Let’s talk about traveling…
I’ve never been a huge fan of the long uncomfortable flights and layovers, but other than that flying never really bothered me. However, the last few times I have been in the air I got super uncomfortable and my stomach bloated so much that I felt like I was six months pregnant. I felt this way from the moment the plane was in the air, until a few hours after we landed. I thought either one, I was going crazy, or two, that something was seriously wrong with me.
Fast forward to today.
Now I know I wasn’t crazy for feeling that way on the plane.
It turns out that what I was feeling, and what others may be feeling as well is caused to a change in air pressure in the cabin. As cabin pressure falls while flying, gas starts to expand. As a result, you may feel pressure in your stomach or digestive system. Crazy right?
According to Turkish Airlines, gas and bloating are common when flying. Bloating occurs when food is not digested properly. Undigested food is broken down by bacteria as it passes from the small intestine to the large intestine. This in turn produces hydrogen, carbon dioxide and methane. If this cycle is not completed, it can lead to indigestion.
Whatever gas is in your gut as you board the plane – or that is created in your bowel during your flight as the result of food choices or that enters into your bowel as the result of swallowed air or ingesting carbonated beverages – is likely to put more pressure against the bowel walls as altitudes rise. Many of us experience this sensation as bloating, or an uncomfortable internal pressure (Health.USNews.com).
So what can we do to fix this feeling?
1. Drink tons of water & avoid carbonated drinks.
On the morning of your flight, try drinking a glass of warm water with the juice of half a lemon squeezed into it.
2. Try not to consume salty foods the day of or before.
3. Eat Lower FODMAP foods the day before flying.
FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea and constipation. Avoiding them for a full day before flying may reduce the load of intestinal gas prone to expansion. Check out the link for a list of foods that are low and high on the FODMAP foods here.
4. Walk around while waiting at the airport.
Standing up and walking around can help prevent a buildup of trapped gas. On long-haul flights, try to stand up and take a walk around the cabin every 2 hours.
5. Avoid chewing gum.
Chewing gum often results in swallowing air.
6. Eat and drink slowly.
Air enters the digestive system every time you swallow. Swallowing too much air can cause bloating.
7. If these tips don’t work and you are still in a great amount of pain from flying, consult a doctor to create a plan.
I hope these tips will help you with your discomfort next time you fly, so you can enjoy both your destination and the travel there!
Sources:
“Gas and Bloating.” Gas and Swelling, Turkish Airlines, www.turkishairlines.com/en-us/flights/fly-different/fly-good-feel-good/after-flight/gas-and-swelling/index.html.
“FODMAP Food List.” FODMAP Food List | IBS Diets, 20 Apr. 2019, www.ibsdiets.org/fodmap-diet/fodmap-food-list/.
Freuman, Tamara Duker. “Here’s Why Airplanes Make You Gassy and Bloated.” U.S. News & World Report, U.S. News & World Report, 17 Jan. 2019, health.usnews.com/health-news/blogs/eat-run/articles/2019-01-17/why-do-airplanes-make-me-gassy-and-bloated.
