How do you prevent bloating on a long flight?

Move around as much as you can. Walking around the cabin or doing some light stretching exercises can help with blood flow and reduce bloating, explains Trotman. So even if it's just a few trips up and down the aisle, a little walk will help to keep things, ahem, moving. Pack your own snacks.



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Avoid foods that are high in salt, unhealthy fats, or heavy, fried dishes, as these can contribute to bloating and discomfort during the flight. Also, it's essential to stay hydrated by drinking plenty of water before and during the flight.

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I make sure to have a ton of water and herbal tea on the flight and a few protein-rich snacks (her favorites are rainbow seed crisps and sprouted trail mix). I'll also pack my favorite supplements to keep me healthy and de-bloated during travel—like Lypo-spheric vitamin C, probiotics and digestive bitters.”

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Your best bet is water, a light pre-flight meal, and—if you know you're highly-affected during flights—Gas-Ex, which can help if your belly starts acting up, says Dr. Sam. Also make sure to go for a walk every now and then—either to the bathroom or just down the aisle. Moving around can help keep things...well...

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Eat Light. Contrary to popular belief, flying on an empty stomach doesn't help you combat air sickness. In fact, an empty stomach actually exacerbates symptoms. Eat a light meal such as crackers, fruit, and other light snacks.

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You may feel discomfort and notice minor swelling in your abdomen area as well. Luckily jet belly shouldn't last more than one week after you land and can be relieved using different techniques and by taking natural supplements.

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The low cabin pressure in airplanes often leads to thicker blood and poor circulation. If airline passengers are not careful, they could be dealing with swollen feet and legs that can be exacerbated, possibly leading to complications.

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The greater the difference between the pressure in the atmosphere and that in your body, the more the air in your stomach is going to expand — and that's why you begin to feel bloated while flying. Bloating is annoying enough on its own, but if it persists, it can also contribute to constipation.

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A lack of oxygen or the proverbial thin air, as is common at high altitudes or during flights, can trigger inflammation in the intestinal tract in people with a corresponding predisposition.

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Jet belly: (noun) the bloated state in which your stomach inflates post-flight. Also, a very unpleasant feeling. May also make you look like you're 3 months pregnant. So how does one prevent this jet belly? Well, it all depends on what you eat on the plane.

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Travel: For some people, sitting for a long time in a car or airplane can cause fluid retention. The lack of circulation allows fluid to build up; however, the swelling usually goes away in a day or two.

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And while most people will be fine existing in a high-altitude environment for long periods, those who are sensitive may feel mild hypoxia or low oxygen in body tissues. This non-critical hypoxia may cause travelers to experience headaches and feel more tired.

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Top 5 travel tips to help you prepare for a long-haul flight
  1. Wear comfortable clothing. ...
  2. Stay hydrated. ...
  3. Exercise before you fly. ...
  4. Eat nutritious food. ...
  5. Practice meditation and yoga.


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The first one that comes to mind is a simple ham and cheese sandwich on a baguette with cornichons and a little butter.

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If you don't shower after your flight you may end up depositing germs that aren't your own into your new space; particularly your bed. But showering with soap, and shampoo for the hair, removes any of the germs you may have picked up, as well as reduces the levels of your own that have grown over time.

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Avoid eating heavy foods, especially spicy foods and foods that you wouldn't even normally eat. Eating something that could really upset your stomach, or give you something worse like food poisoning, isn't fun. It's best to eat healthy foods even if it's just 24 hours before your trip, this could help a lot!

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Bananas and dark chocolates are also great post-flight snack options as they help to ease tiredness and relax the muscles. A decoction of ginger in warm water addresses your digestive issues as well,” she says.

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Foods that are OK to Eat Before Flying
  • Lean protein. It is easy to grab a big greasy burger at the airport, but red meat is not the best choice. ...
  • Fruit. Well good news, fruit is on the list of things you can eat. ...
  • Protein bars. Protein bars can be convenient and satisfying but be careful. ...
  • Water.


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There are a number of effects altitude and airplane travel have on the body, including oxygen deprivation, alteration of sleep patterns, and an increased risk of contracting contagious diseases.

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