What to Eat Before a Flight (and What to Avoid) According to Gut Health Experts

Flying, for many, is a necessary part of life—whether for work, vacation, or family visits. Yet, few consider how the food choices made before stepping onto a plane can impact their comfort and overall experience. We've all heard stories of uncomfortable flights due to bloating or digestive issues. That's where understanding what to eat—and what to avoid—before flying can transform your travel experience. With insights from gut health experts, we'll explore the best pre-flight eating strategies to keep you feeling your best above the clouds. Let’s dive in, shall we?

The Science of Flying and Digestion

Flying at high altitudes affects the body in more ways than one. The cabin pressure in an airplane is equivalent to being 6,000 to 8,000 feet above sea level. This pressure change can lead to the expansion of gases in your stomach and intestines by up to 30%. If you're like me, you might have felt this during your last flight—perhaps your stomach started to feel unnaturally bloated, or you noticed your pants fit tighter as you soar. That's why food selection is crucial.

Here’s where the expertise of gut health specialists comes into play. By understanding how altitude affects our system, they’ve pinpointed foods that minimize discomfort and maximize wellbeing in flight.

Optimal Foods to Consume Before a Flight

Hydration: The Unsung Hero

• Water: Begin with the basics. Prioritize hydration in the days leading up to your flight. Staying hydrated can counteract the dehumidifying effects of the cabin, which often leads to dry skin and dehydration. Aim for about eight glasses a day.

• Herbal Teas: Opt for herbal teas like chamomile or peppermint before flying. They not only soothe the stomach but also help keep you hydrated.

Nourishing and Gut-Friendly Options

• Whole Grains: Foods like oatmeal, brown rice, or whole-grain bread are excellent pre-flight options. They provide sustained energy and are generally gentle on the stomach. Whole grains are rich in fiber, which can keep your digestive system regular and functioning smoothly.

• Fruits and Vegetables: Choose fruits like berries, bananas, or apples. These contain antioxidants and are high in water content. Vegetables like carrots or cucumbers also make for a refreshing and hydrating choice.

Protein Picks

• Lean Proteins: Incorporate sources like turkey, chicken, or tofu into your meal. They provide essential amino acids, which can help maintain energy levels without being heavy or greasy.

• Greek Yogurt: This is a fantastic choice for a pre-flight breakfast. It's filling, high in protein, and strains of beneficial bacteria can aid digestion.

Foods Best Left Grounded

Carbonation and Elevated Gastric Issues

• Carbonated Beverages: This might be obvious, but the bubbly effervescence of sodas or sparkling water can lead to heightened bloating. Opt for still water or teas instead.

The Salt and Fat Combo

• Salty Snacks: These include chips or pretzels. Not only can they make you thirstier (leading to more soda consumption), but excess sodium can exacerbate bloating.

• Fried Foods: Heavy, greasy foods such as burgers or fried chicken can cause indigestion and leave you feeling sluggish. Airplane toilets are already tight spaces—let's not make them a regular visit due to dietary choices.

Dairy and Its Digestive Drama

• Lactose-Heavy Items: While everyone's tolerance is different, many experience discomfort with high-lactose foods like certain cheeses and creams. Unless you're 100% sure of your tolerance, it might be best to avoid them before flying.

Cruciferous Companions: Approach With Caution

• Broccoli, Cauliflower, and Other Gassy Vegetables: While nutritionally dense, these foods are known for their gas-producing properties. If you can't resist a side of broccoli, opt for a smaller portion.

Navigating In-Flight Snacking

Now that you know what to eat before you board, let’s talk about what happens once you’re up in the air. Airline meal options aren’t always the most gut-friendly, but you can take proactive steps.

Smart Snacking Strategies

• Bring Your Own Snacks: Pack health-forward snacks like mixed nuts, seeds, or granola bars. These are not only nourishing but also help curb hunger during long flights.

• Pre-packaged Fruits and Veggies: Think apple slices or baby carrots. They offer fiber and hydration without taking too much space in your carry-on.

Understanding Cabin Service

• Alcohol in Moderation: While a glass of wine might be tempting, alcohol can dehydrate you further. If you indulge, follow it up with water.

• Protein Over Processed: If an in-flight meal is provided, focus on the protein portion and avoid processed carbs that may not be as filling or beneficial.

Psychological Comfort: Mind Over Matter

You may have noticed feelings of anxiety or unease when faced with flying. Emotional wellbeing can heavily influence digestion, so it’s crucial to address both mind and body.

Stress-Reducing Techniques

• Mindful Eating: Consume your pre-flight meal mindfully, focusing on each bite. Slow, deliberate chewing can aid in digestion and prevent overeating.

• Deep Breathing Pre-Boarding: Anxiety can exacerbate digestive issues. Incorporate deep breathing exercises at the gate to calm nerves.

Closing thoughts: Ready for Takeoff

By making thoughtful dietary choices before taking flight, you can sidestep many common discomforts associated with air travel. From steering clear of carbonated drinks to embracing hydrating, fiber-rich foods, each choice contributes to a smoother, more comfortable journey.

The Health Check-In

• Hydration and Altitude: Prioritize water and herbal teas to mitigate altitude-related dehydration.
• Proteins and Grains: Opt for lean proteins and whole grains for a nourishing pre-flight meal.
• Avoid Carbonation: Steering clear of fizzy drinks can prevent in-flight bloating.
• Moderate Salts and Fats: High-sodium and fried foods can exacerbate discomfort.
• Mindful Snacking: Pre-pack healthy snacks to maintain energy and digestion during flights.

When you take these insights into your own travel routine, moving from point A to point B becomes infinitely more pleasant. Remember, nourished bodies make for happy travelers. Bon voyage!