What to eat before and during a flight

Before departure: what to eat

A light but substantial meal in the hours before the flight, avoiding excessively fatty or spicy foods, reduces the risk of digestive discomfort during the hours ahead. Those who often suffer from bloating can have their meal at least two hours before boarding, rather than eating right before taking off.

On board: foods that cause the most bloating

Given the gas expansion related to pressurization, carbonated drinks and salt-rich foods worsen a discomfort that on the ground would go unnoticed. Bringing personal snacks — dried fruit, energy bars, dry biscuits — is especially useful on flights without a meal included, and avoids depending solely on what is offered on board.

Alcohol in flight: what the latest research says

Blood alcohol levels do not increase with altitude at the same quantity consumed, but a 2024 study from the German Aerospace Centre, published in Thorax journal, measured the combined effects of alcohol and pressurization during sleep: in volunteers who had drunk before falling asleep in a chamber simulating cabin pressure, blood oxygen saturation dropped to an average of 85%, below the normal clinical threshold of 90%, with an increase in heart rate to nearly 88 beats per minute. Researchers therefore suggest limiting alcoholic consumption on long-haul flights, especially before sleeping.

Odours and good practices in the cabin

Avoiding foods with strong odours, out of respect for neighbouring passengers in a shared and poorly ventilated space, remains a practical consideration often overlooked when planning a meal to bring on board.

If you plan to sleep during a long flight, skip alcohol that evening: the 2024 study measured a real and measurable drop in blood oxygenation precisely in passengers who had consumed it before falling asleep at altitude.