The worst foods to eat on a plane: why your in-flight food choices matter
Key Points:
- Expert reveals the foods you should never eat on a plane and why
- Why caffeine, alcohol, fast food, fizzy drinks, salty snacks, and more can lead to an unpleasant time in-flight
- Expert shares her top tips on how to hydrate and snack the right way while in the air
Ever wondered why you feel bloated, sluggish, or just off after a long-haul flight? Your food choices could be to blame. The reduced oxygen levels, low air pressure, and dry cabin air can do a number on your digestion, hydration, and overall comfort.
“Travellers frequently and unknowingly make mistakes when picking in-flight meals and snacks, opting for foods that exacerbate bloating, dehydration, and discomfort,” says Dawn Morwood, Co-Director of Cheap Deals Away.
Here, she breaks down the worst offenders and shares what you should eat instead to stay at your best while cruising at 30,000 feet.
1. Caffeine Overload
Caffeine may be your go-to for early mornings (like getting up for a flight at 3 A.M.), but it’s a risky choice in the air. Not only is it dehydrating, but it also stimulates the nervous system, which can increase anxiety—bad news for nervous flyers. Plus, caffeine can interfere with your sleep, making jet lag worse.
Drink This Instead: Swap your coffee for herbal tea or decaf options like rooibos or chamomile to stay hydrated and relaxed.
2. Alcohol – The Dehydration King
“A celebratory airport pint or mid-flight cocktail might seem tempting, but alcohol actually has a stronger effect on your body at altitude,” says Dawn. “With cabin air already drying you out, alcohol only makes dehydration worse, often leading to headaches, fatigue, and disrupted sleep.”
Drink This Instead: Stick to water or electrolyte-rich drinks like coconut water to keep hydrated.
3. Salty And Processed Snacks
Plane food is already packed with sodium to compensate for our dulled taste buds at high altitudes. Adding crisps, salted nuts, or processed snacks to the mix only worsens bloating and fluid retention.
Eat This Instead: Bring your own unsalted nuts, oatcakes, or fresh fruit for a more balanced snack.
4. Fried And Fast Food
“That preflight burger might be calling your name, but greasy, fried foods take longer to digest, increasing your chances of heartburn and sluggishness,” says Dawn. High-fat meals also promote water retention, leaving you feeling swollen and uncomfortable mid-flight.
Eat This Instead: Opt for lean proteins like grilled chicken or a wrap with whole grains and fresh veggies.
5. Cruciferous Vegetables And Legumes
Beans, lentils, broccoli, and cabbage are packed with fibre and nutrients—but at altitude, they can cause serious bloating. The gas-expanding effect of low cabin pressure means these foods can leave you feeling puffy and uncomfortable.
Eat This Instead: If you need a veggie fix, choose cooked spinach, courgettes, or carrots, which are easier on digestion.
6. Carbonated Drinks
“Fizzy drinks can leave you feeling uncomfortably full due to the extra gas they introduce into your digestive system. Combined with the cabin pressure changes, this can lead to bloating and trapped gas – not something you want to be dealing with while stuck in a cramped airline seat,” says Dawn.
Drink This Instead: Stick to still water or herbal teas for a gentler option.
7. Heavy Carbs And Sugary Treats
While pasta, pastries, and sweets can be tempting, they often cause blood sugar crashes, leaving you tired and irritable, making your journey a struggle. Highly refined carbs also slow digestion, making you feel sluggish.
Eat This Instead: To keep your energy stable, choose complex carbohydrates like whole grains, quinoa, or an oat-based snack.
Dawn Morwood, Co-Director of Cheap Deals Away, commented: “People travelling often don’t realise just how much altitude affects their digestion and hydration. The best thing you can do is drink lots of fluids (especially water), opt for whole foods, and avoid anything too heavy or salty.
“I always bring my own snacks—things like oatcakes, unsalted nuts, and dark chocolate—to make sure I stay energised and comfortable on long-haul flights. So, next time you fly, think twice before reaching for that salty snack or fizzy drink. Your stomach will thank you for it!”