There’s something irresistibly exciting about the moment just before you board a plane — whether it’s for a whirlwind city break or a soul-nourishing long-haul getaway. But while you’re double-checking your boarding pass and snapping that pre-flight selfie, the pre-flight foods you ate just an hour ago could make all the difference in how you feel once you’re in the sky.
We caught up with Senior Travel Expert Jessie Chambers from Global Work and Travel, who shares an often-overlooked travel essential: choosing the right pre-flight foods. And yes, even seasoned travellers may be surprised by a few items on the ‘skip’ list.
“Flying impacts your digestion more than most people realise,” Jessie explains. “Cabin pressure causes gases in the body to expand, often resulting in bloating, discomfort, and that heavy, sluggish feeling mid-air.”
Pre-flight Foods to Avoid
1. Gas-Causing Veggies
We love a bowl of hearty lentils or a fresh broccoli salad — just not right before a flight. Cruciferous veg (like broccoli, cauliflower, and cabbage) and legumes (beans, lentils, chickpeas) are prone to fermentation in the gut.
“That natural gas production can quickly turn into discomfort in the air,” Jessie notes.
RELATED: Expert Take: Five Ways Air Travel Affects the Body
2. Salty Snacks
Tempting as crisps or airport-ready processed snacks may be, they can leave you bloated and parched.
“Cabin air is already dry. Salt-heavy foods just dehydrate you further and can lead to puffiness,” Jessie says.
Tip: Opt for unsalted nuts or a piece of fruit instead.
3. Fizzy Drinks & Sparkling Water
Bubbles might feel celebratory, but they’re also packed with gas.
“Carbonated drinks literally fill your stomach with air, which expands at altitude — not a fun feeling,” Jessie warns.
4. Chewing Gum
Often chewed to ease ear pressure, gum can sneakily introduce more air into your digestive system.
“It’s a surprisingly common bloating culprit,” Jessie says. Try sipping still water instead.
5. Alcohol
A pre-flight glass of bubbly might feel like a ritual, but it can leave you dehydrated and groggy.
“Even a single drink can affect your sleep quality and digestion in the air,” Jessie cautions. If you indulge, balance it with plenty of water.
SEE ALSO: Off-Season Travel – How to Evade Mass Tourism
6. High-FODMAP Fruits
Fruits like apples, pears, and stone fruits can be hard to digest for some, thanks to sugar alcohols and certain fibres.
“If you’re looking for a pre-flight foods fruit fix, opt for bananas or citrus — gentle, refreshing, and hydrating,” Jessie suggests.
7. Fried & Greasy Fare
A bacon roll or airport burger may satisfy cravings, but they can weigh heavily on your stomach.
“Fatty foods digest slowly, which can cause discomfort at altitude,” Jessie explains.
So, what’s the ideal pre-flight bite?
Think light, hydrating, and nourishing. Jessie’s go-to picks include:
- Grilled chicken with roasted veg and quinoa
- A fresh salad with lean protein and wholegrain bread
- A banana for a touch of natural sweetness
And her golden rule?
“Hydrate well with still water and move around when possible during the flight. Comfort is key — and it starts before you even board.”
Because beauty and comfort start from within — even at 30,000 feet.
About the Author
- Esther Lackie
- Aesthetics enthusiast, in love with running; marketing and PR pro during the day, an amateur chef and wine taster behind closed doors.
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