Coffee and Tea
Airplane coffee and tea are made with onboard water, which may not always be properly filtered. Studies have found that airplane water tanks can harbor bacteria, raising concerns about safety. Additionally, caffeine can contribute to dehydration and disrupt sleep, making it harder to feel rested after a long flight.
This content was created with the help of AI.
This content was created with the help of AI.
Airline Pasta Dishes
Pasta meals served on flights tend to be overloaded with sauces high in sodium and preservatives. The extra salt contributes to dehydration and water retention, which can make you feel bloated. Because airline food is designed to last, the sauce may also contain additives that aren't ideal for digestion.
Carbonated Soft Drinks
Sodas may seem like a refreshing choice, but carbonation causes gas to expand in your stomach at high altitudes, leading to bloating and discomfort. The excess sugar also contributes to dehydration, and diet sodas with artificial sweeteners can cause digestive issues, making your flight far from pleasant.
Ice Cubes in Drinks
While many airlines claim to follow sanitation protocols, ice is often made from the plane’s tap water, which may contain bacteria. Since airplane water tanks aren’t always cleaned regularly, avoiding ice in your drinks is a simple way to reduce the risk of consuming anything that might upset your stomach.
Processed Meat Sandwiches
Many in-flight sandwiches feature cold cuts or pre-packaged meats, which contain high levels of sodium and preservatives. The combination of processed meats and bread can cause bloating, while certain cured meats may increase water retention. Since these sandwiches are often stored for long periods, freshness is another concern.
Alcoholic Beverages
Alcohol dehydrates the body faster in the already dry cabin air, increasing the chances of headaches and fatigue. It also has a stronger effect at high altitudes, making even a single drink feel more potent. If you're hoping to stay comfortable and avoid jet lag, skipping alcohol is a smart choice.
Pre-Packaged Salads
While salads sound like a healthy choice, pre-packaged ones on airplanes may not always be the safest. If not stored at the right temperature, leafy greens can become a breeding ground for bacteria. Since in-flight meals are prepared long before takeoff, freshness and quality are often questionable.
Cheese and Crackers
Cheese is naturally high in fat and sodium, making it a heavy choice for digestion at high altitudes. Crackers served alongside are often highly processed and salty, which increases dehydration. If you're sensitive to dairy or prone to bloating, skipping this snack may help you feel more comfortable mid-flight.
Airplane Omelets
Egg dishes served on airplanes are often pre-cooked and reheated, resulting in a rubbery texture. The eggs are typically mixed with preservatives and artificial flavor enhancers to maintain shelf life. If not heated thoroughly, they can pose a food safety risk, making them a less-than-ideal breakfast choice.
Airline Seafood Dishes
Fish and seafood dishes served in-flight often undergo heavy processing to extend shelf life. Since seafood is highly perishable, there's an increased risk of improper storage or reheating. Additionally, strong-smelling fish dishes may not sit well with other passengers, making them an unpopular choice in a confined space.
Spicy In-Flight Meals
Many airlines offer curry, chili, or other spicy dishes, but these can lead to heartburn and digestive discomfort in the pressurized cabin. Spicy foods also stimulate thirst, increasing dehydration risks. If you have a sensitive stomach, opting for a milder meal can help ensure a smoother flight experience.
Heavy Cream-Based Soups
Soups served on airplanes are often thickened with heavy cream or sodium-laden bases. The richness of these soups can cause digestive discomfort, especially in an environment where bloating is already a concern. Since they’re stored for long periods, artificial stabilizers may also be added to maintain texture.
Packaged Snack Mixes
Many airlines hand out snack mixes that contain pretzels, nuts, and crackers, but these snacks are often extremely high in salt. The high sodium content can worsen dehydration, and certain mixes contain artificial flavors and preservatives. A better option is to bring your own unsalted nuts or a fresh snack.
Pre-Packaged Yogurt Cups
While yogurt can be a healthy snack, the versions served on airplanes often contain high amounts of sugar and artificial flavors. If you’re sensitive to dairy, yogurt can also contribute to bloating. Since refrigeration varies by airline, the freshness of packaged yogurt may also be inconsistent.
In-Flight Desserts
Cookies, cakes, and puddings served on airplanes are loaded with sugar and preservatives to extend their shelf life. While a sweet treat might seem like a nice pick-me-up, the sugar rush can be followed by an energy crash, leaving you feeling sluggish during or after your flight.
Fresh Fruit Cups
Fruit served on airplanes is often pre-cut and packaged well in advance, increasing the risk of bacterial contamination if not stored properly. Some fruits, like melons, are particularly prone to carrying bacteria. If fruit isn’t washed thoroughly before being cut, it may pose a food safety risk.
Airline Bread Rolls
Bread rolls served with meals on flights tend to be mass-produced and heavily processed. Many contain preservatives, artificial ingredients, and excessive salt to maintain freshness. Since airplane meals are already high in sodium, eating extra bread can contribute to dehydration and bloating.
Fried Foods
Deep-fried options like chicken tenders or potato wedges may be offered on some flights, but these foods are heavy, greasy, and difficult to digest at altitude. Fried foods can also lead to sluggishness and discomfort during long-haul flights, making them a less-than-ideal choice for in-flight dining.
Canned or Bottled Juices
Many fruit juices served on airplanes contain added sugars and preservatives. The high sugar content can lead to an energy spike followed by a crash, and the acidity in some juices can trigger heartburn. Since fruit juices don’t offer much hydration, they aren’t the best drink choice mid-flight.
Instant Noodles and Ramen
Some airlines offer instant noodles as a snack, but these meals are extremely high in sodium, which can contribute to dehydration and bloating. The broth is often made with artificial flavors and preservatives, making it one of the least nutritious in-flight meal options.
