During air travel, deciding what to eat on the plane is a continually discussed hot topic. The effects of high-altitude flight on the human body can lead to issues like bloating, dehydration, dry skin, and fatigue. However, experts point out that following some simple nutritional principles can help alleviate these symptoms.
When on a plane at high altitudes, the humidity, air pressure, and oxygen levels in the cabin can vary, affecting the comfort of passengers. The dry air inside the cabin is a major cause of dehydration in the body.
Experts suggest that some common dietary mistakes made by travelers can exacerbate dehydration issues. Many people intentionally avoid drinking water during their journey to reduce the frequency of restroom visits.
Health experts recommend maintaining adequate hydration before, during, and after the flight. It’s best to bring your water bottle to sip on water regularly, instead of relying on beverages provided onboard.
Lindsay Baker, Director of the Gatorade Sports Science Institute, highlighted in an interview with “Eating Well”, “When you feel thirsty, your body is already dehydrated. It’s best to plan ahead to ensure your body is adequately hydrated before departure. This can prevent the need for excessive water intake later to ‘rehydrate’.”
She added, “The body needs electrolytes to retain the water consumed.”
Foods like bananas, spinach, avocado naturally contain electrolytes, and there are also electrolyte powders and effervescent tablets available in the market.
Furthermore, choosing high-salt, high-fat, or heavy meals, as well as consuming excessive caffeine and alcohol, can lead to bloating, constipation, dehydration, and electrolyte imbalance. Carbonated drinks (such as soda, sparkling water, and beer) can introduce gas into the stomach, exacerbating bloating sensation.
Stephanie Smith, a nutritionist specializing in women’s health at Agora Health, suggested in an interview with “CNT Traveler”, “If you do want to drink alcohol, consider opting for a ‘Bloody Mary’ as tomato juice is rich in antioxidants and a good source of electrolytes.”
The lower cabin pressure can cause gas to expand in the digestive tract, leading to bloating. To mitigate this effect, experts recommend avoiding gas-producing foods such as beans, lentils, broccoli, cabbage, onions, and Brussels sprouts.
Choosing smaller, lighter meals during eating is advisable as larger, greasier foods can slow down digestion, prolonging the time food stays in the stomach.
Additionally, it’s recommended to avoid overly sweet or salty foods. High-sodium foods can increase thirst and may cause temporary bloating during the flight.
Marra Burroughs, Clinical Nutritionist and Registered Dietician, told “Travel + Leisure”, “I advise people to avoid snacks that are solely made of simple carbohydrates or added sugars, lacking other macronutrients to balance.”
Burroughs added, “Traveling itself can be draining, and if you eat unbalanced nutrition and excessively high-carb snacks, blood sugar levels may initially rise and then drop, leading to a sudden loss of energy, exacerbating fatigue, and affecting the travel experience. If you opt for sugary snacks, I recommend combining them with fats and proteins to maintain nutritional balance.”
It’s also best to avoid highly processed snacks sold at airports and opt for protein-rich foods such as unsalted nuts, Greek yogurt, cheese sticks, and hard-boiled eggs.
Nutrient-rich and hydrating foods like watermelon, grapes, cucumbers, and celery can also help travelers stay hydrated.
Experts remind that flying on an empty stomach is not advisable, as low blood sugar levels can result in symptoms like fatigue, irritability, and dizziness during the journey. It’s recommended to have a balanced meal a few hours before takeoff.
（This article is based on a report by Fox News）