Choosing the right food on a long-haul flight is essential for maintaining energy and minimizing the effects of jet lag and bloating. The best foods to eat are easily digestible, hydrating, and low in sodium. Complex carbohydrates like whole-grain crackers, pasta, or brown rice are excellent because they provide sustained energy and promote the production of serotonin, which can help you sleep. Lean proteins like chicken or fish are better than red meat, which can be harder to digest in a pressurized cabin. It is highly recommended to avoid salty snacks, alcohol, and caffeine, as these contribute significantly to dehydration and can disrupt your sleep cycle. Instead, focus on water-rich snacks like fruit (grapes, melons, or oranges) and stay consistently hydrated with water or herbal tea. If you have a sensitive stomach, consider ordering a "Special Meal" (like a bland or low-residue meal) in advance, as these are often served first and are typically lighter than the standard cabin fare. Bringing your own healthy snacks, like unsalted nuts or a protein bar, ensures you have high-quality fuel if the airline meals are not to your liking.