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Nutritionists' Picks for the Best and Worst Foods to Eat on a Plane

The meals we consume may improve or ruin our flight experience.

When we think about travel preparation, we frequently consider what we'll pack, how we'll occupy ourselves on the aircraft, and, of course, what we'll do on vacation. What is one thing we don't consider? What we'll be eating on the aircraft. But we should, because the items we consume may make or ruin our flight experience.

Two years into the epidemic, many of us are now at ease with flying again, and the progressively warmer weather and spring blooms have us daydreaming about our next vacation.

When you combine that with being on an aircraft, you're almost guaranteed to have stomach problems. "Changes in air pressure on flights can add to gas accumulation in the GI tract, which is why your tummy may feel unusually bloated in the air.". "The more gas that enters the stomach and intestines, the puffier we may feel." "A combination of changed morning habits, fewer frequent meals, and new foods might disrupt regularity and induce sluggishness."

Before you accept bloating as an unavoidable side effect of travel, consider this: what you eat and drink and what you avoid might make flying a lot more comfortable. Here are the greatest and worst meals and drinks to eat on a plane.

Refraining from eating meals entirely on a plane may make your stomach feel a bit better. However, if you want to fly for more than a few hours, this is not a viable option. So, what should you eat and drink when flying?

A high-protein smoothie

This one may be difficult to get past airport security, but if you can find any eateries or cafés in the terminal that serve smoothies and healthy ones, not sugary ones! you'll have a terrific flight snack. "When you drink an easy-to-digest protein smoothie, the gut is responsible for less 'breakdown,' which makes digestion simpler."

Fruit is a simple, inexpensive item that you can carry with you and munch on while flying without getting bloated. "Oranges, bananas, and other fruits may be a fantastic source of immunity (vitamin C) as well as minerals (potassium, magnesium) that can help with digestion and inflammation reduction."

This may be the most mundane recommendation, but it is also one of the most crucial. "Because of the low humidity levels in the aircraft, air travel tends to dehydrate us, so it's crucial to keep up your water intake in-flight.". "Bring a large water bottle to the airport and fill it before boarding." You get extra points if you request two glasses of water every time the flight attendants come by with the beverage cart."

"Lean proteins such as hard-boiled eggs, grilled chicken, seafood, paneer, or plain Greek yogurt are excellent choices because protein is the most satiating of the macronutrients.". "In fact, some studies indicate that high-protein snacks improve appetite control and increase fullness even more than high-fat snacks." Protein-rich meals or snacks can keep you fuller for longer than a package of chips or salted peanuts."

Sodium may cause bloating, and most foods at the airport and on the plane are high in it. Assemble a few low-maintenance, low-sodium snacks before you go to the airport. Think yogurt with walnuts, string cheese with cucumber or carrot sticks, or a handmade whole wheat wrap loaded with grilled chicken, vegetables, and a low-sugar BBQ sauce.

What you should not do on a plane — Anything containing carbonation

Sorry, but you should forego the mid-flight beverage. "Avoid anything containing carbonation." "While travelers enjoy ginger ale, fizzy beverages add more gas into the digestive tract." Because flying causes bloating, it's best to avoid anything effervescent and instead opt for something flat and hydrating, like plain old Pure water"

You may believe you're making a good choice by eating fiber-rich vegetables on board, but you'll probably want to wait until you get off the plane to consume them. You'll want to avoid high fiber meals like kale salad or broccoli since they take longer to move through the GI system and may allow for carb fermentation from bacteria in the small intestine.

Beans and cruciferous vegetables, such as broccoli, can also cause a negative response in the intestines. Highly fermentable foods like beans and cruciferous vegetables, although really excellent for us, are not great aircraft fare. "These meals include short-chain carbs, which might cause gas and bloating in people who are sensitive to them."

There is just no scarcity of fast food options at airport terminals, but mind it when we suggest you're better off just saying no. "Skip fatty meals like chicken fingers or fries since big levels of fat require high amounts of enzymes and bile to be created, and these processes are less effective when the gut pressure is high." We're all for indulging on vacation, but you might want to save your joyful "I'm on vacation" Champagne for once you've arrived. "Because these beverages have medicinal effects, they may add to nausea when flying."

Also, READ | Can you identify what the expert says is the "only Ayurvedic supplement you need" to stay healthy?

As it turns out, the items recommended by flight attendants are the ones you should avoid. "Salty packaged foods like crisps, salted almonds, and fried foods, due to their high sodium content, might lead to dehydration."

Air travel is notorious for being taxing on the stomach. But, with a few adjustments, you'll arrive at your destination bloat-free and ready to enjoy your vacation to the fullest. Here's a flight song for you in case:

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