What do I eat when I am flying?!

Beginning the trip with about a 7-hour flight to Costa Rica. There is only so much you can pack food-wise on a flight ahead of time. Not feeling well digestively may be an issue with many travelers as they are traveling. Figuring out what to eat, how much, and healthier options at airports can be a challenge. Let’s talk about some food options to have at the airport and on the plane so when you land you feel your best!

Typically, I hear people complain about feeling bloated while on the plane. The low air pressure of the airplane can actually cause gas which leads to bloating. I know I feel bloated, constipated, and puffy when I fly. It was challenging for me to find foods that I felt good from when flying at first, but I finally did!

Foods to avoid before and during a flight:

• Dairy- Avoiding larger amounts of dairy can help reduce any abdominal discomfort while on the plane.
• High sugar- candy and foods that are high in processed sugars can cause discomfort, especially foods containing high fructose corn syrup. It also does not keep you energized for longer periods of time and doesn’t keep you full.
• Greasy foods- this would include fried foods, so French fries and fried chicken may be the more popular fried foods found at airports. Greasy foods can also include high fat meat like a hamburger or high fat dairy like large amounts of cheese (grilled cheese, mozzarella sticks). These foods are high in calories and fats that can make you feel even more bloating and lethargic.
• High roughage (cruciferous veg)- Another not so commonly understood source of bloating is from high amounts of cruciferous vegetables, especially raw, so cabbage, kale, broccoli. Those vegetables in moderation before a flight or during and preferably cooked creates less gas in the intestines. A salad with a lot of raw kale, cabbage, or broccoli could cause more bloating.
• Excessive salt- Another mineral that can leave you feeling unwanted bloat is excessive salt. When buying any pre-packaged options aim for the ones with lower sodium levels. To put it in perspective, you need around 2,300 mg of sodium daily, so if you are buying a sandwich that is 1500mg and chips that are 400mg, you are already close to your daily intake. Salt attracts water!

Foods to focus on before and during a flight:

• Fiber- Although we do not want excessive roughage, it is important to consume enough fiber before, after, and during the plane ride. Fiber helps aid in digestion, feeds the good bacteria in our gut, and promotes consistent bowel movements. Bonus! Fiber will also help keep you fuller longer. Aim for about 3-5 grams of fiber per serving in packaged food. Naturally fiber is in whole grains, nuts, seeds, fruit, vegetables, and beans. If you are looking for a granola bar or packaged snack at the airport grabbing one that has at least 3-5 grams of fiber AND less than 6 grams of sugar is ideal. Some people tend to feel constipated after traveling and fiber as well as adequate water can help with that.
• Water, water, water! It is always a top priority when traveling on an airplane because this type of travel can dehydrate you. Aim for half of your body weight in ounces of water a day, when you are traveling that could be around 32 oz. or so.
• Protein and Healthy fat- Another hurtle can be not feeling full enough. Foods that are high in fiber, fat, and protein help keep you full for longer. So, think of your healthy fat, protein, and fiber sources when picking out a meal for yourself.

Here is an example of what I ate at the airport on the way to Costa Rica:

• Salad with chicken, avocado, cheese (small amount), mixed greens, tomatoes and hippeas (a crunchy snack with 3g of fiber per serving)

This meal had protein (chicken), fiber (vegetables, hippeas), and healthy fats (avocado, olive oil in dressing). It kept me full but not bloated!

Another option:

• Sandwich with turkey, lettuce, tomato on whole wheat bread (check out the sodium and choose the lower option) and celery, apples, or carrot sticks.

Lighter options for shorter flights:

• bag of almonds or sunflower seeds, low sugar yogurt, and popcorn
• RX bar, hard-boiled egg, apple