What to eat for altitude sickness? A nutritional guide for high altitudes

January 9, 2026 •

4 min read

Did you know that reduced oxygen levels at high altitude can slow digestion and increase caloric needs significantly? Understanding what to eat for altitude sickness is crucial for a comfortable trip, as proper nutrition can dramatically aid your body's acclimatization process and fuel your adventure effectively.

Quick Summary

Focus on complex carbohydrates, lean protein, and ample hydration to combat altitude sickness. Eat small, frequent meals, and avoid heavy, fatty, or overly salty foods for easier digestion and better energy levels while at high elevation.

Key Points

Prioritize Hydration: Drink significantly more water and consider electrolyte supplements to combat dehydration caused by dry air and increased respiration.
Focus on Complex Carbs: Make complex carbohydrates like oats, quinoa, and brown rice your main energy source for a steady supply of fuel at high altitudes.
Eat Small Meals Frequently: Counteract appetite loss and slower digestion by consuming small, energy-dense snacks every few hours instead of large, heavy meals.
Opt for Lean Protein: Choose easily digestible lean proteins such as lentils, fish, or chicken to aid muscle recovery without taxing your digestive system.
Avoid Heavy and Fatty Foods: Steer clear of greasy, heavy, and overly rich meals that are difficult to digest and can worsen nausea.
Minimize Alcohol and Caffeine: Limit or completely avoid alcohol and excessive caffeine, as both are diuretics and can worsen dehydration and altitude sickness symptoms.
Pack Ginger: Keep ginger chews or ginger tea on hand as a natural remedy for nausea, a common side effect of altitude sickness.

Why Your Diet Matters at High Altitude

Ascending to high altitudes significantly changes how your body functions. The reduced oxygen pressure forces your system to work harder, accelerating your metabolism and increasing your caloric needs. Simultaneously, digestion can slow down, and appetite may decrease, making it challenging to consume enough energy. Focusing on the right foods is key to providing sustained energy, improving oxygen transport, and easing digestive strain, all of which help prevent or lessen the symptoms of altitude sickness.

The Best Foods to Eat for Acclimatization

To support your body's transition, prioritize foods that are easy to digest and rich in essential nutrients.

Prioritize Complex Carbohydrates

Carbohydrates are your body's primary and most efficient energy source, especially at high altitudes where your body relies more heavily on them. Complex carbohydrates, which release energy slowly, are the best choice for sustained fuel. Good options include:

Oats: A warm bowl of oatmeal for breakfast provides steady energy.
Quinoa and Brown Rice: Excellent bases for nutrient-dense meals.
Whole Grain Breads and Pasta: Easy to pack and versatile.
Legumes: Lentils and beans offer both complex carbs and protein.

Stay Hydrated and Replenish Electrolytes

Dehydration is a major risk at high altitudes due to dry air and increased fluid loss from respiration. Staying well-hydrated is the most important step you can take. While water is paramount, supplementing with electrolytes can help balance minerals lost through sweat.

Water: Aim to drink more than you normally would throughout the day.
Electrolyte Drinks: Sports drinks or electrolyte sachets can help replenish minerals like sodium, magnesium, and potassium.
Potassium-Rich Foods: Bananas, potatoes, spinach, and dried fruit help maintain muscle and nerve function.

Boost Your Nutrients with Iron and Antioxidants

Your blood's ability to transport oxygen is critical at high altitude, making iron an essential nutrient. Antioxidants help combat the oxidative stress caused by less oxygen.

Iron-Rich Foods: Spinach, lentils, fortified grains, and lean meats support oxygen-carrying capacity.
Antioxidant-Rich Foods: Berries, oranges, and leafy greens fight free radical damage.

Lean Protein and Anti-Nausea Foods

Protein is vital for muscle repair, but excessive amounts can be hard to digest at altitude. Choosing lean, easily digestible protein sources is best. Ginger is a natural remedy for nausea, a common altitude sickness symptom.

Lean Protein: Lentils, chicken, and fish provide protein without taxing your digestive system.
Ginger: Ginger chews or tea can help settle an upset stomach.

A Comparison of High-Altitude Food Choices


Category	Recommended Foods	Foods to Limit/Avoid	Reason
Carbohydrates	Oats, quinoa, brown rice, whole grain pasta, dried fruit, boiled potatoes	Sugary drinks and candies, pastries	Complex carbs provide sustained energy; sugary foods cause energy crashes.
Protein	Lean chicken, fish, lentils, beans, eggs	Heavy, fatty meats (sausages, lunch meats), rich dairy products	Lean protein aids muscle repair; heavy fats slow digestion significantly.
Hydration	Water, electrolyte drinks, herbal tea, warm broth	Alcohol, excessive caffeine, high-sodium drinks	Hydration is paramount; diuretics like alcohol and caffeine worsen dehydration.
Snacks	Nuts, seeds, dried fruit, energy bars, granola	Very salty chips, crackers, fried snacks	Energy-dense snacks provide fuel; excessive salt can increase dehydration.

Practical Tips for Eating at Altitude

Eat Small, Frequent Meals: Instead of large meals that burden digestion, consume small portions every 1.5 to 2 hours. This keeps energy levels stable and helps manage potential appetite loss.
Keep Snacks Accessible: Pack easy-to-reach, energy-dense snacks like nuts, dried fruit, or energy bars in your pocket to munch on during a hike.
Focus on Warm Foods: Soups, broths, and warm drinks can be more appealing and comforting in cold conditions, while also aiding hydration.
Test Foods Before You Go: Everyone's body reacts differently to altitude. Test some of your planned high-altitude foods at home to see how your digestive system tolerates them.

What to Avoid While at High Altitude

For optimal acclimatization and to reduce the risk of digestive issues, certain foods and drinks should be limited or avoided:

Heavy, Fatty Meals: Burgers, fries, and greasy foods are hard to digest with less oxygen, potentially causing nausea or discomfort.
Excessive Salt: High sodium intake can contribute to dehydration.
Alcohol and Excessive Caffeine: Both are diuretics that promote dehydration and can worsen altitude sickness symptoms.
Highly Processed and Sugary Foods: Can lead to energy spikes followed by crashes and offer little nutritional value.
Large Amounts of Dairy: Some people find dairy difficult to digest at altitude.

Conclusion

Making conscious dietary choices is a powerful tool for preventing and managing altitude sickness. By prioritizing hydration, focusing on easily digestible complex carbohydrates, and choosing lean proteins and electrolyte-rich foods, you can significantly support your body's acclimatization process. Conversely, avoiding heavy, fatty, and overly salty items will help minimize digestive stress and discomfort. Remember to eat small, frequent meals and listen to your body. With the right nutrition, you can enhance your energy levels, reduce symptoms, and make your high-altitude experience safer and more enjoyable.

For more detailed advice on what foods and drinks can help you acclimatize, consider reviewing resources like Follow Alice's high altitude nutrition guide.

Frequently Asked Questions

The single most important tip is to stay hydrated. High altitudes cause more rapid dehydration due to dry air and increased breathing. Drinking plenty of water, often with electrolytes, is crucial for preventing and easing altitude sickness symptoms.

Reduced oxygen at high altitude affects your metabolism and slows down your digestive system, which can make you feel full and suppress your appetite. Symptoms like headaches and nausea can also contribute to a decreased desire to eat.

Complex carbohydrates like oats, quinoa, and whole grains are generally preferred for sustained energy. Simple carbohydrates, such as those found in fruits or energy bars, can provide a quick boost, especially during physical activity.

You should avoid heavy, fatty meals, as they are harder to digest. However, healthy fats from nuts, seeds, and avocados in moderate amounts can be a valuable, calorie-dense energy source, especially if your appetite is low.

Ginger is known for its anti-nausea properties. Since nausea is a common symptom of altitude sickness, consuming ginger in tea, chews, or food can help settle your stomach.

While food is the primary focus, some supplements may aid acclimatization. Iron can be beneficial for oxygen transport, and antioxidants like Vitamin C can help combat oxidative stress. Consulting a doctor before starting any supplements is always recommended.

A good breakfast should be rich in complex carbohydrates and hydrating. Try a bowl of oatmeal with dried fruit and nuts, or whole grain toast with a lean protein like eggs. Avoid heavy, fatty options.