Dr Megan Rossi, a gut health specialist and research fellow at King’s College London, has shared three simple tips to prevent bloating during air travel. She explains that as a plane ascends, cabin pressure drops, causing gas in the stomach to expand and leading to discomfort, pain, and bloating—a condition she calls 'mile-high IBS'.
Firstly, Dr Rossi advises reducing intake of high FODMAP foods 24–48 hours before flying. High FODMAP foods include garlic, onions, cow's milk, apples, pears, and cauliflower. Low FODMAP alternatives include oats, sourdough bread, green beans, kiwi fruit, peanuts, and walnuts. She stresses the importance of reintroducing these foods after landing to maintain gut microbe health.
Secondly, she recommends avoiding fizzy drinks, chewing gum, and large, fatty meals before and during the flight, as these can increase gas and slow digestion. Finally, staying well hydrated and moving around the cabin as much as possible supports digestion and reduces bloating.
Dr Rossi's advice comes amid broader awareness of flying's effects on health. General practitioner Shozab Khan notes that low cabin humidity and close proximity to others increase the risk of catching colds, while jet lag and deep vein thrombosis (DVT) are other common concerns. DVT, a blood clot often forming in the legs, can become life-threatening if it travels to the lungs.
