As the New Year rolls in, many people set health and fitness goals—but it can be difficult to stay on track when you have flights to catch! In fact, Google searches for “plane food” have soared 330% in the past month, highlighting a growing concern among travellers about maintaining their health and wellness goals while flying.
Travel Republic has spoken exclusively with a certified gastrointestinal nutritionist to reveal some essential tips and advice for keeping your body in peak condition while travelling.
With a 2,425% surge in Google searches for “Veganuary” and a 260% increase in searches for “veganism” in the past month, plant-based diets are once again gaining popularity – and they can be a gut-friendly solution for staying invigorated and comfortable while travelling.
Alyssa Simpson, RDN, CGN, CLT, and digestive health dietitian, explains: “Vegetarian and vegan meals can be lighter and easier to digest, especially when focused on whole foods like vegetables, legumes, and grains. They are often lower in saturated fat and higher in fibre, though high-fibre options may cause discomfort for some. Simple, plant-based dishes with cooked vegetables and proteins like tofu offer a nutritious, gut-friendly choice.”
As more people take up the Veganuary challenge, it’s the perfect opportunity for travellers to embrace plant-based eating to support better digestion and sustained energy on their adventures in the new year.
Expert reveals the foods and drinks you should AVOID when flying
Whilst enjoying champagne at 30,000 feet sounds like a glamorous start to your holiday, certain foods and beverages can cause bloating and discomfort when flying. Alyssa Simpson, RDN, CGN, CLT, and digestive health dietitian, has shared her top nutritional tips when flying:
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Skip carbonated drinks like champagne
Lower air pressure during flights can cause gas in the digestive system to expand, leading to bloating. It’s a good idea to avoid gas-producing foods like beans and carbonated drinks such as soda or fizzy wines to stay comfortable.
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Steer clear of rich and creamy dishes
Dry cabin air can contribute to dehydration and slow digestion. Rich sauces, fried foods, and creamy dishes can be heavy on digestion, leading to sluggishness or bloating during the flight, so it’s best to avoid them, especially if they’re on the in-flight menu.
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Avoid sugary snacks to prevent energy crashes
Sugary snacks can cause energy spikes and crashes, while salty foods contribute to dehydration and bloating, especially in the dry cabin air. These effects can leave you feeling sluggish and uncomfortable during the flight, so avoiding snacks like sweets, chocolates, and crisps is a good idea.
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Choose energising, gut-friendly foods
To stay energised and minimise tiredness during a flight, prioritise eating complex carbohydrates like whole-grain crackers or quinoa for steady energy, and consider including lean proteins or nuts in your meals to keep you feeling full.
Alyssa added: “Plain rice or quinoa, and cooked vegetables are gentle on the stomach and less likely to cause discomfort. Hydrating foods and snacks like cucumber slices, watermelon, oranges, and grapes are also great for counteracting dry cabin air, as they have high water content.”
By making mindful food and drink choices, you can stay comfortable, energised, and healthy when flying —ensuring you arrive at your destination ready to kickstart your next adventure.