BEAT THE BLOAT ON YOUR NEXT FLIGHT
BEAT THE BLOAT ON YOUR NEXT FLIGHT
by Claire Allen, RD
We’ve all been there, that feeling of bloat, stomach distention and needing to pass gas after a long flight. Turns out that at higher altitudes gas expands in your intestines and may get trapped, leading to these uncomfortable symptoms. Abiding by these tips may play a vital role in mitigating this common “flight bloat.”
- PASS ON PROCESSED FOODS: Although a long flight may seem like a great opportunity for a salty snack, you may end up paying for it later. Processed foods are usually high in sodium, preservatives, and artificial sweeteners then can cause water retention and bloating. If you can’t give up your snack, remember to stand and walk when able during the flight in order to keep your blood circulating and digestive juices flowing.
- FORGET THE FAT: High fat foods pass slowly through the stomach to the small intestine, which can cause heartburn and bloat. Your best bet to minimize discomfort is to choose lean proteins such as grilled chicken breast, fish, tofu or nuts.
- BYPASS THE BUBBLES: Carbonated beverages encourage the buildup of air in the stomach, contributing to bloating and heartburn. Plain old water is the best way to hydrate.
- LAY OFF THE LEGUMES: Beans and legumes contain insoluble fiber which generates gas when broken down. Snacking on edamame or hummus is only going to reap poor returns later. A better choice would be trail mix with your favorite nuts, seeds or dried fruits.
- CONTROL CRUCIFEROUS VEGETABLES: Broccoli, cabbage, cauliflower and kale all contain the complex carbohydrate raffinose which remains undigested in the intestines, causing bloat and flatulence. Instead, pack vegetables such as carrots, bell peppers or cucumbers.
- DON’T GRAZE ON “GASSY FRUITS”: Apples, pears and watermelon all contain large quantities of fructose which has been proven to cause abdominal discomfort. Pack low-lactose fruits such as oranges, cantaloupe or berries instead.
Still stumped on how to mitigate indigestion or constipation when traveling? Check in with our registered dietitian who can provide even more insight on how to mitigate these uncomfortable symptoms when traveling. Call today at 224-407-4400 or email us at www.compgihealth.com.
Source: Beat the Bloat by Suja Nataranjan, The Costco Connection May 2018