We all know that drowsy, disoriented feeling after arriving in a new time zone. But research shows that our guts feel it, too.
Known as aeroplane bloat or ‘jet belly’, this common phenomenon causes stomach bloating and discomfort during and after flights – especially long-haul journeys. It’s more than just a nuisance in the air; the effects can linger into the first days of your trip, putting a damper on your holiday.
Here, Dr Donald Grant, GP and Senior Clinical Advisor at leading online pharmacy and doctor service, The Independent Pharmacy, shares expert advice on how to prevent and manage aeroplane bloat.
He says, “With summer officially underway, many people will be planning or preparing to go on holiday. On long-haul flights, it’s important to be aware of ‘aeroplane bloat’, categorised as a build-up of gas in the intestines and stomach, caused by a combination of factors.
“Luckily, with the right approach, such as remaining hydrated and choosing foods carefully, people can enjoy their flights without the risk of bloating or discomfort.”
What is aeroplane bloat?
According to experts, it’s common for our tummies to bloat while in the air. This is mainly caused by water retention, gas, and inflammation in the gut.
Dr Donald Grant says, “At 30,000 feet, plane pressure drops dramatically, causing the gas in our guts to expand. In turn, this causes bloating and discomfort, which can lead to aeroplane bloat. It’s kind of like how crisp packets expand while in the air – the same effect is happening to our guts!
“Sitting in the same place for hours during a long-haul flight doesn’t help either. This fixed position can slow down digestion and increase gas buildup, further adding to the discomfort and bloating.
“Depending on an individual’s food tolerances, other things like purchasing and eating food on a plane could also increase the bloating effect, especially if the foods are high in salt content.”
4 tips to avoid aeroplane bloat
1. Stay hydrated
Hydration is important for healthy digestion, and experts say it’s especially key when flying.
Dr Donald Grant says, “When we’re dehydrated, digestion slows down and the risk of bloating increases. As a result, drinking substantial amounts of water can make a huge difference when it comes to preventing aeroplane bloating.
“I also advise against fizzy drinks because these can increase gas buildup. Generally speaking, adults should be aiming for 2-2.5 litres of fluid each day, but prioritising still water in particular before a flight is key.”
Limiting alcohol and caffeine consumption can be helpful, too, because these can dehydrate us and affect sleep quality.
2. Avoid heavy meals
We know from research that certain foods and drinks can exacerbate bloating, while others may relieve symptoms. Everyone’s body reacts to foods differently, so first and foremost, it’s helpful to understand which foods bloat yours. Wheat, dairy, and cruciferous vegetables are common culprits, for example.
Equally, the NHS advises avoiding heavy meals, both on the day of travel and during the flight, and eating smaller, more frequent meals.
Dr Donald Grant says, “Aside from drinking water, what we eat also plays a massive role in the risk of experiencing aeroplane bloat.
“It’s best to stay away from salty foods and anything else that’s more difficult for the body to digest. For example, beans, cabbage, dairy products, as well as high-sugar, high-fat, processed foods. Instead, lighter foods such as rice and lean proteins like chicken and fish are generally better options as they’re easier to digest and manage.”
Chewing with your mouth closed and avoiding chewing gum can also help prevent extra air and gas from entering your digestive tract.
3. Try to move around every hour
Travelling tends to involve a lot of sitting down, which research shows can slow digestion and increase bloating risk. For this reason, getting up and moving around during a flight, even just to the toilet, can reduce gas buildup.
Dr Donald Grant says, “While it can be tricky to incorporate movement into your flight, a walk to the toilet and back every hour or two can reduce the risk of aeroplane bloat. By moving, we’re aiding our digestive system, allowing it to work more efficiently. This actively reduces the risk of bloating.”
4. Consider taking probiotics or over-the-counter medication
There’s evidence that probiotics can reduce bloating and stomach discomfort, either as a supplement or through natural sources like yoghurt, kimchi, and kombucha. Probiotics are the ‘good’ bacteria that we rely on to maintain a healthy gut.
Dr Donald Grant says, “For people with a long history of gut health issues, probiotics or other over-the-counter treatments can be incredibly effective at targeting and reducing bloating or discomfort.
“For example, medications such as FyboCalm Wind & Bloating Relief are available without a prescription, providing relief of bloating, wind and abdominal pain in as little as two hours.”
For further reading, head over to our health news section.
Do you have any other tips for managing aeroplane bloat that you’d like to share? We’d be interested to hear from you in the comments below.
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