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What to avoid eating before or on a flight:
Salty or processed food
This is a great rule to follow anyway, but don’t snack on a Hungry Jacks before the flight. The large intake of sodium and saturated fats aren’t easy to digest at normal altitudes, and when you add 30,000 feet into the equation it’s much harder. Whilst salt is one of the few flavours you can still detect at high altitude, it’s also the one nutrient that will dehydrate you and leave you bloated. Stay away from the Big Whoppers.
Cruciferous vegetables, or beans
Broccoli and cabbage are typically very good for you. However, cruciferous vegetables can sit in the large intestine for several hours whilst your body digests them – and once you add in the pressurized cabin, your body will find it a lot harder to process, resulting in bloating. Stick to spinach, lettuce or zucchini to get your greens.
Caffeine and Alcohol
Both of these ‘sworn by’ jetlag remedies should be avoided when flying, even if you swear that whisky makes you relax more. Caffeine has a diuretic effect on the body, leaving you dehydrated, and unnecessarily anxious due to the effect of the caffeine. Alcohol has a similar dehydrating effect, and if beer is your in-flight drink of choice, the carbonation will cause uncomfortable bloating too. Not what you want before you spend 10 days on the beach.
The short list: what food to avoid before a flight
- kale
- cabbage
- brussel sprouts
- cauliflower & broccoli
- beans
- fast food
- alcohol
- caffeine
- carbonated drinks
- dried fruit
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The best things to snack on whilst flying:
Nuts (unsalted)
Nuts are a healthy source of fats and protein, keeping you satiated for far longer than the typical crackers given out on the flight. However, keep your portion to a handful to ensure your body doesn’t have a hard time digesting them.
Fruit
Fresh fruit is the best portable snack you can take with you, as it’s full of fiber with a high water content, helping aid digestion and hydration. If you want extra points, snack on cucumber or melon before the flight to help flight fluid retention.
‘Umami’ flavoured snacks
The dryness of the cabin may reduce your tastebuds ability to taste by up to 30% (so say some scientists), which is why plane food is often either bland, over sweet, or over salty. However, the flavour profile of umami is unaffected – so go ahead enjoy low-sodium soy sauce, tomatoes and and seaweed.
The short list: the best food to snack on during a flight
- fresh fruit (specifically those with a high water content, like melon)
- unsalted nuts
- lean proteins, with minimal dressing
- light, easy to digest veggies
- umami flavoured snacks
- water
How to keep hydrated whilst flying:
Water, water, more water
Regardless of what you choose to eat on the flight, water is still the most important principle. The dry air cabin will dehydrate you, especially if you enjoy a glass of wine too. Yes, you will be the person jumping up and down during the flight, but you know that sitting too long is terrible for your circulation too. Drink more water, move more – it’s a win-win.
Moisturizer
This won’t help to hydrate you from the inside, but it will help with dry, tight skin in-flight air conditions can sometimes cause.
Did you know you can now request Fruit Platters as a meal option on many airlines, as well as gluten free, low sodium and vegan options? Check out our review of the top airlines in New Zealand to see more.
