Best Foods to Keep You Comfortable and Healthy While Air Traveling

3 hours ago 9

October 22, 2025 | 11:03 am

TEMPO.CO, Jakarta Air travel often drains energy, especially if the choice of food or drink causes discomfort such as bloating, dehydration, or prolonged fatigue. Nutrition experts reveal a list of foods and drinks that should be avoided before and during flights, as well as recommend alternatives that support body comfort.

Gas-Inducing, High Sugar, and Salt Foods

Clinical nutritionist Marra Burroughs said foods that should be avoided during flights are those that cause gas. "These include foods such as legumes, lentils (most vegetables), and cruciferous vegetables, including cabbage, Brussels sprouts, cauliflower, and broccoli," said the registered dietitian to Travel + Leisure.

These foods can cause bloating, gas, and cramps. This condition can worsen during flights due to pressure changes.

Burroughs also advises avoiding high sodium foods such as chips and salted nuts. Sodium intake can worsen conditions that are already swollen during flights.

Similarly, snacks high in carbohydrates and additional sugar should be avoided because without other macronutrients to balance it, they can cause weakness and ultimately fatigue. "If you want to enjoy snacks that are high in sugar, I suggest balancing them with fat and protein," she said.

In addition to gas-inducing, high sugar, and salt foods, fried foods should also be avoided, as they can cause heartburn and swelling. Also avoid spicy foods, especially for those with sensitive digestion, as they can cause discomfort during flights.

Tap water on planes, including ice, also needs to be cautious. Hope Barkoukis from Case Western Reserve University affirmed that plane water tanks are often unhygienic. "Always ask for sealed bottled water to drink or ice," she advised, cited from Travel + Leisure.

Carbonated Drinks, Coffee, and Alcohol

As for drinks, it is recommended not to consume alcoholic, carbonated, and coffee drinks. Registered nutritionist Fiorella DiCarlo said that alcohol on planes not only causes dehydration but also low blood oxygen levels and increased heart rate.

"Even for healthy individuals, especially for those with heart conditions," she said. This can affect sleep quality, cause gastrointestinal problems like constipation, and make jet lag last longer.

Soda and coffee drinks should also be avoided because both can cause dehydration, bloating, and difficulty in digestion. If consuming either of these, registered dietitian Caroline Passarello suggests drinking more water to maintain fluid levels, as reported by Reader's Digest.

Foods that Should be Consumed

Experts recommend consuming easily digestible and nutrient-rich foods before boarding a plane. Holistic nutrition expert Amber Attell recommends fresh fruits, green vegetables, herbal tea, simple snacks, and whole foods to keep the body energized. "Hydration is the key," she said.

On the other hand, flying on an empty stomach is not recommended. Dietitian Hannah Thompson from Parkview Health emphasizes that not eating at all increases fatigue and slows down post-flight recovery. "Flying is stressful enough, so make sure the body gets the right intake," she said.

Putri Az Zahra Suherman contributed to the writing of this article.

Editor's choice: What Not to Wear: 6 Items to Avoid on Air Travel

Click here to get the latest news updates from Tempo on Google News



Indonesia Offers 6% VAT Discount on Domestic Flights for Holiday Season

3 hari lalu

Indonesia Offers 6% VAT Discount on Domestic Flights for Holiday Season

The government offers a special VAT discount on domestic economy-class flight tickets from October 22, 2025, to January 10, 2026.


Foods That Help Reverse 3 Signs of Stress-Induced Aging

4 hari lalu

Foods That Help Reverse 3 Signs of Stress-Induced Aging

Long-term chronic stress can affect a person's health and accelerate the aging process.


5 Unique Indonesian Porridges That Reflect Local Diversity

4 hari lalu

5 Unique Indonesian Porridges That Reflect Local Diversity

Beyond chicken porridge, Indonesia offers a rich variety of traditional porridges, each with its own unique flavor and story.


How to Prevent Migraines During Scorching Hot Days

4 hari lalu

How to Prevent Migraines During Scorching Hot Days

The recent extreme heat has undeniably caused health problems, including migraines.


When Is the Best Time to Walk After Meals?

5 hari lalu

When Is the Best Time to Walk After Meals?

No need for luxurious equipment, walking can easily be incorporated into daily routines, including after meals.


Which Is Better, Early Morning or Late-Night Flights?

5 hari lalu

Which Is Better, Early Morning or Late-Night Flights?

When booking a flight, travelers often weigh departure times - some prefer early mornings, others late nights. So, which is better?


Turbulence on the Rise: What Air Passengers Need to Know

5 hari lalu

Turbulence on the Rise: What Air Passengers Need to Know

Although turbulence can occur globally, it is generally more prevalent during winter months or over rugged, mountainous terrains.


Top 10 Longest Nonstop Flights in the World: Xiamen Air Takes the Lead

6 hari lalu

Top 10 Longest Nonstop Flights in the World: Xiamen Air Takes the Lead

Xiamen Air has broken Singapore Airlines' record with a 19-hour 20-minute nonstop flight from New York JFK to Fuzhou.


Indonesian Army Delegation Joins Singapore Food Management Training

9 hari lalu

Indonesian Army Delegation Joins Singapore Food Management Training

The Indonesian Army's delegation will receive training on the management of nutritious food with international standards.


Free Nutritious Meal Program: Bacteria in the Mustard Greens

9 hari lalu

Free Nutritious Meal Program: Bacteria in the Mustard Greens

Mass food poisoning incidents from the free nutritious meal program have occurred in various schools, with harmful microorganisms found in the food.


Read Entire Article
Pemilu | Tempo | |