Eat a good meal before flying It's extremely important to eat a good meal before you fly. Getting on a plane with an empty stomach is guaranteed to make you feel nauseous. However, it's important to watch what you eat. Stay away from greasy, spicy, and salty foods as well as alcohol.

Generally, medical professionals in 2026 advise against traveling on a completely empty stomach, as it can actually worsen symptoms of motion sickness and lead to fatigue or "hangry" irritability. An empty stomach allows gastric acid to slosh around more freely, which can trigger nausea. Instead, the "golden rule" is to eat a light, bland meal about one to two hours before departure. Focus on complex carbohydrates like crackers, toast, or ginger-infused snacks, which help settle the stomach. You should strictly avoid "trigger foods" that are greasy, spicy, or highly acidic, as well as carbonated drinks that cause bloating in pressurized cabins. Hydration is the most critical factor; drinking plenty of water prevents the headaches and digestive sluggishness often associated with long-haul travel. If you are prone to severe motion sickness, a small, protein-rich snack can help stabilize your blood sugar without making you feel "heavy" or uncomfortable during turbulence.