12 quick tips to help with post-flight bloating 

I travel frequently for work and leisure, and it’s always exciting – except when I get an annoying bout of post-flight bloating!

That pesky problem makes a person lethargic, and at times, really uncomfortable. Unfortunately, many people suffer from it, especially after long flights. 

After many travels, I’ve discovered several effective remedies for this issue. In this article, I’ll share with you some quick tips to help you alleviate post-flight bloating, or even better, prevent it altogether. 

1. Stay hydrated

I cannot stress enough the importance of staying hydrated. It’s necessary at all times, but more so during flights. There’s actually a scientific reason why air travel affects our bodies in that way. 

The air pressure inside the cabin is lower than that at sea level, which causes the gases inside our bodies to expand.

That’s why we get that bloated feeling, even if we haven’t consumed heavy meals. 

Drinking sufficient amounts of water before, during, and after the flight should minimise the dreaded gas.

Having a reusable water bottle on board, and asking the cabin crew to refill it, is a practical way to stay hydrated. 

I know a lot of people avoid drinking too much in order to reduce bathroom trips, but staying hydrated makes such a difference.

I’d recommend choosing an aisle seat so you can go to the toilet as much as you please!

2. Avoid salty and processed food

Airport snacks and in-flight meals are often quite tempting, especially with the long waiting times, and longer air travel times.

But staying strong in the face of salty snacks and delish fatty burgers goes a long way. 

Skipping gourmet or spicy food means relieving the body from dealing with ingredients that aren’t too easy to digest, and often release gas, which worsens bloating.

Instead, I prefer to pack a light meal, nuts, dried fruits, or pick a healthy option from the airline menu.  

In fact, I often take my own food on long-haul flights and skip the airline meals altogether.

3. Take a ginger shot before the flight

Ginger has been used for hundreds of years to soothe the digestive system. It has powerful healing powers and natural anti-inflammatory properties. 

To get the best benefits, I like to take a warm glass of ginger tea the night before travelling, and a shot half an hour before boarding.

My favourite recipe is mixing small pieces of ginger with lemon and adding water. But there are also many nice ginger blends at health food stores. 

4. Do some light exercise before the flight

I make a habit of taking a brisk walk an hour before flying, or at least I do some light exercise.

A mild workout is energising and refreshing, but it’s also good for reducing the likelihood of bloating. 

If you’re short on time and have to rush to the airport, you can still walk around the terminal. Even a 10-minute stroll can make a difference.

I found that it also makes me more relaxed and helps me sleep during a long-haul flight. 

5. Move around during the flight

Sitting for extended periods makes the digestion sluggish and that could cause bloating.

When the seatbelt sign goes off, I usually walk around the cabin for a few minutes. On a long trip, I repeat that every hour or so. 

If that’s not possible for any reason, I can still do simple exercises in my seat.

Leg lifts, ankle rotation, flexing and bending my knees, and twisting my feet sideways, are all unobtrusive, minimalist moves, perfect for air travel. 

6. Wear comfortable clothing

Tight clothes may look glam and chic, but they also apply extra pressure on the stomach and intestines. It gets worse with waist-defining belts and skinny jeans. 

That’s why I usually pick comfortable clothes that would make the flight less rigid. Flowy dresses and stretchy jeggings are my go-to choices whenever I’m travelling.   

7. Avoid alcohol

It’s tempting to enjoy a glass of wine or a cocktail on a flight, especially if one associates it with unwinding or celebrating novel experiences.

The downside is that alcohol is notorious for dehydrating the body, and exacerbates bloating. 

Abstaining from alcohol before and during the trip can reduce post-flight discomfort significantly.

However, if you have to indulge, then make sure to compensate for that by drinking more water.  

8. Take probiotics when travelling

A robust environment for gut flora keeps the body and mind well functioning.

Unfortunately, this sensitive balance is easily disrupted by routine or diet changes. A high-quality probiotic supplement can help with that.     

Probiotics are healthy bacteria that assist in maintaining the health of our internal ecosystem.

It’s best to start taking probiotic supplements a week before travelling, and of course, you should always consult your doctor for safe usage. 

9. Drink peppermint tea

Peppermint has a nice refreshing taste and antispasmodic properties, meaning that it can quickly relieve bloating. 

I always carry a few peppermint tea bags with me in my handbag, and they come in handy when I need a soothing drink, or as a precaution against post-flight bloating.

The cabin crew always provides the hot water, so I don’t need to worry about that. 

If peppermint isn’t your cup of tea, pun intended, then you can try other herbal drinks like chamomile, fennel, lemon balm, or anise.

10. Avoid carbonated drinks

Sodas and fizzy drinks are often perceived as refreshing and easy on the stomach, but they can introduce extra gas into the digestive system, which often causes some bloating.

Instead of carbonated drinks or sparkling water, I usually have herbal teas and water.

By the way, this regimen of regular hydration, coupled with healthy drinks, does wonders for the skin and overall sense of wellbeing.  

11. Stick to easily digestible foods

When travelling, I always resort to my trusty BRAT formula! My foolproof menu is bananas, rice, apples, and toast. This light meal is everything I need to feel energetic and agile. 

If you crave a hearty meal, try swapping fatty foods with lean proteins and cooked vegetables.

This is also a wise choice that will keep you feeling great during the flight and full of energy as you land.  

12. Take Vitamin C and Magnesium

I discovered the importance of these two supplements a few years back, and since then, they have become a staple in my health routine, even when I’m not travelling. 

Vitamin C can help in shoring up your immune system, which often gets compromised by travel and the inevitable changes in your routine.

Magnesium is known to help in muscle relaxation and decreasing water retention, and that often helps in preventing post-flight bloating. 

Post-flight bloating can seem like an inevitable symptom of long-haul travel – especially if you suffer from conditions like IBS.

But hopefully these tips will help you prevent or at least reduce it. You can also practise meditation as an antidote to stress, anxiety, and having a knot in your stomach. 

Do you have any tips for post-flight bloating? Let me know in the comments below!