What Should I Eat Before Flying to Avoid Bloating?

January 2, 2026 •

4 min read

According to researchers, the gas in your gut can expand by up to 30% due to changes in cabin pressure, making in-flight bloating a very common and uncomfortable experience. But by making smart dietary choices, you can learn what you should eat before flying to avoid bloating and ensure a more comfortable journey.

Quick Summary

Travelers often experience bloating, gas, and abdominal discomfort due to altitude changes and cabin pressure affecting the gastrointestinal tract. Strategic food choices, proper hydration, and avoiding specific culprits like carbonated drinks and high-FODMAP foods can significantly reduce these symptoms.

Key Points

Gas Expansion: Cabin pressure drops at altitude, causing gas in your gut to expand and creating the sensation of bloating.
Best Foods: Opt for easily digestible, low-gas foods like lean protein (chicken, turkey, fish), white rice, quinoa, bananas, and yogurt.
Foods to Avoid: Steer clear of carbonated beverages, legumes, cruciferous vegetables, and salty processed snacks, which all contribute to gas and water retention.
Hydration is Key: Drink plenty of still water and herbal teas to stay hydrated and promote regular digestion, combating the dehydrating effects of cabin air.
Mindful Eating: Eat smaller portions, chew slowly, and avoid chewing gum or drinking through straws to minimize swallowing excess air.
Physical Activity: Light movement, like walking around the cabin when safe, can help stimulate digestion and relieve trapped gas.

The Science Behind In-Flight Bloating

When you're soaring at high altitudes, the pressure in the aircraft cabin drops significantly, even though the cabin is pressurized. This change in atmospheric pressure causes the natural gases in your digestive system to expand. The feeling is similar to how a bag of chips puffs up on a plane. For many, this gas expansion can lead to uncomfortable fullness, cramps, and bloating. Other contributing factors include a slower digestive system due to reduced oxygen and dehydration from the dry cabin air, as well as prolonged periods of sitting.

Foods to Eat Before a Flight for a Bloat-Free Trip

To prepare your body for the pressure changes, focus on easily digestible, low-gas-producing foods. Your meals and snacks should promote good hydration and provide steady energy without causing digestive strain.

Lean Proteins and Light Grains

Lean protein sources and simple, whole-grain carbohydrates are an excellent combination. They provide lasting satiety without the heavy, slow-to-digest fat content that can worsen discomfort.

Grilled Chicken or Turkey: Lean, easy to digest, and a great source of protein.
White or Brown Rice: These grains are less likely to produce gas compared to some other carbohydrates.
Quinoa: A nutritional powerhouse and a good source of fiber that is gentle on the stomach.
Eggs: Scrambled or hard-boiled eggs are simple and provide sustaining protein.

Gut-Friendly Fruits and Vegetables

While some fruits and vegetables can cause gas, others are known to aid digestion. Focus on low-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) options to minimize fermentation in the gut.

Bananas: Rich in potassium, which helps regulate fluid balance and counteract water retention.
Papaya: Contains the enzyme papain, which helps break down proteins and support digestion.
Spinach and Other Leafy Greens: Steamed or lightly sautéed greens are gentle on the stomach and offer vital nutrients.
Cucumber: Composed mostly of water, cucumbers help maintain hydration and reduce bloating.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that can help regulate your digestive system and maintain a healthy gut microbiome, which is particularly useful when your system is thrown off by travel.

Yogurt or Kefir (if lactose-tolerant): Provides probiotics that promote healthy digestion.
Miso Soup: A fermented food that can be a light and soothing pre-flight meal.

Foods to Avoid That Cause Bloating When Flying

Just as important as what you eat is what you avoid. These food groups and beverages are known to increase gas production and inflammation, making in-flight discomfort more likely.

Carbonated Drinks: Soda, sparkling water, and beer introduce additional gas into your system, which expands at high altitude.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain raffinose, a sugar that is hard to digest and causes gas.
Legumes: Beans, lentils, and chickpeas are high in fiber and a type of sugar that ferments in the gut, producing gas.
Salty and Processed Foods: High sodium content leads to water retention, which can cause bloating and swelling.
Chewing Gum and Straws: These increase the amount of air you swallow, contributing to air trapped in your abdomen.
Large, Fatty Meals: Heavy, greasy foods take longer to digest, which can lead to feelings of fullness and heartburn in the confined space of a plane.

Comparison Table: Pre-Flight Food Choices


Food Category	Good Choices	Reasoning	Poor Choices	Reasoning
Carbohydrates	White rice, quinoa, gluten-free bread	Easily digestible, low-gas-producing	Lentils, beans, high-fiber cereals	Contain fermentable sugars (FODMAPs)
Vegetables	Spinach, carrots, cucumbers, bok choy	Low-FODMAP, hydrating, gentle on gut	Broccoli, cauliflower, cabbage, onions	High-FODMAP content, increase gas
Proteins	Grilled chicken, turkey, eggs, fish	Lean, easy to digest, sustaining	Heavy sauces, fried foods, fatty meats	Take longer to digest, can cause indigestion
Dairy	Lactose-free yogurt, kefir (if tolerated)	Provides probiotics, regulates digestion	Milk, cheese, ice cream (if intolerant)	Lactose can be hard to digest, causing gas
Beverages	Still water, herbal tea (ginger, peppermint)	Hydrates, soothes digestion, no added gas	Carbonated drinks, alcohol, excess coffee	Introduce gas, dehydrate, or irritate stomach lining

Conclusion

Preparing your body for air travel involves more than just packing your bag; it means making conscious dietary choices to prevent digestive distress. By prioritizing light, easily digestible foods like lean proteins, low-FODMAP fruits and vegetables, and probiotic-rich snacks, you can significantly reduce the risk of uncomfortable bloating. Staying properly hydrated with plain water and avoiding gas-producing culprits like carbonated drinks and cruciferous vegetables are also key. Remember to listen to your body and create a pre-flight eating strategy that works for you, ensuring a much smoother and more enjoyable journey. Safe and comfortable travels begin with a happy gut.

Frequently Asked Questions

Flying causes bloating primarily because of the change in cabin air pressure. As the plane ascends, the atmospheric pressure decreases, causing gases in your digestive system to expand. This expansion creates a feeling of fullness, pressure, and general discomfort, a phenomenon known as 'airplane bloat'.

It is better to eat a light, easily digestible meal a few hours before your flight and to eat small, low-fat snacks while in the air. Avoiding heavy, large meals immediately before or during the flight is best to prevent overloading your digestive system, which slows down at altitude.

Stick to still water and non-caffeinated herbal teas, like ginger or peppermint, which can aid digestion. Avoid carbonated beverages, alcohol, and excessive caffeine, as these can add gas to your system and dehydrate you.

Not all fruits and vegetables. Avoid high-FODMAP varieties like broccoli, cauliflower, onions, and apples, which are known to produce gas. Opt for safer, low-FODMAP choices such as bananas, papaya, spinach, and carrots instead.

A short fast might be beneficial, especially for a short flight, as it gives your digestive system less to process. However, for longer flights, a balanced, light meal is better to maintain energy and prevent overeating high-fat, high-sodium airport food due to hunger.

Yes, incorporating probiotic-rich foods like yogurt or kefir into your diet before a flight can promote healthy gut bacteria, which may help regulate your digestive system and reduce bloating.

Carry a refillable water bottle and sip still water consistently throughout your travel day and flight. This prevents dehydration, which can lead to constipation and worsen bloating. Herbal tea is also a good option.