What Food Is Best For Altitude Sickness?

According to a study published in 'High Altitude Medicine & Biology', trekkers at 14,000 feet lose between one and two liters of water daily just through respiration. Knowing what food is best for altitude sickness is critical for maintaining hydration and energy, which can make or break your high-altitude adventure.

Quick Summary

A proper diet focusing on complex carbohydrates, increased hydration, and key minerals is essential for preventing or mitigating altitude sickness symptoms. This involves eating small, frequent meals of easily digestible foods and avoiding alcohol and heavy fats. Proper nutrition aids in better acclimatization and energy management.

Key Points

• Prioritize Complex Carbohydrates: For sustained energy and efficient oxygen use, focus on complex carbs from sources like oats, sweet potatoes, and quinoa.

• Stay Extremely Hydrated: Drink 3-5 liters of fluid daily, supplementing with electrolytes to combat increased respiratory and urinary water loss.

• Replenish Key Minerals: Eat foods rich in iron (spinach, lentils) to improve oxygen transport and potassium (bananas, avocados) to prevent muscle cramps.

• Avoid Heavy and Fatty Foods: Fatty meals are difficult to digest at high altitude and can exacerbate nausea. Stick to lean proteins and healthy fats.

• Limit Alcohol and Caffeine: Both are diuretics that can worsen dehydration. It is best to avoid them entirely during acclimatization.

• Eat Small, Frequent Meals: High altitude can suppress appetite and slow digestion. Eating smaller, more frequent meals ensures adequate caloric intake without overwhelming your system.

The transition to high altitude puts your body under significant stress due to lower oxygen levels. Your metabolism increases, appetite can decrease, and dehydration risk rises dramatically. Choosing the right foods is a preventative strategy to help your body cope with these changes and aid the acclimatization process.

The Cornerstone of Your High-Altitude Diet: Carbohydrates

At high altitudes, your body's reliance on carbohydrates for fuel increases significantly. Carbohydrates require less oxygen to metabolize compared to fats and proteins, making them the most efficient energy source for your body in a low-oxygen environment.

Prioritize complex carbohydrates

Complex carbs provide a slow, steady release of energy, which is ideal for sustaining stamina throughout the day. Unlike simple sugars that cause energy spikes and crashes, complex carbs help maintain stable blood sugar levels and energy.

Excellent sources of complex carbs:

• Whole Grains: Oats, quinoa, and brown rice provide consistent energy and fiber.
• Starchy Vegetables: Sweet potatoes and regular potatoes are excellent sources of fuel.
• Legumes: Beans and lentils are packed with carbs and other essential nutrients.

Incorporate easy-to-digest carbs

High altitude can slow down your digestion. If you experience gastrointestinal issues, opting for lower-fiber, simple carbs can be beneficial for a quicker energy boost.

Examples of simple carbs for quick energy:

• Dried Fruits: Raisins, dates, and dried apricots offer concentrated carbohydrates.
• Fruit Snacks & Gels: Energy gels, chews, and fruit leathers are easily digestible.
• Tortillas & Bagels: These are lower-fiber options that are easy to carry.

Stay Hydrated and Replenish Electrolytes

Dehydration is one of the most common issues at high altitude due to the dry air, increased respiration, and diuresis (increased urination). Staying properly hydrated is non-negotiable for preventing altitude sickness symptoms.

Best hydration strategies:

• Drink consistently: Don't wait until you're thirsty. Sip water regularly throughout the day.
• Use electrolytes: Add an electrolyte mix to your water to replenish lost sodium, potassium, and other minerals.
• Avoid diuretics: Limit or avoid alcohol and excessive caffeine, as they can accelerate dehydration.

Key Micronutrients to Support Your Body

Beyond macros and hydration, specific micronutrients can help optimize your body's performance and acclimatization.

Iron

Iron is crucial for producing hemoglobin, the protein in red blood cells that transports oxygen. Low iron levels can worsen fatigue at altitude.

Foods rich in iron:

• Spinach: A classic source of iron.
• Lentils and Beans: Excellent plant-based iron sources.
• Lean Meats: Beef and poultry provide highly absorbable iron.

Potassium

Potassium is an electrolyte that supports muscle function and fluid balance. Depleted potassium can lead to cramps and fatigue.

Potassium-rich foods:

• Bananas: Easy-to-pack and a great source of both potassium and carbs.
• Avocado: Provides healthy fats and potassium.
• Sweet Potatoes: Offer a double dose of complex carbs and potassium.

Antioxidants

High altitude causes oxidative stress on the body. Antioxidants can help combat this.

Foods high in antioxidants:

• Berries: Blueberries and other berries are packed with antioxidants.
• Dark Chocolate: A small amount provides antioxidants and calories.
• Leafy Greens: Spinach and kale are antioxidant powerhouses.

Foods to Avoid at High Altitude

Some foods and beverages can hinder your body's acclimatization and exacerbate altitude sickness symptoms.

Comparison of Recommended vs. Avoided Foods

Food/Beverage Type	Recommended	To Avoid	Reasoning for Avoidance
Carbohydrates	Oats, quinoa, sweet potatoes, fruit snacks	Sugary drinks, white bread, pastries	Simple sugars cause energy crashes; highly processed carbs offer little nutrition.
Protein	Lean meats (turkey, chicken), lentils, tofu, eggs	Heavy, fatty red meats, high-fat dairy	Fatty foods are harder to digest and can worsen nausea and sluggishness.
Fats	Nuts, nut butters, olive oil, seeds	Fried foods, excessive butter, greasy dishes	Heavy fats slow digestion and require more oxygen to metabolize.
Hydration	Water with electrolytes, diluted juice, herbal teas	Alcohol, excessive caffeine, sugary sodas	Diuretics like alcohol and caffeine accelerate dehydration; sugary drinks cause energy crashes.
Flavoring	Ginger, garlic, cocoa	Excessive salt, heavy spices	Excessive salt worsens dehydration; spices can aggravate stomach issues.

Conclusion

The right dietary approach is a crucial part of any high-altitude strategy. By focusing on complex carbohydrates for sustained energy, prioritizing hydration with electrolytes, and supplementing with key minerals like iron and potassium, you can significantly improve your body's ability to acclimatize. Avoiding heavy, fatty foods, excessive alcohol, and caffeine will also help prevent digestive issues and dehydration. Listen to your body, eat small, frequent meals, and give yourself the best chance for a successful and enjoyable trip by following these nutritional guidelines.

This article provides general information and should not be considered a substitute for professional medical advice. Always consult with a healthcare provider before undertaking significant dietary changes or traveling to high altitudes.

References

• Backcountry Foodie. (2023, July 3). Top 6 Nutrition and Hydration Tips for High Altitude.
• Kamzang Journeys. (n.d.). Guide to Nutrition & Hydration in the Himalayas.
• MTNTOUGH. (2023, December 20). What Food Should You Eat At High Altitude?.
• Follow Alice. (2025, June 9). The best foods and drinks for acclimatising to high altitude.
• Islands. (2025, March 11). The Best Foods To Eat To Fight Altitude Sickness.
• Hobnail Trekking Co. (2025, March 11). The Science of Staying Hydrated at Altitude: Why Water Alone Isn’t Enough.

Frequently Asked Questions

Why is a high-carbohydrate diet recommended for altitude sickness?

At high altitude, carbohydrates are the most efficient fuel source because they require less oxygen to metabolize compared to fats and proteins. This provides a steady energy release to help your body cope with lower oxygen levels.

How important is hydration in preventing altitude sickness?

Hydration is extremely important. The dry air and increased respiration rate at high altitudes cause you to lose fluids faster. Dehydration can worsen symptoms like headaches and fatigue, so it is crucial to drink plenty of water and electrolytes.

Should I avoid caffeine and alcohol when at high altitude?

Yes, you should limit or avoid both caffeine and alcohol during the initial acclimatization period. Both act as diuretics and can contribute to dehydration, which worsens altitude sickness symptoms.

What role does iron play in a high-altitude diet?

Iron is necessary for the production of hemoglobin, which carries oxygen in your blood. Ensuring adequate iron intake, especially with iron-rich foods like spinach and lentils, can help optimize oxygen delivery throughout your body.

Are there any specific foods that can help with nausea at altitude?

Ginger is a well-known remedy for nausea and can be consumed as chews, capsules, or tea to help settle your stomach. Cocoa and garlic are also mentioned for their potential benefits.

Is it normal to lose your appetite at high altitude?

Yes, it is common to experience a decreased appetite at high altitudes. Eating small, frequent, and calorie-dense meals and snacks can help ensure you meet your energy needs, even if you don't feel like eating much.

What kind of snacks are best for hiking or trekking at high altitude?

Ideal snacks are easy to digest and calorie-dense. Good options include trail mix, dried fruit, nuts, energy bars, fruit snacks, and pretzels.