The Surprising Truth About Flying on an Empty Stomach
Many travelers assume that avoiding food before a flight will prevent airsickness, but medical experts and seasoned fliers agree this is a common mistake. A completely empty stomach can actually lead to increased stomach acids, which can aggravate the feelings of nausea associated with motion sickness. The discomfort of airsickness arises from a sensory mismatch, where your eyes perceive a stationary cabin while your inner ears sense movement, confusing the brain. A light, balanced meal can help stabilize your digestive system and prevent the intense hunger pangs and low blood sugar that can trigger or worsen nausea.
What to Eat for Airsickness Relief
The key to pre-flight dining is to choose foods that are easy to digest and gentle on the stomach. The following options are generally safe and effective for minimizing airsickness:
- Bland, Starchy Foods: Crackers, dry toast, plain bread, and pretzels absorb stomach acids and help settle a queasy stomach.
- Ginger-Based Items: Ginger is a renowned anti-nausea remedy. Consider ginger ale (flat), ginger tea, or ginger chews.
- Low-Fiber Carbohydrates: Ripe bananas, applesauce, and unsweetened dried fruits provide energy without demanding complex digestion.
- Lean Proteins: Small amounts of lean proteins like baked chicken, eggs, or single-ingredient nuts can help sustain energy levels.
- Hydrating Fruits: Fruits with high water content, such as melons, and citrus fruits like oranges (for vitamin C), can aid hydration.
What to Avoid Before Flying
Equally important as what you should eat is what you should avoid. Certain foods and beverages are known to provoke nausea and indigestion, especially when combined with the motion of air travel.
- Greasy, Fried, and Fatty Foods: Fast food, burgers, and other fried items are difficult and slow to digest, increasing the risk of stomach upset.
- Spicy Foods: Hot sauces, curries, and chili can irritate the stomach lining and increase acid production, which can trigger or exacerbate nausea.
- Alcohol and Caffeine: Both alcohol and caffeinated drinks (coffee, certain sodas) can cause dehydration and stomach irritation, worsening symptoms.
- Carbonated Beverages: The carbon dioxide gas in sodas and seltzer can cause bloating and gas, adding to the discomfort.
- Dairy Products: For some, rich or creamy dairy can be difficult to digest and may contribute to nausea.
- Foods with Strong Odors: Certain pungent foods, like garlic or some cheeses, can be overwhelming and trigger nausea.
Meal Timing and Other Strategies
Meal timing is crucial for managing airsickness. Eat a light meal or snack approximately one to two hours before boarding, giving your body time to digest without an empty stomach. During the flight, stick to small, frequent snacks rather than large meals. Aside from diet, several other strategies can help alleviate symptoms:
- Choose the Right Seat: A seat over the wings experiences less turbulence, resulting in less motion.
- Focus on the Horizon: Fix your gaze on a stable point in the distance, if possible, to help your brain reconcile the visual and inner-ear signals.
- Fresh Air: Directing the air vent towards your face provides a cool breeze that can offer immediate relief.
- Distraction: Engaging in a conversation or listening to music can take your mind off the discomfort.
- Acupressure: Wristbands that apply pressure to the Nei Guan point (P6) on the inner wrist may help relieve nausea for some.
- Hydrate: Continuously sip small amounts of water to stay hydrated throughout the flight. A light juice like apple juice is also acceptable.
A Comparison of Foods for Airsickness
| Food Type | Good Choices | Bad Choices |
|---|---|---|
| Carbohydrates | Saltine crackers, dry toast, plain rice, oatmeal | Heavy, high-fiber carbs, sugary pastries, doughnuts |
| Protein | Small portions of baked chicken or turkey, nuts | Greasy burgers, red meat, sausages, fatty cheeses |
| Drinks | Water, ginger ale (flat), herbal tea (ginger, peppermint), apple juice | Coffee, alcohol, carbonated sodas, sugary juices |
| Fruits & Vegetables | Bananas, applesauce, melons, mild fruits | Oranges (if sensitive to acid), cruciferous veggies, spicy peppers |
Conclusion
Eating a light, bland meal and staying hydrated are effective ways to help manage and prevent airsickness. While an empty stomach can make symptoms worse, a heavy or greasy meal can also trigger nausea. By choosing easy-to-digest foods and avoiding known irritants, you can stabilize your digestive system and significantly reduce discomfort. Combining smart eating with other strategies, like picking the right seat and focusing on the horizon, provides a comprehensive approach for a smoother, more comfortable flight experience. For more information on travel health, visit the Centers for Disease Control and Prevention's traveler health website.
