question: It is common to experience an unpleasant bloating sensation during a flight. Why is that? Is there anything I can do?
A day of air travel can have a negative impact on your digestive system, causing gas, bloating, and the need to release pressure.
Do you ever feel like your waistband is too tight on a plane? “This is the real deal,” says Dr. Melissa Hirschman, a gastroenterologist at Oregon Health and Science University.
Dr. Baha Moshily, a gastroenterologist at Atrium Health Wake Forest in Charlotte, North Carolina, says some people, such as those with irritable bowel syndrome, are more bothered by airplane gas and bloating than others. said that it has been done.
But she says understanding the causes of these symptoms can help you strategize how to avoid them.
Why is gas produced when flying?
Our gastrointestinal tract is constantly filled with gas. According to Dr. Hirschman, we swallow air when we eat and drink, but bacteria in our gut also produce gas.
As the plane climbs and the cabin pressure drops, the normal amount of gas expands and takes up more space in the stomach and intestines, she said. This is similar to what happens to potato chip bags and plastic bottles, Dr. Moshily added. “Everything gets swollen.”
There isn't much research on the subject, but in a 1969 study, 18 military personnel “agreed to avoid passing gas” during a simulated flight. As the simulated altitude increased to about 30,000 feet above ground level, the average abdominal gas he experienced more than quadrupled.
Dr. Moshily says that at high altitude, the muscles that keep the contents of your digestive system moving around appear to contract more slowly. Experts don't know why this happens, she added. However, this is one of the reasons why you may feel constipated on the day of your flight, and if your intestines are upset, it can also lead to more gas.
Dr. Hirschman said sitting for hours on end during a long flight won't help, and that walking and other physical activity usually helps keep the gastrointestinal tract “moving.”
Megan Leal, a gastrointestinal psychologist at Michigan Medicine, said the stress and anxiety of traveling can also make gas and bloating worse.
How to prevent and deal with gas generation while traveling
You cannot change the airplane's altitude or barometric pressure. But if flying leaves you feeling gassy and bloated, our experts can advise you on your next trip.
Be careful what you eat. Tamara Duker Froeman, a New York City dietitian who specializes in digestive disorders, says you should avoid foods known to cause gas the day before you depart. Common culprits include high FODMAP foods such as beans, onions, garlic, wheat, certain nuts, dairy products, and fruits.
Continue to avoid these foods on the day of your trip. Consider packing healthy meals and snacks so you're not at the mercy of what's available at the airport, adds Dr. Leal.
Please stay hydrated. Dr. Moshily said “hydration is key” to avoid constipation, which can worsen gas and bloating. Bring a refillable water bottle so you have water throughout the day. Also, avoid alcohol the day before and the day of your trip, as it can cause dehydration.
Coffee has a bad reputation for causing dehydration, but there's no evidence that it actually causes dehydration or that it increases bloating, Froeman said.
For some people, carbonated drinks can make gas symptoms worse, Froeman said. However, some people find that drinking carbonated drinks makes them burp a little easier and reduces gas buildup. “Know yourself,” she says, and choose your drinks accordingly.
Use medications and supplements as needed. Dr. Hirschman said you may consider taking an over-the-counter medication, such as Gas-X or Mylanta, before your flight. Alternatively, trying an enzyme supplement like Beano or Fodzyme before eating may help reduce gas produced by digestion, she adds.
Avoid gum. Hirschman says chewing gum may reduce ear discomfort during flight, but it can also cause you to swallow more air. If you're concerned about bloating, try avoiding gum or limiting the number of times you chew it, she said.
move your body. Get up from your seat every hour if you can, Froeman said. Find space to reach your toes or try twisting your midsection from side to side. These movements can help gas spread through the intestines instead of staying in one place, she said.
Take a deep breath. If you're stuck in your seat and can't move, Dr. Leal says diaphragmatic breathing can help reduce stress and relax your gut.
First, breathe in through your nose for four seconds and feel your belly expand, she explained. Next, exhale through her mouth for 6 seconds and feel her stomach drop.
'Leave me alone. ' If the gas is causing you pain or discomfort, holding it in will make you feel even worse, Dr. Leal added. “It's healthy to go outside.”
Walk to the bathroom if possible. But if that's not possible, she said, using the sound of her engine as a cover, “just leave it alone.”
“Trust me, you're not the only one farting on airplanes,” she said.
