Feb 28, 2025
If you’ve ever stepped off a flight feeling uncomfortably bloated, you’re not alone. Bloating is a common issue during air travel, especially for people with digestive conditions like SIBO (Small Intestinal Bacterial Overgrowth) or IBS. A mix of dry cabin air, prolonged sitting, unfamiliar foods, and changes in air pressure creates the perfect storm for GI discomfort.
Why Flying Can Trigger Digestive Issues
Understanding why your digestive system reacts poorly to flying is the first step toward feeling better in the air. Here are the main culprits:
Dry, Recycled Air & Cabin Pressure: The low humidity in airplane cabins can quickly lead to dehydration, which in turn slows digestion and causes bloating. Plus, changes in air pressure can expand gases in your stomach and intestines, making things feel even worse.
Unfamiliar, Processed Foods: Airplane meals often contain excess salt, preservatives, and ingredients that feed gut bacteria—leading to fermentation, gas, and bloating.
Long Periods of Sitting: Staying seated for hours compresses your abdomen and slows digestion, giving gas a chance to build up.
Stress: Travel-related stress can spike cortisol levels, which may disrupt digestion and trigger bloating or discomfort.
While some flight factors are outside your control, there are several simple strategies you can use to minimize discomfort.
Tips to Prevent Bloating While Flying
1. Stay Hydrated
Drink plenty of water before and during your flight. Dehydration slows digestion and contributes to bloating. Try to avoid alcohol and caffeine, as both can worsen dehydration.
2. Eat Slowly and Mindfully
Chewing slowly helps reduce the amount of air you swallow with your food. Multitasking while eating—like watching a movie or typing—can also lead to gulping air, which builds up in your digestive tract.
3. Choose Low-Fermentation Foods
If you’re managing a condition like SIBO, stick to foods that are easy to digest and low in fermentation potential. These foods minimize gas production and bacterial overgrowth in the gut. Consider bringing your own SIBO-friendly snacks or meals to avoid relying on in-flight food.
4. Use Elemental Diet Shakes
If you're concerned about triggering a flare-up mid-flight, consider replacing meals with an elemental diet shake. These are easily absorbed by the body and don’t require the same digestive effort as whole foods, making them ideal for short-term use while traveling.
5. Get Up and Move Around
Stand, stretch, and walk the aisle periodically. Movement improves circulation and stimulates digestion, helping to relieve any built-up pressure.
Traveling with Digestive Conditions Doesn’t Have to Be Miserable
Traveling with GI issues can be a challenge, but with a bit of planning, it’s possible to enjoy your flight without the bloating and discomfort. Understand your triggers, pack wisely, and stay mindful of your body’s needs while in the air. Your gut will thank you when you land.