✈️ The 8 Worst Foods to Eat Before a Flight (AndWhat to Pack Instead)

Airports are filled with temptation—fast food, salty snacks, sugary drinks—but what you eat before takeoff can affect everything from your digestion to your energy levels in the air.

Flying already puts your body under stress: dehydration, cabin pressure, and long periods of sitting can make you feel sluggish, bloated, or just plain uncomfortable. Eating the wrong foods? That only makes it worse.

Here’s what to avoid—and what to pack instead.

🚫 The 8 Worst Foods to Eat Before a Flight:

1. Greasy Fast Food

Think burgers, fries, fried chicken.

• Why to skip it: High-fat foods slow digestion, increase bloating, and make you feel sluggish mid-flight.

2. Salty Snacks

Pretzels, chips, airport popcorn.

• Why to skip it: Salt contributes to water retention and worsens in-flight dehydration.

3. Carbonated Beverages

Soda, sparkling water, energy drinks.

• Why to skip it: Cabin pressure causes gas to expand—carbonation = extra bloat and discomfort.

4. Alcohol

Wine, cocktails, or that pre-flight beer.

• Why to skip it: Alcohol accelerates dehydration, disrupts sleep, and can mess with your energy and mood.

5. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts.

• Why to skip it: While healthy, these veggies are notorious for causing gas, combine that with altitude, and you're in for a bloated ride.

6. Chewing Gum or Candy

• Why to skip it: While chewing gum can help with ear pressure changes during takeoff and landing, sugar-free versions often contain artificial sweeteners like sorbitol or xylitol, which may cause gas and bloating. Plus, all that chewing can make you swallow extra air—leading to even more discomfort mid-flight.
  
  • Tip: If you're prone to ear popping, try sipping water or yawning instead.

7. Spicy Foods

Spice sauces, hot wings, anything with kick.

• What to skip it: These spike your blood sugar and leave you feeling tired or cranky mid-flight.

✅ What to Eat or Pack Instead:

✔️ Lean Protein + Healthy Fats

• Hard-boiled eggs, turkey slices, almond butter
  
  • Give our dietitian-approved Sweet Potato with Almond Butter Muffins a try!
• Why: Keeps you full longer, stabilizes energy levels

✔️ Hydrating Fruits and Veggies

• Cucumber slices, orange wedges, watermelon cubes.
• Why: Combat dry cabin air and provide vitamins and fiber.

✔️ Nuts and Seeds (Unsalted)

• Almonds, walnuts, granola
  
  • Give our dietitian-approved homemade Coconut Almond Granola a try!
• Why: Travel-friendly and full of healthy fats

✔️ Whole-Grain Options

• Oatmeal, whole-grain crackers, homemade trail mix
• Why: Provide slow-digesting carbs without the sugar crash.

✔️ Water + Electrolytes

• Bring an empty water bottle to refill post-security and add an electrolyte packet if needed.
• Why: Staying hydrated is your #1 in-flight wellness strategy.

Pro Tip:

If you're prone to jet lag, skip alcohol and sugar, and drink 8 oz of water for every hour in flight.

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Final Word:

Flying doesn't have to leave you feeling drained and uncomfortable. A few smart food choices before and during your trip can make all the difference. Planning to travel soon? Talk to our team about hydration support, personalized travel wellness tips, or pre-trip supplement options.

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