Nutrition Diet: What Is the Best Food to Eat on a Long Flight?

October 7, 2025 •

5 min read

According to the Aerospace Medical Association, cabin humidity levels on planes are significantly low, mimicking a desert environment, which accelerates dehydration. This makes understanding what is the best food to eat on a long flight a key factor for a comfortable journey, ensuring you arrive feeling energized and well-nourished.

Quick Summary

Strategic food choices are essential for a comfortable flight, helping to combat dehydration, fatigue, and digestive issues caused by cabin pressure changes. Packing easily digestible, low-sodium snacks and staying consistently hydrated with water and water-rich foods is recommended.

Key Points

Prioritize Hydration: Drink at least eight ounces of water per hour of flying to counteract cabin dehydration and eat water-rich foods.
Avoid Bloat-Inducing Foods: Steer clear of carbonated drinks, high-fiber vegetables like broccoli, and legumes to prevent gas expansion in the pressurized cabin.
Choose Easy-to-Digest Snacks: Opt for lean protein, low-fiber carbs, and healthy fats from snacks like nuts, fruit, and hard-boiled eggs for sustained energy without stomach upset.
Limit Sodium and Sugar: High-sodium foods increase dehydration, while sugary snacks cause energy crashes. Focus on whole foods and low-sugar options.
Pre-Plan and Pack: Bring your own nutrient-dense snacks and a reusable water bottle to avoid reliance on limited, often unhealthy, and expensive airport or airline food.
Stay Active: Regular movement, such as walking around the cabin, aids digestion, reduces bloating, and helps prevent blood clots.
Manage Alcohol and Caffeine Intake: Limit or avoid alcohol and caffeine as they are diuretics that worsen dehydration and can interfere with sleep patterns.

The Importance of In-Flight Nutrition

The pressurized environment of an airplane cabin can cause a variety of physical discomforts, with the low humidity and reduced oxygen levels being primary culprits. This unique environment affects your body in several ways, from increasing your risk of dehydration to altering your digestive system. As the aircraft climbs and cabin pressure decreases, gases in your gut naturally expand, which can lead to uncomfortable bloating, gas, and stomach cramps. The dry air also leads to fluid loss, and a sedentary position for many hours can disrupt normal bodily functions. By focusing on proper in-flight nutrition, you can mitigate these effects, helping you feel your best even when you're thousands of feet in the air.

Best Foods to Pack for a Long Flight

Carefully selecting your travel snacks is the first step toward a healthier and more comfortable flight experience. The best options are those that are easy to digest, provide sustained energy, and are low in sodium to prevent fluid retention.

Hydrating Fruits and Vegetables: Water-rich choices like grapes, melon, strawberries, or mini cucumbers help you stay hydrated from the inside out. Opt for fruits that are less prone to bruising, such as apples, pears, and oranges.
Lean Protein Sources: Snacks high in lean protein can help you feel full longer. Good, mess-free options include grass-fed beef jerky (choose low-sodium versions), hard-boiled eggs (if eating soon), or individually wrapped cheese sticks.
Easily Digestible Carbohydrates: Low-fiber carbs are gentle on your stomach and provide a steady release of energy. Consider whole-grain crackers, unsweetened applesauce pouches, or pre-cooked quinoa salad.
Healthy Fats: Nuts, seeds, and individual packets of nut butter are excellent sources of healthy fats that provide satiety and energy. Walnuts are also a great source of omega-3 fatty acids.
Low-Sugar Snacks: For a sweet treat, opt for dried fruit without added sugar or a small portion of dark chocolate (70% or higher cocoa content) to satisfy cravings without the sugar crash.
Probiotic-Rich Foods: Yogurt can be a great option for gut health if you have a way to keep it cool in an insulated bag. Probiotics help maintain a healthy gut flora, which can be beneficial during travel.

What to Avoid for a Comfortable Journey

Just as important as what you eat is what you avoid. Certain foods and drinks can worsen the symptoms of flying and leave you feeling sluggish and bloated.

Salty Snacks: Chips, pretzels, and highly processed foods are packed with sodium, which promotes fluid retention and exacerbates dehydration.
Gassy Foods: Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), beans, and legumes contain complex fibers that are harder to digest, leading to increased gas and bloating.
Carbonated Beverages: Soda, seltzer, and beer introduce more gas into your digestive system, contributing significantly to in-flight bloating.
Alcohol and Excessive Caffeine: Both are diuretics that speed up dehydration. While a cup of coffee or tea is often considered fine in moderation, it's best to prioritize water to maintain proper hydration.
Fried and Greasy Foods: Heavy, high-fat meals are difficult for your body to digest, increasing the risk of discomfort and nausea during the flight.

Comparison of In-Flight Snacks

Making a conscious choice between different types of snacks can make a significant difference in your comfort. Here is a comparison to help guide your decisions.


Snack Type	Pros for Flying	Cons for Flying	Best For
Almonds	Rich in protein and healthy fats for satiety; long shelf-life.	Can be a calorie-dense snack; some passengers have severe nut allergies.	Sustained energy and hunger management.
Fresh Grapes	High water content for hydration; easy to eat and low-mess.	Can get mushy if not stored properly; potential for mess if they burst.	Excellent and refreshing hydration source.
Salty Pretzels	Convenient and satisfying crunch; easy to find at the airport.	Very high in sodium, leading to dehydration and bloating.	A quick fix but a poor choice for overall comfort.
Protein Bar	Convenient source of protein and energy; avoids vending machine temptation.	Some can be high in sugar or fiber, causing potential GI issues.	Filling snack between meals, if low-sugar variety is chosen.
Carbonated Soda	Satisfies a craving for a fizzy drink.	Increases gas in the digestive system, causing significant bloating.	Not recommended for in-flight consumption.
Hummus with Veggies	Provides protein and fiber; nutrient-rich.	Hummus is often a liquid/gel and must be under 3.4 oz for TSA.	Great, balanced snack if packed correctly and consumed early in flight.

Stay Hydrated: Beyond Just Water

Hydration is the most critical component of a comfortable flight. The Aerospace Medical Association suggests drinking around eight ounces of water for every hour of flying. Beyond simply drinking water, consider these strategies:

Pack a Reusable Water Bottle: Fill an empty bottle after passing through security to ensure you have a constant water supply. This helps you avoid relying on expensive, limited, or potentially unhygienic airplane water.
Incorporate Hydrating Foods: As mentioned, water-rich fruits and vegetables contribute to your overall fluid intake.
Consider Electrolytes: Adding a packet of electrolyte powder to your water can help replenish essential minerals lost through dehydration.
Herbal Tea: Caffeine-free herbal teas like peppermint or ginger can be soothing for the stomach and a hydrating alternative to water.

Creating Your In-Flight Meal Plan

Planning your meals and snacks can be easy with these simple steps:

Before the Flight

Have a light, easily digestible meal. Focus on lean proteins like grilled chicken and easily digestible carbs like rice. Avoid heavy, greasy airport meals or gassy vegetables in the 12-24 hours leading up to your trip.

During the Flight

Set a reminder to drink water frequently. Have your pre-packed snacks ready to avoid buying overpriced and unhealthy options on board. Eat mindfully and move around the cabin every hour or two to aid digestion and circulation.

After Landing

Once you arrive, focus on rehydrating and eating an antioxidant-rich meal to help your body recover. Foods like bananas and dark chocolate can help ease muscle tension, while ginger tea can soothe an upset stomach. Prioritizing hydration and sleep in the first 24 hours will help you combat jet lag effectively.

Conclusion

Choosing the right foods and drinks is an essential part of preparing for a long flight. By prioritizing hydration, opting for easily digestible and nutrient-dense snacks, and avoiding foods and beverages known to cause bloating and discomfort, you can have a much more pleasant and comfortable travel experience. Packing your own snacks gives you control over what you consume, allowing you to sidestep the dehydration and gut issues that are all too common when flying. With a bit of planning, you can land at your destination feeling refreshed and ready to begin your adventure.

[Reference to an authoritative source on travel health, e.g., an aviation medical association or CDC, could be added here.]

Frequently Asked Questions

The reduced cabin pressure on an airplane causes gases in your gut to expand. Consuming high-fiber foods, carbonated drinks, or air by chewing gum can worsen this effect, leading to bloating and discomfort.

Plain water is the best choice for hydration. You can also have herbal tea, or coconut water for electrolytes. It's best to limit or avoid alcohol, soda, and excessive coffee, as they are dehydrating.

It is generally better to eat a light, easily digestible meal before your flight and bring your own healthy snacks. This gives you control over ingredients and helps avoid potentially greasy or high-sodium airline food.

Yes, but choose wisely. Look for protein bars made with whole foods and minimal added sugar to avoid a sugar crash. They can provide sustained energy and help manage hunger.

Prioritizing hydration is key. Upon arrival, eating an antioxidant-rich meal and getting plenty of water can help your body recover faster. Some also suggest synchronizing meal times to your new destination's time zone.

Many travelers bring their own sealed snacks. Be aware that airline water tanks can sometimes harbor bacteria, so consider bottled water for drinking and avoid ice. Bringing a reusable bottle and filling it past security is also a hygienic option.

For those with sensitive guts, it is advisable to stick to a low-FODMAP diet before and during the flight. This means limiting foods like legumes, onions, garlic, and wheat products, which can be highly fermentable.