Brown rice, quinoa and chia seeds are all types of grains that can help you feel great before a flight. You can incorporate these in a majority of your meals, whether it is breakfast, lunch or dinner. Muesli bars also include these grains and some fruit, making them a snack that is easy to travel with!

The best thing to eat before a flight in 2026 is a meal focused on lean proteins, complex carbohydrates, and high-potassium fruits. Nutritionists recommend items like grilled chicken with brown rice, oatmeal with banana slices, or a turkey sandwich on whole-grain bread. These foods provide steady, slow-release energy and are gentle on the digestive system, which is under extra pressure due to the lower cabin air pressure. Bananas are particularly lauded as the "ultimate travel food" because their high potassium content helps regulate sodium levels and prevents the "puffiness" and bloating caused by water retention during the flight. You should strictly avoid "gas-producing" cruciferous vegetables like broccoli, cauliflower, or beans, as well as fried, greasy foods and carbonated drinks, which can lead to painful abdominal pressure at high altitudes. Hydration is also paramount; instead of coffee or alcohol (which act as diuretics), reach for coconut water or plain water with electrolytes to help your body retain fluids in the notoriously dry 10-20% humidity of a commercial aircraft cabin.