Long-haul flights often lead to feelings of sluggishness and bloating, according to experts. Dr Asimah Hanif, an NHS GP, explains that disrupted routines, unusual meal times, and unfamiliar foods can all contribute to digestive issues. Dr Mark Austin, a gastroenterologist at Nuffield Health, adds that changes in cabin pressure and lower oxygen levels at altitude can affect digestion and energy levels.
Dehydration is a major factor, as cabin air is very dry. This can trigger a stress response, diverting blood from the gut and causing bloating and constipation. Experts recommend drinking plenty of water and avoiding alcohol, which exacerbates dehydration and sleep disturbances. Caffeine should also be limited, as it can prolong jet lag.
Airline meals are often high in salt and ultra-processed, leading to water retention and sluggishness. Choosing lighter, fibre-rich options can help. Staying active by walking around the cabin improves circulation and digestion, reducing the risk of gas and constipation.
Sleep deprivation on flights also impacts digestion. Experts advise trying to sleep at times that align with your destination's time zone, and using earplugs or eye masks to improve rest. Avoiding heavy meals before and during the flight can further reduce discomfort.
By following these tips—staying hydrated, limiting alcohol and caffeine, choosing healthy meals, moving regularly, and prioritising sleep—passengers can minimise flight fatigue and bloating, arriving feeling more refreshed.
