Traveling by plane can be exciting, but it’s not always easy on your digestive system. Changes in routine, high-altitude conditions, and limited food options can leave you feeling bloated, sluggish, or just plain uncomfortable. But with a few simple strategies, you can keep your gut in check and enjoy your trip without digestive setbacks.

1. Stay Hydrated

Low humidity in airplane cabins can quickly lead to dehydration. When your body is dehydrated, digestion slows down, making bloating and constipation more likely.

What to do:

• Bring a refillable water bottle and drink regularly throughout the flight.
• Add an electrolyte tablet for better hydration, especially on long-haul trips.
• Limit coffee, alcohol, and soda, as they can contribute to dehydration.

2. Choose Gut-Friendly Snacks

Airport food and in-flight meals aren’t always the best for digestion. Processed foods, high sodium, and excessive sugar can disrupt your gut and lead to bloating or discomfort.

What to do:

• Pack healthy snacks like nuts, seeds, fruit, and whole-grain crackers.
• If buying food at the airport, opt for a protein-rich salad, a yogurt parfait, or a lean protein wrap.
• Avoid overly salty foods and sugary snacks, which can make bloating worse.

3. Move Around When You Can

Sitting for extended periods slows down digestion and can contribute to bloating and discomfort. Blood circulation also decreases, making it harder for your body to process food efficiently.

What to do:

• Get up and walk the aisle when possible.
• Stretch your legs and rotate your ankles to improve circulation.
• Do seated twists or light core engagement exercises to support digestion.

4. Avoid Foods That Cause Bloating

Gas expands at high altitudes, which can make bloating more noticeable. Certain foods can make this worse, especially those that are hard to digest or cause gas buildup.

What to do:

• Avoid carbonated beverages, which introduce extra air into your digestive system.
• Skip heavy, greasy meals before flying.
• Consider taking a digestive enzyme before meals to support smoother digestion.

5. Support Your Gut Microbiome

Your gut microbiome thrives on consistency, but travel often disrupts eating schedules and food choices. A strong microbiome can help keep digestion stable even when your routine changes.

What to do:

• Take a probiotic supplement before and during your trip to maintain balance.
• Eat fiber-rich foods leading up to your flight to support digestion.
• Choose meals with prebiotic-rich ingredients like bananas, oats, or yogurt.

6. Time Your Meals Wisely

Eating a large meal right before takeoff can slow digestion and lead to discomfort, especially since digestion naturally slows at high altitudes.

What to do:

• Eat a balanced meal 1-2 hours before flying.
• Opt for light, nutrient-dense foods like lean protein, whole grains, and vegetables.
• Avoid overeating before or during the flight to prevent sluggish digestion.

7. Manage Travel Stress

Stress and digestion are closely connected, and traveling—especially flying—can increase stress levels. This can lead to bloating, stomach discomfort, or digestive irregularity.

What to do:

• Take deep breaths and practice relaxation techniques before and during the flight.
• Plan ahead to reduce travel-related stress (arrive early, pack snacks, and stay organized).
• Consider herbal teas like ginger or peppermint to soothe digestion.

8. Consider Supplements

OK, let’s get real here. Chances are your healthy routine may go out the window, right? That’s why it may be wise to pack some digestive support. While we may be partial, we’re big fans of our Digestive Enzymes. When taken daily, they can help break down those hard-to-digest foods, including protein, dairy, raw veggies, fried foods, and alcohol (yes, they can help you with that in-flight bevy). The formula includes a prebiotic and a 10-strain probiotic blend, featuring Reliably Alive DE111, that supports regularity and gut and immune health.

As a bonus, these AVA-Certified Vegetarian supplements, available in convenient On-The-Go tins, are compact and ready for adventure. Tuck them into your purse or pocket to fend off occasional gas, bloating, and stomach upsets that can put a damper on your vacation plans. Looking for additional digestive supplement advice before your big trip? Our knowledgeable customer service team is ready to help. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.