As millions prepare to jet off this summer, travel expert Jessie Chambers issued a warning about what you eat and drink before and during flights – saying it could be the real reason you arrive tired, bloated or even feeling ill.
While most holidaymakers stress about long queues or lost luggage, few realise that the biggest risk to a comfortable flight might be their pre-boarding meal.
“Flying affects your body in ways most people don’t expect,” says Jessie. “From reduced oxygen levels to dry cabin air and pressurised conditions, the foods and drinks you choose before or during a flight can massively impact how you feel – both in the air and once you land.”
Below, Jessie shares the 10 things to avoid before or during your flight – and why they could be ruining your trip without you realising:
The 10 Worst Things to Eat or Drink When Flying
Salty Snacks & Ready Meals
Cabin pressure affects how your body processes salt, leading to bloating, puffiness and dehydration – especially on long-haul flights.
Fizzy Drinks (Including Prosecco)
Carbonated drinks expand inside the body due to cabin pressure – often causing trapped wind and discomfort mid-air.
Cruciferous Veg like Broccoli or Cabbage
These ferment in the gut and cause gas build-up, which feels even worse when confined to a small seat at 35,000ft.
Sugar-Free Sweets or Gum
Often sweetened with sorbitol or xylitol – which can have a laxative effect when digestion slows in the air.
Alcohol
Just one drink can feel like two in-flight. Combined with dehydration and low oxygen, alcohol can increase fatigue, anxiety and jet lag.
Greasy or Fatty Foods
Your digestion slows in the sky, meaning a heavy meal can sit in your stomach for hours and cause nausea.
Excess Caffeine
Caffeine is dehydrating and can increase anxiety and restlessness – especially during turbulence or delays.
Garlic & Onions
Not just bad breath – they can irritate your stomach and contribute to bloating during the flight.
Dairy (Especially Ice Cream or Milk-Based Drinks)
Some people become more lactose-sensitive at altitude, which can cause stomach issues or cramps mid-flight.
Raw Veg & High-Fibre Salads
Sounds healthy, but high fibre content can expand in your gut – leaving you bloated and uncomfortable in your seat.
Did You Know?
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- The cabin air on planes is drier than the Sahara Desert
- Oxygen levels are lower in-flight, meaning your brain function and digestion slow down
- Alcohol, salt and sugar hit harder at altitude
- Bloating and gas are common due to trapped air expanding inside the body
Jessie adds:
“Whether you’re backpacking across Asia or heading to Ibiza for a quick getaway, a few simple swaps – like drinking more water, skipping the prosecco, and eating a light, low-salt meal before boarding – can make a huge difference to how you feel when you land.”
