Flying can be a thrilling experience, but for some, it comes with an unwanted side effect: a gassy, upset stomach. If you’ve ever wondered why this happens and how to prevent it, we’ve got you covered. Scientists have shed some light on the digestive changes that occur during air travel, and we have gathered practical tips from experts to ensure a more comfortable flight.
As you ascend to higher altitudes, atmospheric pressure decreases, making the air feel thinner. This change in pressure affects the oxygen levels in your body, leading to what experts call hypoxia. Reduced oxygen levels can slow down the activity of digestive enzymes, potentially causing digestive problems. Although direct research on commercial air travel is limited, high-altitude studies have revealed gastrointestinal changes such as upset stomachs and even bleeding in the bowels.
Thankfully, commercial airplanes are equipped with cabin-pressure-control systems that simulate a pressure similar to that at 8,000 feet of altitude. However, the change in cabin pressure can still cause gas in your gut to expand, especially if you have food in your stomach. Just like your ears pop when the plane ascends or descends, the air-filled cavities in your gut widen to adjust to the sudden shift in pressure.
The length of your flight also plays a role in gastrointestinal discomfort. Extended periods of sitting in cramped seats can compress your abdomen and make it harder for food to pass through. Inactivity slows down intestinal motility, exacerbating bloating and constipation. Moreover, turbulence during the flight can trigger nausea and vomiting, particularly for individuals prone to motion sickness.
Stress is another factor that may contribute to a gassy stomach while flying. Research has shown that anxiety and stress release the hormone cortisol, which reduces blood flow and oxygen to the digestive system. This decreased blood flow slows down digestion and may lead to symptoms such as bloating and abdominal cramping.
If you already have a gastrointestinal condition like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), flying can worsen your symptoms. The anxiety associated with flying can trigger episodes of diarrhoea in individuals with Crohn’s disease, a type of IBD. People with IBS often experience frequent bloating, diarrhoea, and constipation, which can be aggravated by the stress of flying.
The good news is that there are steps you can take to prevent tummy troubles during your next flight. Experts recommend staying hydrated by drinking plenty of water before and during your journey. The dry air and low humidity levels in the cabin can dehydrate you, slowing down digestion and worsening constipation.
When it comes to meals before your flight, opt for light options that are gentle on the stomach. Lean proteins, fibre-rich foods, and healthy fats can help prevent digestive discomfort. Avoid processed or salty foods, and try not to eat within 30 minutes of boarding to allow sufficient time for digestion.
Once on the plane, it’s best to skip wine, coffee, and carbonated drinks, as they can further upset your stomach. When it’s safe to do so, make an effort to stay mobile by stretching or walking around the cabin. Moving around helps promote intestinal motility and prevents bloating.
If you have a preexisting gastrointestinal condition or feel anxious about flying, consulting with your doctor before your trip is a wise decision. They may have additional recommendations or remedies specific to your needs. Remember that any digestive issues you experience after landing are usually temporary and should subside within 24 to 48 hours.
So, the next time you find yourself with a gassy stomach on a plane, don’t be afraid to let it out. Moving around and releasing gas can alleviate discomfort. Just be mindful of those around you and try to find a discreet spot if possible.
By staying informed about the science behind gassy stomachs on airplanes and following these practical tips, you can ensure a more comfortable and enjoyable flight experience. Happy travels!
p/s: PPHM team is planning for year-end travel
