Some passengers may choose to eat something at home before boarding a plane because their flight might be a short-haul one without meal service or where food and drinks on board are for purchase. Those flying on long-haul flights might opt to have a hearty meal beforehand to sustain their energy levels throughout the day. In light of this, nutritionists advise that careful consideration should be given to what to eat before flying as some foods and drinks are best avoided.
According to a report by the Huffington Post, nutritionist Tracy Lockwood Beckerman from New York City emphasizes the importance of taking into account one’s overall health, including dietary considerations, when preparing for a flight.
Beckerman points out that during a flight, the immune system is challenged, the digestive system is disrupted, and hydration is affected. “This is why consuming foods before a flight that can boost the immune system, maintain hydration, and are easy to digest is crucial.”
Here are some foods and beverages that Beckerman and other nutrition experts recommend avoiding before flying:
Beckerman warns against consuming high-sodium foods on the day of or before flying as the low humidity and dry air in the cabin can lead to dehydration easily. She suggests opting for low-sodium snacks and consuming fresh foods to prevent headaches, constipation, and fatigue caused by dehydration.
Vanessa Rissetto, a nutritionist from New Jersey, notes that high-sodium foods exacerbate dehydration issues. She advises maintaining hydration by consuming electrolyte tablets, coconut water, or natural foods like vegetables, fruits, or lean protein to stay in optimal condition.
Jonathan Valdez, spokesperson for the New York State Academy of Nutrition and Dietetics, mentions that certain foods such as onions, asparagus, legumes, cruciferous vegetables like broccoli, cauliflower, and kale can cause bloating and stomach discomfort due to a lack of enzymes in the body needed to digest certain carbohydrates found in these foods.
Valdez adds that the expansion of gas in the gastrointestinal tract during the flight process can lead to uncomfortable bloating and gas.
It is worth noting that legumes are prone to causing gas, and cruciferous vegetables often take longer to digest, potentially leading to bloating and gas. Hence, during the flight, it’s best to stick to vegetables like spinach or zucchini.
Beckerman cautions against consuming carbonated beverages like soda, soft drinks, or kombucha before flying due to the changes in cabin pressure. These drinks can exacerbate bloating and gas, resulting in excess air and bubbles in the digestive system.
Valdez explains that carbonated beverages can cause bloating in the gastrointestinal tract, further discomforting those who are already experiencing bloating.
However, Valdez notes that carbonated beverages might be helpful if one is feeling nauseous due to turbulence. The pros and cons need to be weighed in this situation.
Valdez also points out that alcohol can lead to dehydration, and due to the lower oxygen levels in the cabin, its effects on the body differ from on the ground. Hence, alcohol consumption can make one more susceptible to getting drunk and urinating frequently.
Coffee, Valdez mentions, can contribute to dehydration in the already dry cabin environment. Its diuretic effect can lead to more frequent trips to the restroom.
Aside from the dehydrating effects, the caffeine in coffee can help keep you awake during the flight, a period that is often conducive to catching up on rest. However, frequent restroom trips may disrupt your sleep during the journey.
If you have a sensitive stomach, it’s advisable to avoid foods that may disrupt digestion, such as highly processed snacks like candies that contain ingredients that could disturb the digestive system.
Rissetto suggests that if you feel nervous or have digestive discomfort while flying, staying away from highly processed foods is crucial. Opt for a slice of toast with avocado to satiate hunger or a small piece of fruit to stave off hunger without causing discomfort.
To reduce the risk of physical discomfort, it’s best to keep your in-flight meals simple. Valdez highlights, “An ideal diet is balanced with water and hydrating fruits, containing adequate complex carbohydrates and lean protein, while being low in added sugars and sodium.”
If you haven’t eaten before boarding the plane and are considering dining at the airport, avoid certain foods and drinks like sushi or raw seafood. It’s not about the costliness of these items but the potential risk of bacterial contamination that could lead to illness post-consumption.
Experts advise against consuming these 5 types of food and beverages at the airport to learn more about these recommendations.