What Food And Drinks You MUST Avoid On Your Next Flight

Planning a trip for the holidays? If you’re boarding a flight there are a few foods you’ll want to steer clear of if you don’t want to feel bloated and blah when you arrive at your destination.

food not to eat on plane

What Not To Eat On Board

No one wants to spend a long flight bloated and with a headache. By sticking to a few simple rules you can make your next flight much more pleasant.

1. Alcohol

Sorry to be the bearer of bad news, but alcohol is best avoided when flying. It has a dehydrating effect which further amplifies the dehydration already experienced on board.

If you really can’t go without, stick to one or two drinks and make sure to drink at least twice as much water to help stay hydrated.

2. Cruciferous Veggies

Greens are good for you, but cabbage, cauliflower, beans and the like are a no-go when flying. Lots of greens consumed before your flight or while on board can make you bloated and cause gas. No fun for you (or those around you!)

Stick to simple carbohydrates and save the gas inducing greens for non-flying days.

3. Fizzy Drinks

Bloating and cramping are the likely consequences of fizzy drinks consumed in a squishy plane seat. The sugar hit will also mess with your blood sugar levels and can contribute to headaches.

Stick to plenty of water to stay hydrated and avoid the bloat.

4. Caffeine

Similar to alcohol, caffeine has a dehydrating effect on the body, not ideal when flying. Large amounts of caffeine can also mess with your sleep patterns and make jetlag worse. Ask for a water or juice instead.

Best Foods For Flights

Best Foods For Flights

The best advice for flight foods and drinks is to keep it light and eat small meals frequently.


Fruits are full of nutrients and tend to be high in water content which will help keep you hydrated. They will also help curb a sugar craving without sending your blood sugars crazy like a soft drink can.

Along with healthy sugars and water, fruits are full of vitamins, particularly vitamin C, which is great for your immune system. Stick to a few slices frequently throughout the flight.


Protein will help fill you up without making you bloated. Small serves of lean protein such as chicken, fish or meat are a great choice pre and mid flight.


Planes are dehydrating so make sure to consume plenty of water throughout the flight. Fill a drink bottle and aim to drink frequently to stay hydrated.

But most importantly, we at the Healthy Mummy wish you a fabulous holiday!


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