“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.

"Jet belly" or inflight bloating occurs because gas in your intestines expands by about 25% as cabin pressure drops at high altitudes. To combat this in 2026, the most effective strategy is meticulous pre-flight hydration and avoiding carbonated drinks like soda or sparkling water, which introduce extra gas into the digestive tract. You should also avoid "high-fiber" gassy foods (like beans, broccoli, or heavy salads) 24 hours before your flight. During the flight, experts recommend wearing loose-fitting clothing—especially around the waist—to allow for natural expansion. Taking a digestive enzyme or an over-the-counter anti-gas medication (like simethicone) just before takeoff can help break up gas bubbles. Furthermore, movement is critical; walking the aisle every hour stimulates peristalsis, helping gas move through your system rather than becoming trapped. Lastly, avoid chewing gum, as the repetitive swallowing causes you to gulp excess air, and skip the salty "inflight snacks" which cause water retention, further compounding the feeling of being uncomfortably "puffed up" in your seat.