The Surprising Reason Why You Feel Bloated While Flying, According to a Gut Health Dietitian

Summertime means sunny skies, refreshing mocktails and, for many, relaxing on vacation. But vacation often means traveling, which may not be so relaxing if you experience symptoms like stomach pains, bloating and constipation while flying.

Luckily, it’s become more clear why you might be having tummy troubles on a flight, and gut health expert and dietitian Megan Rossi, Ph.D., RD, is here to explain why.

“I don’t have IBS, but I certainly have experienced [IBS-like symptoms] on long-haul flights,” Rossi writes in a recent Instagram post. In her new video, the expert explains why we may bloat in the sky and ways to relieve this discomfort. Here’s what to know.

The Reason Why You Feel Bloated on a Flight

To help explain why stomach bloating is common for travelers, Rossi uses a yogurt container with a foil lid as part of her demonstration.

“Imagine this pot is your gut at ground level,” Rossi says, showing a closed yogurt cup with a flat lid. “The gas inside produced by your microbes has space to move around. But as the plane rises, a change in air pressure makes the gas expand and can trigger things like bloating and tummy pain.”

While this can definitely be uncomfortable, there are ways to relieve this pressure with prep ahead of your travels.

“If this affects you, try to reduce your portions of high-FODMAP foods like beans, onions, avocado and mushrooms 24 to 48 hours pre-flight,” she suggests. “But do make sure to re-introduce them when you land as your gut microbes love them.”

FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) are short-chain carbohydrates that can cause digestive problems for people with sensitivities like irritable bowel syndrome (IBS). A low-FODMAP diet is typically recommended for those with IBS to help reduce symptoms such as bloating and constipation. If you’re experiencing these symptoms temporarily while you travel, Rossi recommends making simple swaps like: 

• Using olive oil instead of avocado oil 
• Eating eggplant instead of mushrooms 
• Having eggs as a vegetarian protein source instead of chickpeas or beans 

These high-FODMAP foods are healthy and generally great for your gut health. However, if you experience stomach issues consistently after eating high-FODMAP foods, talk to your doctor about your symptoms.

The Bottom Line

It’s completely normal to experience bloating on a plane due to the change in air pressure. To help reduce the pressure in your stomach area, Rossi recommends limiting your intake of high-FODMAP foods like beans, mushrooms, avocados and garlic before you travel and instead focusing on low-FODMAP alternatives like olive oil, eggs, eggplant, bell peppers and various fruits and veggies. If you’re having trouble pooping while traveling, it may help to pack a magnesium or fiber supplement to guide you.