You may have decided to eat well, avoid unhealthy foods, get enough sleep, and be physically active for the summer holidays.
After all, we all want to feel our best while rocking our bathing suits around the pool.
As a result, it can be very frustrating when you get off the plane, and when you get off the plane in sunny weather, you may find yourself feeling bloated, uncomfortable, and full of gas.
But why do we get stomach upsets so often on flights?
And what should you eat and what should you avoid in the air without completely starving yourself? These experts reveal all…
Why does my stomach swell when I fly
Laura Brown, Ph.D., senior lecturer in nutrition, food and health sciences at Teeside University, said she got on the plane because her body was doing everything it could to try to equalize the air pressure inside it caused by changes in air pressure inside the plane. Later bloating is a common travel side effect. .
Alex Glover, senior nutritionist at Holland & Barrett, compares this to ringing in the ears on an airplane, saying, “The same thing is happening in our digestive system.” increase.
“In addition to these changes in barometric pressure, certain foods eaten on board can also exacerbate the effects of additional gas produced in the body,” Dr. Brown said.
“Normally, food consumed onboard is either frozen or processed.
“They contain a variety of ingredients, including additives and acidic substances that can cause indigestion and increase bloating and gas.”
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Alex further adds: “In-flight meals are ultra-processed and often low in nutritional value.
“They tend to be low in fiber and high in sugar, salt and preservatives, which can cause indigestion in some.”
Eat differently than you would at home
Maintaining gut and general health generally requires increased fiber content and a healthy, balanced, mostly plant-based intake daily, Dr. Brown says. .
However, to minimize bloating and discomfort, practice the following recommendations 24 hours before and during your flight.
Alex says the most important thing to do when flying is to increase your water intake.
Dehydration is a major trigger for constipation and can make bloating even worse.
Foods to avoid on board
Dr. Brown explains that high FODMAP foods can cause problems on board, so you should consider avoiding them. “High FODMAP foods basically mean sugars that are poorly absorbed in the small intestine.”
Many of these foods are usually healthy, but they should be avoided 24 hours before and during the flight to “reduce the load of intestinal gas available for expansion,” she says.
“These include beans and chickpeas, Brussels sprouts, cauliflower, cashews, onions, garlic, high-fiber cereal bars, high-lactose dairy products, and products containing inulin fiber and sugar alcohols such as mannitol.” Check out the two labels.
If bloating is a problem, wheat, rye, onions, legumes (such as peanuts and chickpeas), lactose (found in soft cheeses, yogurt, and milk), fructose (found in high fructose corn syrup, honey, etc.) Try to avoid fruits such as apples and pears) and artificial sweeteners.
Dr. Brown says fiber can cause indigestion, so it’s best to keep your intake low.
In addition, asparagus, broccoli and cabbage should not be overlooked.
Sugarless gum can also cause problems. “Sugarless gums typically contain sorbitol, a sugar alcohol known to cause bloating and other gastrointestinal problems.
“This also applies to foods and beverages with other artificial sweeteners.
“So, check labels for artificial ingredients and try to minimize your intake of these products.”
food to eat on board
When you expel bloating or gas-producing foods, it can seem like the range of foods you can eat is pretty limited.
However, there are still many delicious fish on board.
Dr. Brown says try to minimize symptoms and enjoy a low-FODMAP diet. “Examples of low-FODMAP foods include meat, poultry, fish, eggs, lactose-free dairy products, hard cheeses, mozzarella, nuts and seeds, and wheat-free grains such as oats and quinoa.” and flour, unripe bananas, berries, oranges, kiwis, papaya, certain fruits such as melons, and vegetables such as kale, cucumbers, and sweet potatoes. “
nutritionist Sophie Trotman It’s best to choose a light, nutritionally balanced diet that’s easy on your digestive system, includes lean protein, healthy fats, and fiber. “If the airport has healthy options, eat before your flight or try to bring that healthy food on board.” If it’s a long haul, it’s a flight. “
think about snacks
If you have time, Sophie recommends stuffing sliced veggies like carrots, cucumbers and peppers and pairing them with prepackaged hummus. “Or combine whole grain crackers with prepackaged cheese for a nutritious and satisfying snack.”
Once you land, Dr. Brown recommends eating a healthy intake of fiber-rich foods. “This will help you get back into a regular gastrointestinal routine that expels excess gas that has built up during the flight.”
Stay hydrated on board
“Drinking plenty of water during your flight is important for overall health and circulation, and can directly improve your digestive system,” says Dr. Brown.
“Drinking enough water to go to the bathroom regularly will help you move and naturally filter out the excess sodium your bloated body may retain after a flight. “
About 8 ounces of water is lost per flight hour, she says, so “it’s recommended to drink about 0.25 liters of water for every hour of flight.”
control your drinking
It’s tempting to take it easy on the plane, but Dr. Brown says the air is very dry, and the fact that alcohol is a diuretic can make you dehydrate faster.
“Therefore, it is recommended that you avoid alcohol completely during your flight, or at least make sure you drink water with every alcoholic drink.”
Alex adds, “Alcohol can irritate the stomach and cause diarrhea. It can also affect blood sugar levels and cause cravings for sweet, starchy, fatty, and salty foods after drinking.” I will.”
If you drink alcohol, avoid carbonated alcohol such as prosecco, champagne, and fizzy mixers as they can cause further bloating.
Resolve constipation after flight
Struggling to “go”? A poorly functioning digestive system that makes you feel heavy and dizzy is troublesome.
Sophie says constipation after a flight is very common. “This is due to changes in diet, habits and activity levels during the trip.
“Additionally, environmental changes can be a bit disorienting, almost stressful, and can interfere with regular bowel movements.”
Stay hydrated and eat fibrous whole foods like dates, bananas and oats at the holiday buffet to help keep you moving.
“Move more and go to the bathroom slowly.
“It is normal to experience some bloating after a flight and should usually go away within a couple of days.
“If you have ongoing bloating or other digestive issues, we recommend talking to your health care provider.”
