These are the foods you should never eat before getting on a plane (2024)

Picture this: you've spent months planning your summer holiday. You've packed your case, made it to the airport before sunrise and have finally reached your destination. The weather's gorgeous, the hotel is perfect and you feel… gross.

Yes, I'm talking about the joys of the post-flight bloat: a swollen, often painful belly, an upset stomach, excess gas or general, ahem, digestive issues, which can last anything from a day to your entire trip. It's not the most fun way to start a holiday.

So, what's the solution? Well, it turns out that flying makes us more prone to bloating. Gas is a natural byproduct of digestion, caused by swallowing air as we eat and other processes in the body. However, the pressure in the cabin caused by being at such a high altitude makes any air trapped in your gut expand, which causes you to feel bloated after a flight.

So unless you plan to avoid flying altogether, then you'll have to find another way to ease that painful bloat. "Fear not, there are tactics to reduce and manage this post-plane bloating," says nutritionist Sophie Trotman.

It's nothing drastic – no fad diets or restrictive meal plans here, thank you very much – but there are a few small switches you can make to help you arrive at your destination feeling much more comfortable. Before and during your flight, “opt for light, nutritionally-balanced meals containing lean protein, healthy fats and fibre that are gentle on your digestive system,” suggests Trotman.

However, there are some foods that are undoubtedly nutritious – but less good for your gut when you're on a plane. So to help you make some gut-friendly choices, here are the 10 things to avoid (or simply be mindful off) to help stave off any digestive issues when you're jetting off on your next holiday:

1. Salty, fried or processed foods

As heartbreaking as this is to read, the traditional pre-flight routine of a fry up probably isn't the best thing for your gut once you're flying at 40,000 feet above sea level. Why? Well, all that salt (also found in the fats and oil the food is fried in) are dehydrating, which can lead to fluid retention and heartburn. “Avoid meals like burgers, fish and chips and pizza at the airport, and salty, sugary, greasy and processed foods during the flight as these can contribute to bloating,” says Trotman.

2. Large portions

When you've been up for hours and have time to kill before your flight, a big meal feels like a comforting option. Also, plane food isn't anyone's favourite cuisine, so filling up pre-flight will feel like the right thing to do. However, this can lead to major discomfort (you know that feeling of being super full but unable to lie down after?), not to mention gas and even an upset stomach. Not ideal when you're on a packed plane.

3. Fizzy drinks

This one speaks for itself – if you're suffering from too much gas, adding more carbonated drinks into your gut won't help matters and they can also cause heartburn. “Opt for still water or non-caffeinated herbal teas like peppermint, chamomile and rooibos instead,” says Trotman.

4. Alcohol

Yes, I'm here to kill the mood even more. While a drink during your flight might calm any nerves, alcohol is dehydrating and can also disrupt your sleep, meaning you rest less and feel more exhausted post-flight. Plus, the carbonation in beer and sparkling wines will, as with fizzy soft drinks, lead to you being bloated after a flight.

5. Coffee

If you're anything like me, then grabbing a giant coffee as soon as you hit the airport is a must. However, this can actually be counterproductive: while it's great to have an energy boost to get you through 6am airport security, caffeine not only increases anxiety (the worst if you get pre-flight jitters), it is also a diuretic – meaning it helps to rid your body of sodium and water. In other words, you will pee more, leading to dehydration and also making you a rather annoying plane neighbour if you keep having to get up to go to the loo.

6. Beans

This one might be obvious. While very nutritious, beans cause gas – the one thing we're trying to avoid here and also the one thing you don't want to be experiencing while in the contained environment of a plane cabin. Avoid for 24 hours before your flight and thank me later.

7. Broccoli

Similar to the above, all cruciferous vegetables, such as broccoli, cauliflower and cabbage are packed with fibre, which is known to cause gas. They sit in your large intestine for hours while being digested – a process which is even more difficult for your body once you're in a pressurised cabin.

8. Spicy food

This one shouldn't come as a surprise. As delicious as spicy food might be, it's also renowned for causing digestive issues and stomach discomfort. So perhaps don't take that risk before a long flight with a shared bathroom…

9. Apples

An apple a day apparently doesn't keep the bloating at bay – as healthy as it might seem to grab an apple as an in-flight snack, they're full of fibre and fructose (making them difficult to digest).

10. Gum

I get it, you'll want minty fresh breath as you step off the plane and head to your lovely destination. However, chewing gum lets excess air into the body, increasing the amount of gas trapped in your gut and leading to bloating. The solution? Pack a mini mouthwash – better for your teeth and your stomach.

Quick tips to ease your digestion during a flight

• Drink plenty of water. Just being on a plane makes you dehydrated – we are used to a climate of about 69–90% humidity living in the UK, whereas on a plan it drops to just 20%. So experts recommend drinking plenty of water before, during and after a flight to rehydrate your body, which in turn helps the digestion process (your gut needs water to keep stools loose).
• Move around as much as you can. We don't move very often during a flight – especially on smaller planes, where there is less room to get out of your seat. "Walking around the cabin or doing some light stretching exercises can help with blood flow and reduce bloating," explains Trotman. So even if it's just a few trips up and down the aisle, a little walk will help to keep things, ahem, moving.
• Pack your own snacks. "Food served on flight is often salty, stodgy and contains preservatives, which can cause bloating," says Trotman. Instead, why not take some healthy snacks of your own (or buy them in the airport) – Trotman suggests packing “sliced veggies, like carrots, cucumber and peppers, and pair them with some pre-packaged houmous. Alternatively, pair wholegrain crackers with pre-packaged cheese for a nutritious and satisfying snack."
• Support your gut with probiotics. Taking probiotics can help support a healthy gut and reduce bloating. You can take them in the form of tablet supplements or incorporate them naturally in your diet via foods such as sauerkraut, kefir and live yoghurt – great options to eat before and during your flight (depending on what's available).

As annoying (and uncomfortabe) as it can be, Trotman reminds us that “some degree of bloating after a plane trip is normal, and it should typically resolve itself within a couple of days. If you're experiencing persistent bloating or other digestive issues, it's a good idea to consult with a healthcare provider.” Otherwise, be kind to your body, take it easy – and enjoy your holiday.