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Summertime means sunny skies, refreshing mocktails and, for many, relaxing on vacation. But vacation often means traveling, which may not be so relaxing if you experience symptoms like stomach pains, bloating and constipation while flying.
Luckily, it’s become more clear why you might be having tummy troubles on a flight, and gut health expert and dietitian Megan Rossi, Ph.D., RD, is here to explain why.
“I don’t have IBS, but I certainly have experienced [IBS-like symptoms] on long-haul flights,” Rossi writes in a recent Instagram post. In her new video, the expert explains why we may bloat in the sky and ways to relieve this discomfort. Here’s what to know.
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The Reason Why You Feel Bloated on a Flight
To help explain why stomach bloating is common for travelers, Rossi uses a yogurt container with a foil lid as part of her demonstration.
While this can definitely be uncomfortable, there are ways to relieve this pressure with prep ahead of your travels.
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“If this affects you, try to reduce your portions of high-FODMAP foods like beans, onions, avocado and mushrooms 24 to 48 hours pre-flight,” she suggests. “But do make sure to re-introduce them when you land as your gut microbes love them.”
FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are short-chain carbohydrates that can cause digestive problems for people with sensitivities like irritable bowel syndrome (IBS). Alow-FODMAP dietis typically recommended for those with IBS to help reduce symptoms such as bloating and constipation.If you’re experiencing these symptoms temporarily while you travel, Rossi recommends making simple swaps like:
These high-FODMAP foods are healthy and generally great for your gut health. However, if you experience stomach issues consistently after eating high-FODMAP foods, talk to your doctor about your symptoms.
The Bottom Line
It’s completely normal to experience bloating on a plane due to the change in air pressure. To help reduce the pressure in your stomach area, Rossi recommends limiting your intake of high-FODMAP foods like beans, mushrooms, avocados and garlic before you travel and instead focusing on low-FODMAP alternatives like olive oil, eggs, eggplant, bell peppers and various fruits and veggies. If you’re havingtrouble pooping while traveling, it may help topack a magnesium or fiber supplementto guide you.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Galgano F, et. al.Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives.Foods. 2023;12(4):856. doi:10.3390/foods12040856
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Galgano F, et. al.Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives.Foods. 2023;12(4):856. doi:10.3390/foods12040856
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Galgano F, et. al.Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives.Foods. 2023;12(4):856. doi:10.3390/foods12040856
