The physical discomfort often experienced during air travel, commonly known as “aeroplane bloat,” is a phenomenon many travelers suspect is real. This feeling is characterized by abdominal distension, a sensation of fullness, and trapped gas. The suspicion that flying directly causes this issue is scientifically sound, rooted in the basic laws of physics and atmospheric pressure changes. Understanding the core mechanism behind this bloating and the preventative measures that can be taken allows travelers to significantly mitigate digestive distress.
The Science of Gas Expansion
The primary culprit behind mid-flight bloating is Boyle’s Law, which describes the inverse relationship between the pressure and volume of a gas at a constant temperature. In an airplane, the cabin is pressurized, but it is typically maintained at an atmospheric pressure equivalent to an altitude of 5,000 to 8,000 feet above sea level. This reduction in barometric pressure causes any existing gas trapped within the body’s internal cavities to expand in volume.
The human gastrointestinal tract naturally contains gas, which is the byproduct of swallowed air and the fermentation of undigested food by gut bacteria. When the aircraft reaches cruising altitude, the lower cabin pressure allows this gas to expand dramatically. At an 8,000-foot cabin altitude, the volume of gas in the stomach and intestines can increase by as much as 30%. This expansion strains the intestinal walls, resulting in abdominal pressure, distension, and painful bloating experienced during the flight.
Dietary Preparation for Air Travel
Minimizing the gas content in the digestive system before and during a flight is the most effective preventative strategy. Travelers should avoid foods that are highly fermentable, which produce excessive intestinal gas when broken down by gut microbes. This includes high-FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) foods like beans, lentils, onions, and garlic, which are fermented rapidly in the colon. Cruciferous vegetables, such as broccoli, cauliflower, and cabbage, are also known gas-producers and should be skipped in the 12 to 24 hours leading up to a trip.
The consumption of carbonated beverages, including soda and sparkling water, should be avoided since the bubbles introduce trapped air directly into the digestive tract. Similarly, chewing gum causes travelers to unconsciously swallow excess air, contributing to the total gas load.
Instead, opt for easily digestible meals composed of simple carbohydrates like white rice or quinoa, lean proteins such as chicken or fish, and low-fiber fruits like oranges or berries. Maintaining hydration with still water is important, as dehydration from the low-humidity cabin air can slow digestion and worsen discomfort.
Techniques for In-Flight Comfort
Managing physical comfort during the flight involves encouraging the movement and passage of the expanded intestinal gas. Sitting for extended periods compresses the abdomen and slows the digestive tract’s motility, allowing gas to become trapped. Getting up to walk the aisle for a few minutes every hour helps stimulate the digestive system, allowing gas to move and exit the body more easily.
The choice of clothing also plays a role in comfort. Tight waistbands or belts can put external pressure on the already distended abdomen. Wearing loose-fitting apparel allows the stomach and intestines room to expand without causing additional pain or restriction.
For travelers who anticipate significant discomfort, over-the-counter aids can be helpful. Medications containing simethicone work as a non-systemic surfactant, reducing the surface tension of gas bubbles to allow them to combine into larger bubbles that are easier to pass. Activated charcoal is another option, as its porous structure can trap gas molecules in the digestive tract, although its efficacy is still subject to limited research.