Feeling gross on a plane is a normal thing. Many of us feel stressed or anxious when traveling, and that is often accompanied by greasy hair, tired and thirsty skin, and, of course, the post-flight bloat. Bloating, according to the NHS website, “is where your tummy feels full and uncomfortable,” and typically includes symptoms of “pain or discomfort,” “rumbling noises,” a larger-sized tummy, and potentially some flatulence. It’s embarrassing, it’s painful—it’s no fun.
But why does bloating get worse on a plane? Is there any science behind it, or is it just related to stress? Is there anything we can do to stop it? Ahead, we chatted with Dr Jo Woodhurst, head of nutrition at Ancient + Brave, about the condition and her top tips for handling the bloat.
Man walking in the aisle of a planeGetty Images
Do I bloat more on a plane? Why does this happen?
“Yes, absolutely people can feel more bloated on a plane,” Jo tells us. “There are two main causes of bloating on a plane: bloating due to gases or inflammation in the gut and bloating due to water retention.” The first cause is largely due to air pressure as the plane begins its ascent. “When you’re traveling at 40,000 feet, the air pressure in the plane is much lower than your body is used to at ground level,” Jo explains. “As the air pressure falls, the gas expands (demonstrated beautifully when you look at a packet of nuts during a flight), and this happens also in the gut, which can make you feel really uncomfortable.”
The second is more of a “whole-body effect,” and less directly relevant to flying as it can happen just as often on the ground as in the air. “Bloating due to water retention is caused by the circulation in the blood and the body’s ability to eliminate and excrete water,” Jo tells us.
What food and drink should you avoid to stop bloating on planes?
There are certain foods and drinks that can exacerbate bloating, and some that may help relieve symptoms. “Everyone’s body reacts differently to different foods, so first and foremost it’s best to understand which foods personally make you bloat, such as wheat, dairy, or cruciferous vegetables for example, and avoid those for the flight,” Jo explains.
“Avoiding high-fiber foods such as beans, pulses, and spices is a good idea before you fly as some people find them difficult to break down in the gut and cause bloating, however once safely in your destination you’ll want to get plenty of fiber to avoid any travel constipation,” she expands. “Artificial sweeteners and fizzy drinks are also classically bloating for many people so avoid these where possible. Avoiding chewing gum will also go some way in reducing bloat, which mainly happens in this case when swallowing air.”
