Flights often see plane passengers grabbing food at the airport or splurging on treats in the aircraft. However, it can be a mistake to not look after your diet while flying, experts have warned. It’s important to make sure you’re not overeating or consuming the wrong kinds of food. A nutritionist has revealed what you should not resort to when eating on a plane.
“Early morning flights and broken sleep on a plane can leave us feeling groggy and craving quick fix foods,’ said London nutritionist Lily Soutter.
“In fact, research has shown that when we have less than seven to eight hours sleep our appetite hormone increases, and we’re more likely to consume 330 more calories made up of quick fix foods.”
“Often these quick-fix foods can wreak havoc with digestion,” Soutter added.
“Instead pack a few high fibre options to keep digestion healthy and hunger at bay, try nuts and fruit for a healthier sweet fix.”
Getting enough fire is crucial while away to maintain a healthy gut. “On average, the UK population are only consuming half their recommended daily fibre intake,” said Soutter.
“Whilst abroad this figure may drop even further! Fibre is essential for healthy digestion and preventing constipation.”
“Chia seeds can be a fast-track way of increasing intake; just two tbsp. provide 11g fibre.
“These little seeds can be easily packed into a suitcase and can be consumed as a snack or sprinkled over your breakfast.”
Another way to help maintain a healthy and happy gut while travelling is to take probiotics.
“It’s not only the lack of fibre which can be bothersome to digestion. Depending on the country, travellers diarrhoea may affect as many as 5-50 per cent and can put a huge damper on any trip,” Soutter explained.
“Interestingly there is more and more research to suggest that taking probiotics during the trip may be a safe and effective preventative tool.”
Ahead of a flight, there are certain foods that should definitely be avoided.
Flying makes flatulence much worse, which is unpleasant for both you and the other passengers around you.
“Bloating and cramps are not uncommon with air travel. Due to air pressure, gas in the intestinal will expand at around 30 per cent when flying,” said Soutter.
“To prevent the bloat, it’s advisable to pass on the carbonated drinks and gassy foods like broccoli, beans, and onions before your flight.”
Coffee could also make bloating worse so consider drinking a peppermint tea instead.
And if you’re wondering why food can taste bland on a plane, it’s been shown that people’s taste buds are altered when they are 30,000 feet in the air.
A British Airways chef told Channel 5 documentary ‘First Class Vs Economy: Is It Worth It?: “You lose, actually, 33% of your ability. It’s quite a lot. We compensate for that lack of taste by including umami-rich ingredients.”
Umami is the fifth taste, after sweet, salt, sour and bitter. It is a savoury flavour, found in ingredients such as mushrooms, tomatoes and Worcestershire sauce.
The chef added: “That’s why Bloody Mary’s are so popular on board.”
