisle of the plane, or, if you are cornered at the scenic window seat, simply sit up away from the back of your seat, and flex your abdominals as you twist from side to side to engage your core muscles.

While the conditions associated with jetsetting make symptoms of gas and bloating painfully obvious, there are often multiple factors at play. If, despite your best efforts, you still arrive with the signs of jet bloat, a glass of water with pink salt or sea salt (anything but iodized table salt) can help to draw out excess water from your system.

If nothing else, remember to chew your food and drink plenty of water – often this is enough to resolve the majority of common digestive complaints.

Cheers to adventure!