So... why does flying freak your digestion out?
Your gut goes through a lot on long-haul flights. And, with the longest single stretch option taking as much as 18 straight hours in the sky (that's Doha to Auckland) it's hardly surprising your digestion goes out of whack.
So, how to reduce bloating after flying might be on your mind, if you're readying yourself for your next adventure – not to mention how to prevent gas while flying (no one wants to be that person). Let's get into it.
How to reduce bloating after flying
Stomach bloat after flying: what's going on?
‘Your gastrointestinal tract is like a long tube and any gas trapped in there will expand and put more pressure on it,’ explains Dr Megan Rossi, AKA The Gut Health Doctor, a registered dietitian and researcher in gut health at King’s College London.
This excess of gas is to be expected given the atmospheric pressure in the plane. Just think of your ears or a water bottle popping – it's happening because the air is squeezed into a tight space.
‘Those who suffer with irritable bowel syndrome will be really sensitive to this expansion of the gastrointestinal tract,’ said Dr Rossi.
‘First, the food will go down into stomachs but it doesn’t make it into the large bowel for about three to six hours – for the average healthy person – and that is where the food is fermented.’
According to TUI UK, Thomson and First Choice have experienced a 350% increase over the last 10 years of people jetting off and numbers are only expected to rocket with the return of summer weddings, festivals and other special events.
So clearly you're not backing off, even if you are getting backed up.
How to avoid bloating on a plane
First off, avoid a big meal before your flight – it’s best to not load the stomach which too much food to absorb – and be mindful about what you eat when you’re up in the air. It's not just the processed plane eats that can cause problems.
‘The fructose in fruit can be gas-forming, so try to stick to one portion both up in the air and 24 hours before.’ advises Dr Rossi.
‘Vegetables such as cauliflower, garlic and cabbage and sugar-free sweets can also be quite a bad decision they are mostly likely to reach the large bowel where the fermentation process will take place and therefore produce gas as a waste product.’
The fact that you’re almost certain to be dehydrated on your flight won’t help matters; while we’re used to operating in 69-90% humidity in the UK – it’s down at 20% in your air cabin.
So, Dr Rossi advises bring the biggest bottle of water you can find in the WH Smith in departures – and keep it topped up.
As well as helping while you're in transit, this will also make a difference when it comes to how to reduce bloating after flying.
So, how do I stop being bloated while travelling?
Oh, and then there's the toilet issue.
‘Avoid going to the toilet and you’ll cause air to expand more and lead to pains in the stomach,’ warns Rossi. ‘I know it’s an awful and confined space to do it, but keeping it trapped will increase the pressure on your gut, which means more fermentation and the gas will not be able to escape.’
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