Incorporate Lean Protein Into Your Preflight Meal If you're eating out in the airport before your flight, choose items like boneless skinless chicken breast, egg whites, or fish. Foods rich in protein can also help offset the effects of any sugary snacks you might have succumbed to in the airport, according to Platkin.

For a "redeye" (overnight) flight, the goal is to eat a light, protein-rich, and low-sodium meal that won't cause bloating or keep you awake. Avoid heavy, greasy, or "gas-producing" foods like beans, broccoli, or fried chicken, as the lower cabin pressure at 30,000 feet causes intestinal gas to expand, leading to significant discomfort. Instead, opt for a lean turkey wrap, a small bowl of oatmeal, or a Greek yogurt with berries. Hydration is key, so focus on water and herbal tea rather than alcohol or caffeine, which will disrupt your already fragile sleep cycle. In 2026, many frequent flyers also recommend "magnesium-rich" snacks like almonds or pumpkin seeds, which can help relax your muscles for the cramped economy seat. Try to finish your meal about two hours before boarding so your body can begin digestion before you attempt to fall asleep in the air, ensuring you wake up at your destination feeling slightly less "groggy."