Air travel often brings the unwelcome side effect of increased gas and bloating. This sensation of abdominal pressure or fullness is a normal physiological response to the unique environment of an airplane cabin. Understanding that this occurs because of atmospheric changes, and not just poor digestion, is the first step toward prevention. By making targeted adjustments before and during your flight, you can minimize the chances of this uncomfortable issue arising.
Understanding the Cause of In-Flight Bloating
The primary driver of in-flight digestive discomfort is the change in atmospheric pressure within the cabin. Commercial airplanes are pressurized, but the cabin pressure is typically maintained at an equivalent altitude of 5,000 to 8,000 feet above sea level. At this lower pressure, the volume of gas already present in your body naturally expands.
This phenomenon is explained by a principle in physics that dictates that as pressure decreases, the volume of a gas increases. Gases trapped in your stomach and intestines expand by as much as 25% at cruising altitude. This expansion creates distension and pressure against the intestinal walls, leading to the feeling of being bloated or gassy.
Pre-Flight Dietary Adjustments
Controlling what you consume in the 24 hours leading up to your flight is the most effective preventative measure. Specific foods and beverages increase the volume of gas-producing material in the gut, which will then expand once airborne.
Avoid known gas-producing culprits, particularly those high in fermentable carbohydrates. These include cruciferous vegetables like broccoli, cauliflower, and cabbage, as well as beans and lentils. These contain oligosaccharides that are fermented by gut bacteria, producing gases like hydrogen, carbon dioxide, and methane.
Also eliminate carbonated beverages, including soda and sparkling water, since the bubbles contain carbon dioxide gas trapped in the stomach. Artificial sweeteners like sorbitol found in some diet drinks and sugar-free gums can ferment in the lower gut and cause additional gas. Opt instead for still water and herbal teas, which aid digestion and hydration without introducing excess air or promoting fermentation.
Strategies During the Flight
While managing your diet is important, certain physical and behavioral strategies while airborne can significantly reduce discomfort. Sitting for long periods slows down the digestive process, making it harder for gas to move through the system.
Aim to get up and walk the aisle every one to two hours, even if only for a few minutes, to encourage peristalsis and aid in the passage of gas. Wearing loose-fitting clothing, especially around the waist, prevents external pressure on the abdomen. This helps avoid aggravating the feeling of fullness caused by expanding internal gases.
Be mindful of minimizing aerophagia, the unconscious swallowing of air. This can be caused by drinking quickly, talking excessively, or sipping through a straw. Avoid chewing gum or sucking on hard candies, as these actions also cause you to swallow more air than normal, which contributes to increased pressure in the digestive tract.
Utilizing Over-the-Counter Aids
Several over-the-counter remedies offer chemical assistance for both preventing and relieving gas-related symptoms during a flight. Digestive enzyme supplements containing alpha-galactosidase work to prevent gas formation. This enzyme breaks down complex carbohydrates in foods like beans and vegetables into simpler sugars before they can be fermented by bacteria in the colon.
Simethicone is an anti-foaming agent that works to relieve gas that has already formed. It decreases the surface tension of gas bubbles in the gastrointestinal tract, causing them to coalesce into larger bubbles that are more easily passed through belching or flatulence. Activated charcoal is another option, which is believed to trap gas molecules in its porous structure, although its effectiveness is supported by limited research.