Bloating on long flights can be prevented, here’s how.
Feeling uncomfortable on a plane is a common experience, especially when it comes to bloating. The mix of high altitude, stress, and dehydration can leave you feeling puffy, sluggish, and less than your best.
Bloating is when your stomach feels full and tight, often accompanied by discomfort, rumbling sounds, and even gas. While it’s not the most glamorous topic, understanding why this happens and how to prevent it is key to flying comfortably.
Why Does Bloating Get Worse on Planes?
There are two main reasons why flying increases bloating. First, as the plane ascends and cabin pressure drops, gas in your digestive system expands, leading to discomfort. Think of how a bag of chips swells at high altitudes—your gut reacts in the same way! Second, water retention occurs, which is not unique to flying but can feel worse during long periods of inactivity and dehydration on a plane. This is due to your body’s reduced ability to circulate and eliminate excess fluids efficiently.
Foods and Drinks to Avoid
What you consume before and during your flight plays a huge role in how you feel. To reduce the chances of bloating, avoid high-fiber foods like beans, pulses, and certain vegetables (like broccoli and cabbage), which can be tough on your digestive system at altitude.
Fizzy drinks and artificial sweeteners are also common culprits of bloating, so steer clear of soda and diet products. Even chewing gum can trap air in your digestive system, leading to more discomfort.
What to Eat to Minimise Bloating
Hydration is your best defense against bloating. Drink plenty of water before and during your flight to keep your system functioning smoothly.
Eating small, frequent meals rather than one large one is also helpful, as it eases the digestive load. Snack on water-rich foods like cucumber, celery, and watermelon, paired with protein such as nut butter or seeds for balanced blood sugar levels.
Probiotic-rich foods like yogurt, kimchi, and kombucha can also help keep your gut in check and reduce bloating.
Essential In-Flight Tips to Combat Bloating
- Move Regularly: Walking up and down the aisle or doing light stretches helps circulation, which can reduce bloating and water retention.
- Compression Socks: These can support your lymphatic system and prevent your legs from swelling, a common issue on long flights.
- Digestive Aids: Consider bringing digestive enzymes, bitters, or probiotics to ease any discomfort. A ginger shot before your meal can also reduce inflammation and soothe digestion.
Flight Hydration and Supplementation
Staying hydrated is crucial, but not all drinks are created equal. Herbal teas such as ginger, peppermint, or dandelion tea can aid digestion and combat water retention.
Pair this with snacks high in vitamin C and magnesium, which act as natural osmotic agents, drawing water into your intestines to help prevent constipation and bloating.
Final Thoughts: Take Control of In-Flight Bloating
Bloating is an all-too-common issue on flights, but with the right strategy, you can minimize it. Hydrate, move, eat the right foods, and consider supplements like probiotics and magnesium to keep your gut happy and balanced. These simple adjustments can make all the difference in how you feel, letting you land refreshed and ready to enjoy your destination.
