Carrying your own food and snacks on the flight is ideal, as most airplane food have preservatives and high salt content. Nutrition consultant Sangeeta Khanna prefers to not be at the mercy of an in-flight airline meal when on long haul flights. “Carry some nuts in a small container.

Whether you should eat while flying in 2026 depends on your personal health and the length of your flight. Nutritionally, eating can help pass the time and maintain energy levels, but low air pressure and dry cabin air can reduce your taste sensitivity by up to 30%, making food seem bland. This often leads airlines to add extra salt and sugar to meals, which can contribute to bloating and dehydration. For long-haul flights, many experts recommend "light eating"—focusing on high-protein, easily digestible foods and avoiding heavy, salty, or gas-producing meals that can worsen jet lag and gastrointestinal discomfort at high altitudes. If you are prone to motion sickness, eating a small, light meal before the flight is better than flying on an empty stomach. However, the most critical rule for flying in 2026 is to prioritize hydration over food; drinking plenty of water and limiting alcohol and caffeine will do more for your post-flight recovery than any in-flight meal.