Eat This, Not That: Pre-Flight Edition
It's not just the questionable glop you're served mid-flight that you should be wary of. In fact, what you fill up on before you board matters just as much, and your picks could make or break your travel experience. But which eats should you choose, and which should you avoid? Here are 10 foods you should never eat before a flight—and 10 better ones to eat instead.
1. Red Meat
As red meat is often high in saturated fat, it can be hard for our bodies to digest, so you might want to think twice before ordering a steak or a triple patty burger before your flight. Otherwise, you might not only feel discomfort—you (and others) will smell it, too.
2. Fried Food
For almost the same reasons as red meat, greasy fried eats can also wreak havoc on our digestive systems. All that excess oil and fat will not only make you bloated but gassy, meaning if you're on a long-haul flight... good luck.
3. Coffee
Sure, it might be unfathomable to forgo drinking coffee before a flight if you're a caffeine addict and you're catching a morning ride, but these beans might hurt more than help. Some people might feel an increased need to relieve themselves in the bathroom as well, so it's probably not the best choice to be drinking coffee before heading up to the skies.
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4. Soda & Carbonated Drinks
Fizzy drinks like sparkling water and soda are also bad picks to indulge in before a flight. All that carbonation (and not to mention, sugar) will translate into an upset tummy, gas, and heartburn. You should also skip when offered a bubbly drink mid-flight.
5. Ice Cream
Even if you're not lactose intolerant or allergic to dairy, having ice cream before your flight is probably a not-so-smart idea. For one, it won't keep you full, anyway, and for another, it'll likely still cause some mild discomfort in your gut. Save the sweet treat for after you land.
6. Beans
You probably already know why beans are included on this list, and it's simple: they make you gassy. Just a handful of these will make your flying experience a nightmarish one, and the fact that cabin pressurization may exacerbate bloat and gas doesn't help, either.
7. Apples
You might be surprised to see apples on this list; after all, isn't it recommended to snack on fruits before your flight? While that's true, apples contain so much fiber that they might actually backfire by causing gut discomfort while you're 30,000 feet in the air.
8. Spicy Food
Just the same as you don't want to be eating greasy fried foods before your flight, you should also not reach for spicy eats, like curry and buffalo wings. This is because the capsaicin (the compound responsible for the heat and spiciness in chili peppers) can irritate the gut and stomach lining, causing overall discomfort.
9. Broccoli
It's good to eat some leafy greens and fill up on fiber, but right before your flight is probably a time when you don't want to do that. Broccoli in particular—along with other cruciferous veggies like cabbage and cauliflower—can cause bloating and gas, so be sure to steer clear of it before flying.
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10. Salty or Processed Food
Salty, processed snacks like pretzels, popcorn, chips, and crackers should also be avoided. The high sodium in them can cause water retention, making you feel bloated and dehydrated—two things you don't want to feel when you're in the skies.
So, what should you eat instead? Don't worry—we've got you covered.
1. Berries
Instead of chomping on apples before your flight, snack on some juicy-sweet berries. If you're not a big berry fan, bananas and citrus fruits, like oranges, are also great picks. They might even help curb your sugar craving.
2. Nuts
Nuts are rich in healthy fats and protein, making them a perfect, light snack to nibble on before heading up in the skies. Just remember to avoid salted varieties—at least until you've landed at your destination—and stick to bland, plain ones.
3. Lean Protein
Instead of chowing down on steak or a beef burger, opt for leaner protein, like chicken breast, turkey, salmon, and plant-based varieties (think chickpeas and tofu). Stocking up on protein will keep you fuller for longer, and helps to support muscle function.
4. Avocado Salad
While you might not want to eat too much fiber before your flight, pairing healthy fats like avocado, olive oil, and nuts with some leafy greens will help keep you full without the discomfort. You can also add in some lean protein, like chicken, salmon, or tofu.
5. Quinoa
Instead of eating white rice, made with refined flour that's been stripped of nutrients and can spike your blood sugar, choose a superfood like quinoa, which boasts more nutritional benefits. In particular, it's high in protein, fiber, and minerals like iron—the latter of which can help you better combat reduced oxygen levels when you're in the air.
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6. Sweet Potatoes
Looking for starch? While you shouldn't go ordering sweet potato fries before your flight, snacking on eats with complex carbohydrates can help keep you full and energized, meaning you won't feel lethargic and sluggish while you're soaring the skies. And remember: plain is better, so steam or boil your potatoes instead of frying them up.
7. Noodle Soup
Speaking of plain, have some noodle soup! Chock-full of veggies, protein, and tender pasta, a bowl of this is light enough that it likely won't cause discomfort, but filling enough that you'll stay satiated long after you've taken off.
8. Smoothie
Thinking of skipping solid foods completely? Smoothies may be a great replacement, especially if you're adding in enough protein and fruits to keep it nutritious. Plus, these shakes can boost your energy and hydration levels up as well.
9. Granola or Protein Bar
But you're still looking for something simpler and easy to carry around, bring a few granola or protein bars with you. These can be packed in your carry-on to snack on pre- and mid-flight. They're also healthy, light, and filling—perfect for when you need to fly.
10. Water
Though not food, you should still make sure you drink enough water before and during your flight. The dry air in airplane cabins can suck out the moisture from your skin, nose, and throat, and leave you feeling fatigued. After you pass security, fill up your water bottle or rehydrate as soon as you board.
