Motion sickness occurs when your brain receives conflicting signals from your inner ears, eyes, and body, which is a common experience during flights due to the movement and pressure changes. While medication is an option, adjusting your nutrition diet is a powerful and proactive strategy to prevent and manage symptoms like nausea and dizziness. Making mindful food and drink choices before and during your flight can help stabilize your digestive system and reduce discomfort, ensuring a smoother start to your travels.
The Best Foods to Eat Before Flying
The Power of Bland and Starchy Foods
When your stomach feels uneasy, plain and easily digestible foods are your best allies. These items help settle the stomach and provide a gentle source of energy without causing digestive strain.
- Crackers and Pretzels: Simple, low-salt varieties are ideal for nibbling. They can absorb excess stomach acid and provide a quick carb boost.
- Plain Toast or Cereal: Opt for low-sodium, low-sugar options. Toast and dry, unflavored cereals are excellent for a light pre-flight meal.
- White Rice: Cooked white rice is easy to digest and can be a component of a bland, filling meal. Avoid heavy sauces or seasonings.
Embrace Bananas and Other Easy-to-Digest Fruits
Fruits can offer hydration, essential nutrients, and natural energy. Certain types are particularly beneficial for sensitive stomachs.
- Bananas: These are a great source of potassium, which helps regulate hydration, and are very gentle on the stomach. They are also easy to pack and eat.
- Applesauce: Unsweetened applesauce is another gentle, easy-to-digest option that provides a quick source of carbohydrates.
- Melons: Watermelon, cantaloupe, and honeydew are excellent for hydration due to their high water content.
The Soothing Effect of Ginger
Ginger has long been known for its anti-nausea properties and can be consumed in various forms before and during your flight. It works by calming the gastrointestinal tract and reducing nausea-inducing signals.
- Ginger Candies or Chews: Look for products made with real ginger extract for maximum effectiveness. Keep a few in your carry-on for quick relief.
- Ginger Tea: Sip on a warm cup of ginger tea before heading to the airport. This can help soothe your stomach and promote relaxation.
- Ginger Ale: Choose an option made with real ginger, not just flavoring, and drink it slowly in small sips.
Don't Forget Lean Proteins
Pairing bland carbohydrates with a source of lean protein can provide sustained energy and keep you feeling satiated without weighing down your digestive system.
- Eggs: Scrambled or hard-boiled eggs are an excellent, easy-to-digest source of protein.
- Plain Chicken or Turkey: Simple, grilled, or baked chicken or turkey is a great addition to a pre-flight meal.
- Nuts and Seeds: A small handful of plain, unsalted nuts or seeds can offer protein and healthy fats. Just be mindful of other passengers with nut allergies.
Hydration is Key
Dehydration can worsen motion sickness, so staying well-hydrated is a top priority.
- Water: The most important beverage. Drink plenty of water in the hours leading up to and during your flight.
- Electrolyte Drinks: For longer flights, an electrolyte drink can help replenish lost minerals and support hydration.
Foods and Drinks to Avoid Before Flying
Steer Clear of Greasy, Fatty, and Spicy Foods
These foods are difficult to digest and can irritate your stomach lining, significantly increasing the risk of nausea.
- Fast Food: Heavy, greasy fast food sits in the stomach for a long time, causing discomfort.
- Spicy Dishes: Hot sauces, curries, and other spicy meals can increase stomach acid production and cause irritation.
Say No to Carbonation, Alcohol, and Caffeine
These beverages can cause significant issues during air travel.
- Carbonated Drinks: The gas in fizzy drinks can cause bloating and gas, which is compounded by cabin pressure changes.
- Alcohol: It dehydrates the body and impairs the brain's ability to process sensory information, intensifying motion sickness.
- Caffeine: Drinks like coffee and strong tea can also contribute to dehydration and increase stomach acidity.
Minimize High-Fiber and High-Sugar Options
While healthy in general, certain foods should be moderated right before a flight.
- High-Fiber Meals: Large amounts of fiber can cause gas and bloating, which is uncomfortable at cruising altitude.
- High-Sugar Snacks: Candies and pastries can cause blood sugar spikes and crashes, leading to lightheadedness and nausea.
Avoid Foods with Strong Odors
Strong-smelling foods like garlic, onion, and certain types of fish can trigger nausea, especially when sensitivity to smells is heightened.
Travel Day Dietary Comparison
| Recommended Foods (Before & During Flight) | Foods to Avoid |
|---|---|
| Plain crackers, pretzels, toast, and cereal | Greasy and fried fast food |
| Bananas, applesauce, melons | Spicy dishes and hot sauces |
| Ginger (chews, tea, or ale) | Carbonated drinks and alcohol |
| Plain chicken, turkey, and eggs | High-fiber vegetables (e.g., broccoli, cauliflower) |
| Small handful of unsalted nuts | Excessive sweets and pastries |
| Water and electrolyte drinks | High-sodium snacks (chips) |
| Herbal tea (peppermint, ginger) | Strong-smelling foods (garlic, onion) |
A Sample Pre-Flight Strategy
- Day Before: Focus on a balanced, nutritious diet with plenty of water. Avoid any particularly heavy or unfamiliar foods that could upset your stomach. Getting a good night's sleep also helps manage stress.
- Morning of Flight: For breakfast, choose a light, balanced meal like oatmeal, plain yogurt with fruit, or scrambled eggs with toast. Continue to hydrate throughout the morning.
- Right Before Boarding: Have a small, bland snack, such as a banana or a few crackers. The goal is to avoid an empty stomach, which can worsen motion sickness.
- During the Flight: Sip water consistently to stay hydrated. If you get hungry, have small, easy-to-digest snacks like ginger chews or crackers. Consider herbal tea over coffee.
Conclusion
Preventing motion sickness on a flight is a holistic effort that begins with your diet. By choosing light, bland, and easy-to-digest foods and prioritizing hydration, you can significantly reduce the likelihood of feeling nauseous. Integrating natural remedies like ginger can provide extra relief. The key is to avoid heavy, greasy, and irritating foods and drinks that put stress on your digestive system. With the right nutritional preparation, you can focus on enjoying your journey rather than enduring it. For more information on treating motion sickness, refer to reliable medical resources like the Cleveland Clinic.(https://my.clevelandclinic.org/health/diseases/12782-motion-sickness)
