What to eat before flying to avoid pooping?

November 4, 2025 •

4 min read

According to the Aerospace Medical Association, the gas in your body can expand by up to 25% while in flight due to changing cabin pressure. Choosing the right pre-flight meal is crucial for comfortable travel and knowing what to eat before flying to avoid pooping can help you sidestep discomfort like bloating, gas, and an upset stomach.

Quick Summary

Travel disruptions, cabin pressure changes, and dietary shifts can all affect bowel habits during flights. Strategic food choices, including prioritizing low-fiber and low-FODMAP options, can significantly improve in-flight comfort. Staying hydrated and avoiding common trigger foods are also key to preventing discomfort. Proper planning ensures a smoother, more enjoyable journey.

Key Points

Prioritize Low-Fiber Foods: Consume easily digestible, low-fiber carbs like white rice and ripe bananas in the 24-48 hours before flying to reduce gas and bloating.
Choose Lean Proteins: Opt for lean meats like grilled chicken or fish, which are easy on the digestive system and provide lasting energy without causing discomfort.
Avoid Gassy and Greasy Foods: Steer clear of cruciferous vegetables, beans, and high-fat fried foods, which take longer to digest and increase intestinal gas.
Say No to Carbonation and Dehydrators: Avoid soda, alcohol, and excessive caffeine, as they add gas to your system and cause dehydration, exacerbating travel-related constipation.
Stay Adequately Hydrated: Sip water consistently before and during your flight to counteract the dehydrating cabin air and support regular bowel function.
Manage Meal Timing: Eat a lighter, simpler meal closer to your flight time to allow for digestion, and consider smaller, more frequent meals for very long flights.
Pack Probiotics Strategically: A probiotic supplement can help support a balanced gut microbiome, especially for individuals with sensitive digestive systems.

The Digestive Impact of Air Travel

Flying is a unique physical experience that places unusual stress on the body, particularly the digestive system. The reduced cabin pressure at high altitudes causes trapped gases in your stomach and intestines to expand, leading to increased bloating, gas, and general discomfort. Furthermore, changes in routine, stress, dehydration, and prolonged sitting all conspire to disrupt your normal digestive rhythm. The key to a comfortable flight is taking proactive steps with your diet to mitigate these effects. This involves understanding which foods are likely to cause issues and which can help you maintain a calm digestive tract.

Foods to Favor Before a Flight

To minimize the risk of needing a bathroom trip mid-flight, the goal is to consume foods that are easily digestible and low in fiber for the 24-48 hours leading up to your departure.

Low-Fiber Carbohydrates: While high-fiber foods are generally healthy, a large intake right before a flight can increase gas and bloating as they ferment in the gut. Opt instead for simple carbs that break down quickly. Examples include white rice, white bread or crackers, and ripe bananas.
Lean Proteins: Lean proteins like grilled chicken or fish are easy on the digestive system and provide sustained energy without causing significant gas production. This helps keep you feeling full and reduces the urge to snack on airport junk food.
Bananas: As a versatile and gentle fruit, bananas are an excellent pre-flight choice. They contain potassium, which helps regulate fluid balance, and are easily digestible.
Clear Broths and Soups: A simple, clear vegetable or chicken broth provides hydration and nutrients without the bulk or fiber of a full meal. This is a very gentle option for the day of travel.
Low-FODMAP Options: For those with sensitive stomachs or IBS, following a low-FODMAP diet can be particularly effective. FODMAPs are short-chain carbohydrates that can cause gas and bloating. A bland meal option, available on some flights, is often low-FODMAP and focuses on easy-to-digest foods.

Foods and Drinks to Avoid

Just as important as knowing what to eat is knowing what to skip. Avoiding these common culprits can prevent significant digestive distress.

Cruciferous Vegetables and Beans: These are notorious for causing gas and bloating. Avoid broccoli, cauliflower, cabbage, and beans in the day or two leading up to your flight.
Fried and Fatty Foods: Greasy airport food like fries and burgers can be hard to digest and slow down your digestive tract, increasing the risk of constipation or discomfort.
Carbonated Beverages: The carbonation in soda and sparkling water adds gas to your system, which then expands in the low cabin pressure, leading to bloating and discomfort.
Dairy Products: If you are even mildly lactose intolerant, dairy can cause bloating and digestive upset. Avoid milk, cheese, and yogurt just before flying.
Alcohol and Caffeine: Both are diuretics and contribute to dehydration. Dehydration is a key cause of travel constipation and fatigue, making a comfortable flight less likely.

Comparison: Pre-Flight Food Choices


Food Category	Recommended for Flying	Reason	Avoid for Flying	Reason
Carbohydrates	White Rice, White Bread, Oatmeal	Easily digestible, less gas-producing	High-fiber Cereals, Beans, Lentils	Fermentation can cause gas and bloating
Proteins	Grilled Chicken, Fish, Hard-boiled Eggs	Light, lean, and easy to digest	Processed Meats, Fatty Burgers	Heavy and take longer to digest
Fruits/Veggies	Ripe Bananas, Peeled Apples	Easily digestible, low-fiber	Broccoli, Kale, Onions, Garlic	High in fermentable fibers (FODMAPs)
Snacks	Salt-Free Crackers, Unsalted Nuts	Simple and less dehydrating	Salty Chips, Sugary Candy	High sodium causes dehydration; sugar upsets gut
Beverages	Water, Herbal Tea, Clear Broth	Hydrating without added gas or irritants	Soda, Coffee, Alcohol	Dehydrating and can cause bloating

Hydration and Scheduling Strategies

Staying well-hydrated is a non-negotiable part of prepping for a flight, as the low humidity in cabin air is dehydrating. While drinking plenty of water is essential, it's about balance. Avoid chugging a large amount right before boarding, but instead sip consistently throughout the day. Drinking plenty of water keeps your digestive system moving smoothly, preventing constipation.

Timing your meals is another critical factor. Many people find that eating a larger meal earlier in the day and opting for a small, simple snack right before the flight works best. This allows time for digestion before you are confined to your seat. For very long-haul flights, eating smaller, more frequent meals can prevent overloading your digestive system at one time.

The Role of Probiotics and Supplements

For some people, particularly those with sensitive guts, a probiotic supplement can help stabilize the digestive system in the days leading up to a trip. Probiotics introduce beneficial bacteria to your gut microbiome, supporting regularity and reducing digestive upset. Over-the-counter anti-gas remedies or gentle laxatives can also be useful for those who frequently experience travel constipation, but these should be used in moderation and according to instructions. For anxiety and nerves, which can affect gut motility, natural supplements like peppermint oil or ginger chews can provide relief.

Conclusion

Preparing your body for a flight is not just about packing your bags; it's also about preparing your gut. Knowing what to eat before flying to avoid pooping is a matter of strategic planning that focuses on easy-to-digest, low-fiber foods and proper hydration. By avoiding common culprits like greasy foods, dairy, and carbonated beverages, and opting for lean proteins, white rice, and bananas, you can significantly reduce the risk of digestive discomfort. Combined with smart hydration and meal timing, these simple dietary adjustments can help ensure your journey is as smooth and comfortable as possible. For more information on food safety while traveling, consider visiting the CDC's recommendations at https://wwwnc.cdc.gov/travel/page/food-water-safety.

Frequently Asked Questions

The reduced air pressure in the airplane cabin causes gases in your stomach and intestines to expand, which leads to bloating and a gassy feeling.

For immediate travel, it's better to focus on low-fiber foods. While high fiber is healthy in general, an increase right before a flight can cause more gas and bloating due to fermentation.

It's best to limit or avoid coffee before a flight, as caffeine can act as a diuretic and contribute to dehydration, which worsens travel constipation.

Easily digestible fruits like ripe bananas, peeled apples, and simple fruit spreads are good options. Avoid fruits with lots of seeds or skin, as they are higher in fiber.

Yes, staying well-hydrated is one of the most effective ways to prevent travel constipation. It softens stools and helps keep your digestive system moving.

It's generally better to eat a small, simple meal or snack. A heavy, large meal can slow down digestion and increase the risk of discomfort while you're sitting for a long time.

For many, especially those with lactose sensitivity, dairy products like milk and cheese can cause gas and bloating. It's often best to avoid them before and during a flight.