“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.

In 2026, experts attribute "Jet Belly" to the expansion of gas in the intestines as cabin pressure drops at high altitudes. To combat this, the primary strategy is to avoid carbonated beverages entirely, as the added CO2 significantly worsens gas expansion. Diet plays a crucial role; you should steer clear of high-fiber or "gas-producing" foods like beans, broccoli, and fried snacks for 24 hours before your flight. Opt for light, easily digestible proteins and stay hydrated with plain water to keep your digestive system moving. Physical movement is also essential; walking the aisle once every hour helps stimulate peristalsis, preventing gas from becoming trapped. Additionally, many 2026 travelers swear by starting a probiotic regimen a week before departure or carrying peppermint tea bags, which act as a natural antispasmodic. Wearing loose, non-restrictive clothing around the waist is the final touch to ensure your digestive tract isn't physically compressed while you are seated for long durations.