Feeling gross on a plane is a normal thing. Many of us feel stressed or anxious when traveling, and that is often accompanied by greasy hair, tired and thirsty skin, and, of course, the post-flight bloat. Bloating, according to the NHS website, “is where your tummy feels full and uncomfortable," and typically includes symptoms of “pain or discomfort," “rumbling noises," a larger-sized tummy, and potentially some flatulence. It’s embarrassing, it's painful—it's no fun.
But why does bloating get worse on a plane? Is there any science behind it, or is it just related to stress? Is there anything we can do to stop it? Ahead, we chatted with Dr Jo Woodhurst, head of nutrition at Ancient + Brave, about the condition and her top tips for handling the bloat.
Do I bloat more on a plane? Why does this happen?
“Yes, absolutely people can feel more bloated on a plane,” Jo tells us. “There are two main causes of bloating on a plane: bloating due to gases or inflammation in the gut and bloating due to water retention.” The first cause is largely due to air pressure as the plane begins its ascent. “When you’re traveling at 40,000 feet, the air pressure in the plane is much lower than your body is used to at ground level,” Jo explains. “As the air pressure falls, the gas expands (demonstrated beautifully when you look at a packet of nuts during a flight), and this happens also in the gut, which can make you feel really uncomfortable.”
The second is more of a “whole-body effect," and less directly relevant to flying as it can happen just as often on the ground as in the air. “Bloating due to water retention is caused by the circulation in the blood and the body's ability to eliminate and excrete water,” Jo tells us.
What food and drink should you avoid to stop bloating on planes?
There are certain foods and drinks that can exacerbate bloating, and some that may help relieve symptoms. “Everyone's body reacts differently to different foods, so first and foremost it's best to understand which foods personally make you bloat, such as wheat, dairy, or cruciferous vegetables for example, and avoid those for the flight,” Jo explains.
“Avoiding high-fiber foods such as beans, pulses, and spices is a good idea before you fly as some people find them difficult to break down in the gut and cause bloating, however once safely in your destination you’ll want to get plenty of fiber to avoid any travel constipation,” she expands. “Artificial sweeteners and fizzy drinks are also classically bloating for many people so avoid these where possible. Avoiding chewing gum will also go some way in reducing bloat, which mainly happens in this case when swallowing air."
Is there anything you should eat or drink to help with bloating?
According to the NHS website, drinking plenty of water and eating “smaller, more frequent meals instead of large meals” can help with bloating. There is also research that suggests taking probiotics can help reduce bloating and other painful symptoms, either as a supplement or by finding natural sources in food such as yogurt, kimchi, and kombucha.
“In the case of bloating from water retention, minerals such as magnesium can be supportive. Magnesium-rich snacks such as some nuts and dark chocolate may be helpful as well as a supplement such as True Hydration,” Jo says. “I love using electrolytes on a flight to support optional cellular hydration and fluid balance as flying can be very dehydrating for the body. Hydration is also crucial for good digestion. Adding in a handful of blueberries or a sachet of True Nightcap can also give you some vitamin C. Both vitamin C and magnesium act as osmotic agents, drawing water into the intestines, which really gets things moving, reducing the risk of constipation and bloating.”
What should you do if you bloat on a plane?
Bloating is uncomfortable at the best of times, never mind when you’re trapped in a plane for however many hours, and the things that we would usually do to reduce bloating might not be possible (exercise, for example).
As well as taking the preventative measures listed above, there are several things you can do to help alleviate symptoms when you’re on the plane. “Digestive bitters, digestive enzymes, probiotics, and vitamin C may also combat the in-flight bloat,” says Jo. “Compression socks have also been shown to stimulate your lymphatic system and circulation which can help with water retention." Walking up and down the aisle can be helpful. “Get moving—walking around the cabin or even doing some stretches gets your blood moving and reduces bloating,” Jo tells us.
“I find the saltiness of airline food adds to my bloating, so I try to avoid eating plane meals wherever possible,” Abbi Malbon, acting audience development manager for Condé Nast Traveler, explains. “Instead, I eat a meal at the airport beforehand and make sure to pick up plenty of snacks to munch on throughout the flight. If it's a really long flight, I'll bring food—either pre-prepared at home or if I'm not that organized (which is often the case) I'll grab something at the airport.”
There are also natural ways you can medicate to help relieve any pressure mid-flight. “While there’s no sure-fire remedy, I’ve found that taking a ginger shot before my in-flight meal is great—ginger has been proven to reduce inflammation, aid digestion, and soothe the gut,” says Lucy, Conde Nast Traveller's social media manager. “Another tip I have is to try and have a short walk around, even just up and down the aisle after you’ve had your meal.”
Jo agrees. “Drink plenty of water, coconut water, or herbal teas such as dandelion, ginger, or peppermint tea," she suggests. "Bring some fresh, chopped foods from home with a high water content such as sliced cucumbers, peppers, celery, cherry tomatoes, or watermelon to help with hydration and fluid balance. Pair these with some protein such as seed butter to create a more blood sugar balancing option and be mindful of snacks with added salt—which can bloat you further.”
A version of this article originally appeared in Condé Nast Traveller.