Any travel plans in the near future? Do you tend to get gassy, bloated and/or constipated while traveling? I do (and I know I am not alone). So, why is that?
When we fly, gasses expand in the gut by about 30%. So, whatever gas is in your gut already as you board the plane and/or influenced by the food/drink choices you make before and during your flight is likely to put more pressure against the bowel walls as altitudes rise. You’ve probably seen how your bag of chips is close to exploding at higher altitudes – the same is happening in our gut! The increased gas can be a culprit for bloat and gas/flatulence and affect motility. Other reasons why flying and traveling in general increases our gut discomfort is because we are:
Sitting for long periods of time with minimal movement.
Probably holding our farts (or at least most are ;)
Our bowel and diet routine get discombobulated, and you might miss your poop opportunity or eat less fiber and/or be less hydrated while traveling.
So, what do you need to do to mitigate all this?These are 7 tips to help you fly and travel your best.
1.Be mindful of behaviors that insert air into the gut such as mouth breathing, drinking from a straw, chewing gum, or carbonated beverages. Stick to flat drinks.
2.Eat a low FODMAP diet for a day or two prior to travel and during your flight. Certain foods are known to ferment (ie create gas) in the gut more than others. These include legumes (beans and lentils), onions, garlic, cauliflower, Brussels sprouts, lactose-containing dairy, inulin-containing products like high fiber bars, apples, pears, or sugar free products using sugar alcohols such as sorbitol. By following a low or lower FODMAP diet for a couple of days you will reduce air produced in the gut and feel better while you fly. More onBloating hereandcheck out my FODMAP video on Insta.
3.Take a walk during your flight or at least work on your posture while sitting. Not moving our bodies or being crunched over for hours can reduce the flow of food AND gases through the gut creating pockets of air that can be painful. Moving your body or even lengthening your torso can help.
4.Pass that gas. Don’t hold it in.
5.Advocate for slower mornings and stick to your bowel routine. This might look like getting a later flight or waking up a little earlier to give yourself time to relax, drink your coffee and poop before traveling.
6.If you know you get constipated while traveling, be prepared and bring a poop kit. Include chia seeds or a fiber supplement, magnesium, stool softeners, etc. DO NOT wait until you are miserable to do something about it.
7.Take simethicone, known asGas-X, before and during your flight, as needed. It helps break down gas bubbles into smaller particles that reduce pressure within the gut. It’s an over-the-counter med that is very safe.
Feel free to share with fellow flyers and let me know whether these tips were helpful!
Alanna