Long-haul flights can be uncomfortable enough without stomach issues, dehydration, or energy crashes. What you choose to eat before a long flight plays a big role in how well you sleep, how your digestion holds up, and how you feel when you land.
Whether you’re flying for work or adventure, here’s what to eat (and avoid) before take-off.
What to Avoid Before a Long Flight
Sugary and High-Glycaemic Foods
Foods that spike your blood sugar — like sweets, white rice, white bread, pasta, and desserts — can leave you feeling sluggish and hungry again soon after eating.
Dairy (If You’re Sensitive)
Even if you normally tolerate it, milk, cheese, and yoghurt can cause digestive issues under the stress and pressure of flying. If you’re unsure, best to skip it.
Raw or Risky Foods
Avoid anything with a higher risk of food poisoning, especially if it’s from an airport vendor:
- Sushi
- Raw oysters
- Undercooked meat or seafood
Pro tip: Include a few mild medications from our travel medical kit just in case.
Fried, Greasy or Heavy Meals
These are hard to digest, increase the risk of bloating, and can leave you feeling sluggish or nauseous mid-flight. Choose light, cooked, and simple instead.
Need help with food-safe packing or carrying your meal efficiently? Try these packing tips for travellers.
Gas-Producing Foods
Some healthy foods become uncomfortable at 35,000 feet. Limit or avoid:
- Beans, lentils
- Broccoli, cabbage, Brussels sprouts
- Onions and garlic
- Dried fruit (e.g., apricots) in large amounts
Acidic or Spicy Foods
Tomatoes, citrus fruits, chocolate, vinegar-based foods, and spicy curries can trigger heartburn or acid reflux — especially when seated for hours with limited movement.
Carbonated Drinks
Fizzy drinks expand in your stomach due to cabin pressure, leading to gas and bloating. Stick with still water, flat juice, or tea.
Caffeine and Alcohol
Both are diuretics, meaning they dehydrate you — not ideal when flying. Caffeine may also disrupt your ability to nap, while alcohol can worsen fatigue and dry out your skin and eyes.
Overly Salty Foods
Salt causes water retention and dehydration. Avoid crisps, processed snacks, soups, and salted meats like bacon or cured sausages before flying.
Smelly or Allergenic Foods
It’s not just about comfort — it’s about courtesy. Avoid:
- Foods with strong odours (fish, kimchi, garlic-heavy dishes)
- Foods that may trigger allergies for others (e.g. peanuts)
You’re in a confined space — your food shouldn’t be the reason someone else suffers.
Chewing Gum? Try Mints Instead
Instead of chewing gum during takeoff and landing, which can cause you to swallow air, suck on a mint or hard sweet to relieve ear pressure more gently.
What to Eat Before a Long Flight
Stick to Familiar, Balanced Meals
Before anything else: don’t experiment. Eat foods your body already knows and handles well. A balanced pre-flight meal should include:
- Lean protein: grilled chicken strips, turkey breast slices, hard-boiled eggs (if tolerated), tuna packed in water (pouch or can, if well sealed), smoked salmon (lightly salted, vacuum packed), baked tofu cubes, edamame (lightly salted or plain, cooked), cottage cheese (if tolerated and kept cold).
- Complex carbohydrates: brown rice or wild rice, whole grain wraps or pita bread, quinoa salad with light dressing, oatmeal (overnight oats, dry instant packs, or in a thermos), sweet potato (baked and cubed), farro or bulgur, chia pudding (low sugar, non-dairy milk).
- Healthy fats in moderation: avocado (fresh, or mashed in a container with lemon), nut butters, hummus , chia seeds (mixed into yoghurt or oats), tahini drizzle over veg or grains, olives (unsalted or lightly salted, portioned), sunflower or pumpkin seeds (lightly salted or plain)
Tip: Boiled eggs are an excellent protein source — just make sure they’re well sealed and tolerated, as they can smell unpleasant in confined spaces.
If you tolerate dairy, small portions of plain yoghurt or cheese cubes can also work — just keep them properly chilled and sealed.
Need help planning ahead? Our trip preparation list covers everything from booking to boarding.
Eat Potassium-Rich Foods
Potassium helps reduce water retention and supports hydration, useful for combating the effects of cabin pressure. Try:
Fruits
- Bananas
- Peeled apples (or apple slices with lemon juice to prevent browning)
- Grapes (washed, seedless)
- Blueberries or strawberries
- Melon cubes (cantaloupe, honeydew, watermelon)
- Dried mango or banana (no added sugar, moderate portions)
Vegetables
- Carrot sticks
- Cucumber rounds or sticks
- Bell pepper strips
- Steamed green beans
- Roasted courgette (zucchini)
- Baby spinach (in a wrap or salad)
Hydrate Well — and Smartly
Cabin air is extremely dry, so drink plenty of water before and during the flight. You can also:
- Pack electrolyte powders or tablets
- Choose water-rich foods like: cucumbers, watermelon, coconut water (small, sealed box)
- Sip on herbal teas (peppermint or chamomile help with digestion and relaxation)
Also check out our medical kit checklist for travel to ensure you have any hydration or digestion aids you may need.
Bring Smart Snacks
Especially if you’re flying a low-cost airline or have dietary needs, pack your own:
- Unsalted nuts or trail mix – nuts, seeds, dried fruit (no added salt or sugar)
- Whole grain rice cakes
- A small portion of dried fruit
- Herbal tea bags
- Roasted chickpeas
- Protein balls (homemade with oats, nut butter, seeds)
- Granola bars (low sugar, no artificial fibres like inulin)
- Dark chocolate square (comfort treat)
Need inspiration? Browse our list of easy and tasty healthy travel snacks.
Snacks are also one of those things people forget to pack — so add them to your pre-flight checklist!
Boost Flavour Without Salt
Airline food often tastes bland due to low air pressure and background noise.
- Bring a small salt-free spice blend like Mrs. Dash or chilli flakes
- Use earplugs or noise-cancelling headphones to help improve your sense of taste during meals
Pack a Comfort Treat
Long flights can feel draining. A small luxury — like a square of quality chocolate or your favourite biscuit — can do wonders for your mood.
Bring a Thermos for a DIY Meal
Fill a small insulated flask with oats, rice, or couscous before you leave. Once through security, add hot water from a café or onboard to make a comforting, fresh meal in-flight.
Consider a Special Airline Meal
When booking your flight, look for dietary options like vegetarian, low-sodium, bland, or kosher meals. These are often more digestible than the standard fare and worth pre-ordering.
Optional: Eat Light or Skip the Meal
Many seasoned flyers report they feel better eating less before a long flight — or even fasting. If your body responds well to a near-empty stomach, this can reduce bloating and help you feel more alert after landing. Just be sure to stay hydrated.
Want to be fully prepared? Here’s our complete guide to things to do before going on holiday — ideal for first-time or long-haul travellers.
Eat Well, Fly Better
If you want to feel your best during and after a long-haul journey, eating smart is just as important as packing right.
Eat a light, familiar, balanced meal with lean protein, healthy fats, and complex carbs. Stay away from heavy, greasy, spicy, or bloating foods, and hydrate before you even get to the airport.
Your gut (and your seatmates) will thank you.
