IN the run up to your summer holiday, you might have been eating well, ditching the unhealthy grub, racking up plenty of sleep and perhaps you decided to move a little more too.
After all, we all want to feel our best when we’re rocking our swimwear around the pool.
GettyFeeling uncomfortable and bloated on a flight isn’t fun – but a few diet tweaks can help[/caption]
So, it can be extremely frustrating when you jet off, only to find yourself bloated, uncomfortable and gassy as you step off the plane in sunnier climes.
But why can flights so often leave our tummy in such distress?
And without completely starving ourselves, what should we eat and what should we avoid in the air? These experts reveal all…
Why we get so bloated when we fly
Dr Laura Brown, Senior Lecturer in Nutrition, Food and Health Sciences at Teesside University, says bloating after flying is a common travel side effect as your body does all it can to equalise the air pressure within your body caused by the pressure changes inside the cabin.
Alex Glover, Senior Nutritionist at Holland & Barrett, compares it to when your ears pop on a plane: “A similar thing is happening in our digestive systems.”
Dr Brown says: “As well as these changes in atmospheric pressure, certain foods that we eat on the plane can exacerbate the effects on the gas further produced within our bodies.
“Typically, foods consumed on planes have been frozen or processed.
“These contain a variety of ingredients including additives and acidic substances that can lead to poor digestion, subsequently increasing bloating and gas.”
Alex adds: “Food on flights is often ultra-processed and low in nutritional value.
“These tend to be lower in fibre, higher in sugar, salt and preservatives which in some, may cause digestive upset.”
Eat differently to how you would at home
Dr Brown says that typically, we should be increasing our fibre content and consuming healthy, balanced, predominantly plant-based ingredients daily to maintain gut and overall health.
However, to minimise bloating and discomfort, try to implement the recommendations below for the 24 hours prior to your flight and also during the flight.
Alex says the most important thing when flying is to increase your water intake: “The humidity on a plane is significantly lower, which may lead to faster rates of dehydration.”
Dehydration is a key trigger for constipation, which can further exacerbate bloating.
Foods to avoid in-flight
Dr Brown explains that high FODMAP foods could cause problems on board, so you may want to consider avoiding them: “High FODMAP foods basically means sugars that are hard for your small intestine to absorb.”
She says although many of these foods are typically healthy, they should be avoided 24-hours prior and during the flight to “reduce the load of intestinal gas available for expansion”.
“These include beans and chickpeas, Brussels sprouts, cauliflower, cashews, onions, garlic, high fibre cereal bars, high-lactose dairy foods and products that contain inulin fibre or sugar alcohols like mannitol.” Check the label, especially for the last two.
If plane bloat is a problem, try to avoid wheat and rye, onions and legumes (such as peanuts and chickpeas), lactose (found in soft cheese, yoghurt and milk), fructose (found in high-fructose corn syrup, honey and certain fruits like apples and pears) and artificial sweeteners.
Dr Brown says it’s best to keep fibre intakes low as it can create digestive distress.
Plus, give asparagus, broccoli and cabbage a miss too.
Sugarless gum could also cause problems: “Sugarless gum typically contains sorbitol, a sugar alcohol known for causing bloating and other gastrointestinal distress.
“This also extends to other artificially sweetened foods and drinks, too.
“Therefore, check labels for artificial ingredients, and try to keep consumption of these products to a minimum.”
Foods you SHOULD eat on board
It might seem as though there’s a pretty limited range of foods to eat once you’ve emitted the bloaty, gassy foods.
However, there’s still plenty of delicious grub to tuck into on board.
Dr Brown says to keep symptoms to a minimum, look to enjoy a low FODMAP diet: “Examples of lower FODMAP foods include meat, poultry, fish, eggs, lactose-free dairy, hard cheeses, mozzarella, nuts and seeds, wheat-free grains and flours like oats and quinoa, certain fruits such as unripe bananas, berries, oranges, kiwi, papaya and melon, and vegetables including kale, cucumbers and sweet potatoes.”
Nutritionist Sophie Trotman says it’s best to opt for light, nutritionally-balanced meals containing lean protein, healthy fats and fibre that are gentle on your digestive system: “If there are healthy options at the airport, try to eat before the flight or bring that healthy food on the flight if it’s a long one.”
Think about your snacks
If you have time, Sophie recommends packing sliced veggies like carrots, cucumbers and peppers and pairing them with pre-packaged hummus: “Alternatively, pair whole grain crackers with pre-packaged cheese for a nutritious and satisfying snack.”
Upon landing, Dr Brown recommends consuming a healthy diet of fibre rich foods: “This helps you get back to a regular gastrointestinal routine that releases the excess gas you may have accumulated while flying.”
Stay hydrated on board
“Consuming plenty of water during your flight is important for your overall health and circulation and can directly improve your digestive system,” says Dr Brown.
“Drinking enough water to regularly use the bathroom encourages movement and supports your body in naturally filtering out the extra sodium it might retain when it bloats after flying.”
She says we lose approximately eight ounces of water for each hour of flying, “therefore it is recommended we consume approximately 0.25 litres of water every hour of the flight”.
Manage your booze intake
It can be tempting to let loose on the flight but Dr Brown says the air inside the plane is very dry and this, coupled with the fact alcohol is a diuretic, speeds up the rate at which you can become dehydrated.
“Therefore, it is recommended to either avoid alcohol during a flight altogether, or at least be sure to consume water with every alcoholic beverage.”
Alex adds: “Alcohol can cause stomach irritation which can lead to diarrhoea, as well as impact our blood sugar levels and cause us to crave sugary, starchy, greasy or salty food after drinking.”
If you do drink, try to avoid fizzy alcohol such as prosecco, champagne and fizzy mixers, as these can bloat you further.
Sort out post-flight constipation
Struggling to ‘go’? It’s annoying when your digestive system doesn’t play ball and you end up feeling heavy and groggy.
Sophie says post-flight constipation is very common: “It’s caused by changes to diet, routine and activity level during travel.
“In addition, a change in environment can be a bit disorienting and almost a bit stressful, which can disrupt regular bowel movements.”
Help things to move comfortably by staying hydrated and eat fibrous natural foods at the holiday buffet, such as dates, bananas and oats.
“Move more too and take your time on the toilet. You may have to wait a bit longer, and that’s fine,” adds Sophie.
“Remember 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.”