Back to home
in Food, Travel

Best Airplane Snacks to Avoid Bloating After Flying

  • May 23, 2018
  • By Karen
Best Airplane Snacks to Avoid Bloating After Flying

My top picks for foods that don’t cause bloating—and what you should avoid

Why am I thinking about foods that don’t cause bloating? Well, I’ve been flying a lot lately. After a tough experience of relocating from one university to the next my daughter Delaney started playing lacrosse for the University of Indianapolis. (It’s a long story with a happy ending that I’ll share another time.)

So far, my husband Russ and I have traveled to watch her play twice in Indianapolis.  We followed the team to Grand Rapids, Michigan, where they made program history by winning the GLIAC conference title. They also won entry into the NCAA Division II quarter finals.  

You better believe this Momma was glowing. Unfortunately, she was also retaining a little water. Yes. The air pressure changes and gastrointestinal-tract-slowing effects of the airplane always take their toll.

I love traveling and I even enjoy plane trips but it does make my body exhausted, and a bit swollen from time to time. Fortunately, I’m a veteran. I know a thing or two about minimizing the damage by choosing foods that don’t cause bloating.

Before I share my best airplane snacks to avoid bloating after flying—and those you should definitely pass up—here are a few simple ground rules. The cosmopolitan woman who wants to travel a few thousand miles without adding a post-flight inch or two to her waistline should always:

  • Rest as much as possible—Plan to do very little when you arrive. In fact, plan to nap.
  • Drink a whole lot of water—Get a multi-litre bottle and down it. It’s worth the extra bathroom trips. In fact, bring your own reusable water bottle since many airports have filtered systems for your convenience.
  • Limit alcohol—I know a cocktail at the airport is nice, but feeling like a human balloon isn’t.
  • Pack supplements—Take whatever you take at home to keep your system running smoothly and efficiently.
  • Eat whole foods—When it comes to avoiding bloating after flying, processed foods are not your friends.
  • Watch salt intake—Above all else, don’t load yourself up with bloat-causing sodium.

Here are my top 5 airplane snacks for avoiding bloating after flying:


I like to order a fresh garden salad and make a meal of it with a low-sodium protein sprinkled on top. Chickpeas, salmon, or chicken keep me feeling full and happy to leave those pretzels unopened.

Raw almonds

The fiber, protein and good fats in almonds fills me up and activates my healthy digestion. Plus, when I choose unsalted almonds, it helps me avoid bloat.

Fresh fruit

In terms of foods that don’t cause bloating, fruit is a superstar because it’s full of fibre. Apples, oranges, and bananas give me lasting energy, hydration, and digestive benefits. For energy, bananas are my favourite because of the natural carbohydrates.

Greek Yogurt

Its protein fills you up–in all the right, and none of the wrong ways! Plus, it’s a creamy bit of indulgence that staves off cravings for less healthy snacks.

Dark Chocolate

Look, traveling can be stressful and all of those quick, fatty, tasty snacks look extra tempting when you’re stressed out. Bring high quality dark chocolate and get that dopamine kick without the gurgling belly.

Now, here are the foods you should avoid at all costs:

Airplane snacks

Sadly, those Pringles, pretzels, and salted peanuts are going to plump you up like you wouldn’t believe. Not worth it!

Sugar-free gum

Breath-freshening benefits aside, sugar-free gum will do a number on your tummy. Because it contains hard-to-digest sorbitol and causes you to swallow more air, it’s a major bloater.

Carbonated beverages

That ginger ale is going to taste sweet going down, but it’s going to feel sour once it reaches its destination. Sip your water bottle instead.

Deep-fried food

Fatty foods are probably your worst offender when it comes to slowing down your digestive tract.

A certain amount of bloating after flying is unavoidable. But you can avoid the worst of it with a few careful choices. It’s worth it. I know when I’m cheering my heart out for Delaney, I want to be focused on nothing else.


Please note some of these are affiliate links, when you decide to purchase anything through these links I get a small commissions at NO extra cost to you, it helps me to keep running this blog.

By Karen, May 23, 2018
  • 1
Sunchokes, 3 ways!
Red Velvet Brownies
1 Comment
Leave a Reply

Your email address will not be published. Required fields are marked *

Instagram API currently not available.