Travelers often look forward to airplane meals as part of the journey experience, but experts warn that some in-flight foods and drinks can ruin your trip. Before you dig in, check your meal and beverage options, and avoid these six categories to prevent swollen ankles, stomach pain, or even embarrassing gas in front of strangers.
1. Gas-Inducing Foods
Clinical nutritionist Dr. Marra Burroughs advises avoiding beans, lentils, and cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, and broccoli. “These foods can cause bloating, so it’s best to skip them while traveling,” she says.
2. Carbonated Drinks
Nutritionist Amber Attell warns that drinking fizzy drinks at high altitudes can worsen bloating. The low air pressure in planes already increases abdominal gas, and carbonated beverages can intensify the discomfort.
3. High-Sodium Foods
Burroughs notes that salty snacks, including salted nuts and chips, can cause fluid retention, leading to swelling in the legs and feet. Excess sodium worsens this effect during flights.
4. High-Sugar Snacks
While sweet treats may give a quick energy boost, overconsumption of sugary or high-carb snacks lacking nutrients can lead to energy crashes and increased fatigue. If you crave something sweet, pair it with protein or healthy fats for balance.
5. Alcohol and Coffee
Functional nutritionist Elizabeth Katzman advises against alcohol and coffee during flights as both can dehydrate you, cause bloating, and be harder to digest. Registered dietitian Fiorella DiCarlo adds that alcohol can lower oxygen levels, increase heart rate, and worsen jet lag, especially for people with heart conditions.
6. Tap Water
Plane tap water may come from onboard tanks with questionable sanitation. Hope Barkoukis, director of nutrition at Syracuse University, recommends avoiding in-flight tap water or ice cubes, even if they appear clean. Opt for sealed bottled water instead.
Healthy Alternatives for In-Flight Snacking
You don’t have to go hungry to avoid discomfort. Burroughs suggests nutrient-dense, protein-rich snacks like unsalted nuts (almonds, cashews, pistachios), Greek yogurt, jerky, nut butters, and hummus. Attell adds that fresh fruits, leafy greens, herbal teas, and simple whole-food snacks are excellent options to stay healthy and energized while flying.
