Spring is near and the busy travel season is coming up soon which means that many people will soon be heading to the airport to hop on a flight. Unfortunately, flying can be extremely tough on your body, especially the GI tract. The space between airplane seats seems to be getting smaller every year and long gone are the days when airlines would provide a healthy, filling meal to passengers.
Between the poor quality food and the lack of space to move around, by the time you finish your flight, you may feel like your intestines are full of rocks which certainly is not a great way to start a vacation. To avoid this, it is a good idea to pay special attention to your gut both before and during your flight. This way you will arrive at your final destination with your GI tract functioning like a well-oiled machine.
Eat Lots of Fiber and Probiotics
If you rely heavily on the fast food options or snacks available at US airports, you are probably getting mostly carbs, protein, fat, and sugar in your diet. While this combination is enough to wreak havoc on your GI tract, the pressure and inactivity that comes with sitting on a plane or in a car can make you feel even more bloated and constipated.
Try to eat as much fiber and probiotic-rich food as possible both before and during your travels to help ease this pressure. This could include eating a big salad before heading to the airport, bringing high-fiber snacks with you, or even making your own fiber-enriched drink while you are at the departure airport that you can sip on during the flight.
Drink Plenty of Water
The dry air on airplanes can easily cause dehydration in some passengers. Make sure to drink even more water than you normally would on solid ground as a way to negate the effects of dehydration such as constipation and nausea and to reduce bloating and cramping. According to the Mayo Clinic, the average human needs to drink 8 glasses of water per day (or roughly between 11.5 and 15.5 cups) and it is important that you drink small sips of water at least every hour throughout the day to keep your GI tract moving.
Move Frequently
Sitting for long periods of time can decrease your intestinal motility which traps any gas inside your GI tract, leading to abdominal discomfort. To make matters worse, there is increased pressure placed on the bowels during the flight’s ascent which can lead to additional discomfort throughout the flight.
Luckily, one of the best ways to get your GI tract moving is to move! We know that this isn’t always easy on a plane but try to get up and walk up and down the aisle frequently. The extra exercise will allow your GI tract to start moving faster as your gut muscles contract, helping your body pass food and gas more quickly. It also gives your body a much-needed stretch, increases blood flow and circulation, and reduces the risks of developing blood clots.
Stay Calm
If you are a nervous flier, try to stay as calm as possible during the flight. Anxiety can actually exacerbate gas and constipation which are already worsened by inactivity and the pressure of the airplane. Take deep breaths, listen to your favorite podcast, or drink some herbal tea.
How Can We Help?
We hope that this post shows just how important it is to take special precautions to protect your GI tract when flying. If you are traveling soon and are concerned about how gastrointestinal issues could affect your plans, please do not hesitate to give us a call to set up a consultation with one of our in-house experts!