How to Avoid Bloating When Flying

How to Avoid Bloating When Flying

When you’re on your way to an exciting holiday destination, you want to feel good and not get distracted by bloating and discomfort. In-flight bloating is something many travellers experience but the good news is that there’s a lot you can do to prevent it. This is exactly what we will be covering in this guide. If you’re looking for tips for how to avoid bloating when flying, read on. 

What to Do Before You Travel

It’s not just what’s happening on the travel day that can cause bloating but also what’s already in your system. So start prepping your body for flying a few days before if you feel that you often get bloated when flying. 

• Hydrate Well. In the days before your flight, drink plenty of water to ensure that your body is properly hydrated. Good hydration is a really important aspect of reducing bloating so keep sipping water. 
• Avoid Gas-Producing Foods. There are many foods that are healthy that can also produce a lot of gas in your intestines. If you tend to get bloated, these are best avoided in the run up to your flight. Foods that are notorious for causing gas include beans and other pulses, broccoli, cabbage to mention a few. The foods ferment in the gut which can then lead to uncomfortable bloating in the air where the gas will expand. Artificial sweeteners and fizzy beverages can also cause bloating. 
• Eat Small Healthy Meals. Opt for smaller portions and more frequent meals instead of large meals to reduce the pressure on your gut. Choose healthy meals that you know work well for your digestion. 
• Choose Low-FODMAP Fruits. Avoid high-FODMAP fruits if you are prone to bloating. Pears, apples, stone fruits like apricots and cherries are more likely to cause digestive issues than low-FODMAP fruits like bananas or citrus fruits.  
• Skip the Salty Stuff. Salty foods such as crisps, processed foods, and takeaways can worsen dehydration and lead to water retention. So avoid the salty foods in the run up to your travel day and choose low-sodium options instead. 
• Get Some Movement In. Even though you’ll be busy preparing for your trip – packing and researching things to do, also make sure that you move your body. Short walks are enough to promote healthy digestion which will help reduce the risk of bloating. 
• Choose a Comfortable Travel Outfit. Comfortable clothing is a must when travelling. Avoid tight jeans and restrictive waistbands and instead choose looser and more relaxed fits.

What to Do at the Airport

When you arrive at the airport, don’t do what many Brits do which is head straight to the airport bar for overpriced alcoholic beverages at a strange time of the day for drinking! Instead, go and fill up your water bottle (or buy one if you haven’t brought one) and keep hydrating yourself. Also keep moving while you can. Up in the air, there won’t be much opportunity for movement so take this chance to move your body by walking around in the airport and browsing the shops.

What to Do in the Air

Up in the air, keep avoiding sugary, carbonated and alcoholic drinks. Instead, keep drinking water throughout the flight. For snacks, choose light and healthy options like vegetable sticks, wholegrain crackers, unsalted nuts, bananas, and small easy-peel oranges. 

When you get a chance, move around in the cabin a little bit to promote digestion. Just walking to the toilet and back can help. You can also do simple stretches in your seat to keep your body comfortable.

Avoid chewing gum when up in the air. Chewing gum is often thought to help with ear pressure when flying but it also makes you swallow more air which causes bloating. Instead, you can try bloat-free techniques such as yawning or swallowing.

Arrive at Your Destination Bloat-Free

Flying affects the body in many different ways. Digestive discomfort is very common due to the cabin pressure changes which can cause gases inside your digestive system to expand. This leads to bloating and discomfort and sometimes even nausea. All things you want to avoid when you’re looking forward to your holiday! 

So, whether you are heading on a city break with a friend, a family holiday or a long adventure around the world, think about what you eat and drink before and during your flight as this will impact how comfortable you will be when travelling. After reading the above tips, you’ll be well equipped for an enjoyable flight and arriving at your destination bloat-free.