Experts Say These Are the Worst Foods to Eat Before Flying
Dietitians offer guidance to stay hydrated, avoid bloating, and minimize discomfort on long flights.
Health experts say preflight meals can set the tone for comfort in the air. In the cabin’s dry air, hydration and digestion are stressed, and immune defenses can dip. Tracy Lockwood Beckerman, a New York-based registered dietitian, advises travelers to choose foods that support hydration, are easy to digest and help the body stay resilient during travel.
High-sodium meals are discouraged because dehydration is common in flight. Beckerman suggests limiting salt and opting for fresh foods, while Vanessa Rissetto, a New Jersey-based registered dietitian and co-founder of Culina Health, notes that highly processed or salty items can worsen water retention; she recommends staying hydrated and considering electrolyte tabs or coconut water, along with vegetables, fruit, and lean protein.
Carbonated beverages can worsen gas and bloating due to cabin pressure changes. Beckerman cautions against seltzers, sodas or kombucha before flying to keep extra air and bubbles out of the digestive system, while Jonathan Valdez, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics, notes that carbonated drinks can expand inside the GI tract and contribute to bloating; he adds there may be a trade-off if nausea from motion sickness is a concern.
Alcohol is another consideration. Valdez points out that dehydration and a different physiological response to cabin conditions can make intoxication happen faster, with more frequent urination. In addition to personal health, minimizing alcohol can support a safer aircraft environment, echoing concerns raised by flight attendants’ groups about alcohol-related incidents.
Gassy foods such as onions, asparagus, beans, cabbage, cauliflower and Brussels sprouts can contribute to intestinal gas and bloating because they contain fermentable carbohydrates (FODMAPs) that are not well digested by many people. Altitude-related gas expansion can amplify this effect, so travelers may opt for easier-to-digest vegetables like spinach or zucchini on flight days.
Coffee can dehydrate in a dry cabin and has a mild diuretic effect that may lead to more trips to the bathroom. Caffeine can also keep some travelers awake, which complicates attempts to rest during long flights.
Over-processed snacks pose another risk for sensitive stomachs. Highly processed items often contain ingredients that can unsettled digestion, so many travelers may be best off avoiding them before a flight. Dietitians suggest simpler options such as toast with avocado for fullness or a small piece of fruit to feel satiated without upsetting the stomach.
A balanced preflight meal is often recommended: it should include hydrating foods and water, plus moderate amounts of complex carbohydrates and lean protein, while being low in added sugars and sodium. Valdez highlights that a meal delivering water, hydration-friendly fruit, and a mix of complex carbs and lean protein can help travelers feel fuller without overstressing digestion.
To summarize, health professionals emphasize planning preflight eating with hydration in mind and avoiding heavy salt, carbonation, alcohol, and certain gas-producing foods. A simple, well-balanced approach—hydration-focused, with fresh produce and lean protein—can help travelers arrive at their destination more comfortable and ready to fly.