Q: I often feel uncomfortably bloated during flights. Why is this happening and can I do anything about it?
A day of air travel can throw a wrench in the inner workings of your digestive system, causing gas, bloating and the need to release some pressure.
That tightness you feel in your lower back on a flight? “This is a real thing,” said Dr. Melissa Hershman, a gastroenterologist at Oregon Health & Science University.
Some people — like those with irritable bowel syndrome — are bothered by airplane gas and bloating more than others, said Dr. Baha Moshiree, a gastroenterologist at Atrium Health Wake Forest in Charlotte, NC.
But, he said, understanding the causes of these symptoms can help you plan how to avoid them.
Why Air Travel Gives You Gas
We always have some gas in our digestive system. We swallow air when we eat and drink, Dr. Hershman said, and our gut microbes also produce gas.
When a plane climbs and the cabin pressure drops, that normal amount of gas expands, taking up more space in your stomach and intestines, he said. This is similar to what happens in a bag of chips or a plastic water bottle, Dr Moshiree added. “It’s getting all puffy.”
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 rose from ground level to nearly 30,000 feet, their average abdominal gas quadrupled.
Being at high altitude also seems to slow the muscle contractions that keep the contents of your digestive tract moving, Dr. Moshiree said. Experts don’t know why this happens, he added. But it’s one reason you might feel constipated on airplane days, and a sluggish gut can also allow more gas to build up.
Sitting for hours on a long flight doesn’t help, Dr. Hersman said — walking and other physical activity usually helps keep the GI tract “moving.”
Travel stress and anxiety can also make gas and bloating worse, said Megan Riel, a gastrointestinal psychologist at Michigan Medicine.
How to prevent and treat gas while traveling
You cannot change the altitude or atmospheric pressure of your plane. But if flying makes you gassy and bloated, experts have suggestions for your next trip.
Watch what you eat. Starting the day before your departure, avoid foods you know make you gassy, ​​said Tamara Duker Freuman, a New York-based dietitian who specializes in digestive conditions. Common culprits include high-FODMAP foods such as beans, onions, garlic, wheat, and certain nuts, dairy products, and fruit.
On the day of your trip, continue to avoid these foods. Consider packing meals or snacks that work for you, Dr. Riehl added, so you’re not at the mercy of what’s available at the airport.
Stay hydrated. “Hydration is key” to avoiding constipation, which can worsen gas and bloating, Dr. Moshiree said. Bring a refillable water bottle so you can drink water throughout the day. And avoid alcohol the day before and on the day of travel, as it can be dehydrating, she added.
Coffee has a bad reputation for being dehydrating, but there’s no evidence that it is — or that coffee increases bloating, Ms. Freuman said.
For some people, carbonated drinks can increase gas symptoms, Ms. Freuman said. But for others, seltzer can help them burp a little and reduce gas build-up. “Know thyself,” he said, and choose your drinks accordingly.
Use medications and supplements as needed. You might consider taking an over-the-counter medication like Gas-X or Mylanta before your flight, Dr. Hershman said. Or try an enzyme supplement like Beano or Fodzyme before you eat, which can help reduce gas produced by digestion, she added.
Avoid chewing gum. Chewing gum can ease ear discomfort during a flight, but it can also cause you to swallow more air, Dr. Hershman said. If you’re worried about bloating, try skipping the gum or cutting back on chewing, she said.
Move your body. Get up from your seat every hour or so if you can, Ms. Froyman said. Try to find some room to reach towards your toes or twist your midsection from side to side. These movements can help the gas spread around your gut instead of pooling in one spot, he said.
Breathe deeply. If you’re stuck in your seat, diaphragmatic breathing can help reduce stress and relax your gut, Dr. Riehl said.
First, take a four-second breath in through your nose and feel your belly rise, she explained. Then exhale for six seconds through your mouth and feel your belly drop.
‘Let it go.’ If gas is causing pain or discomfort, holding it in will make you feel worse, Dr. Riehl added. “It’s healthy to let it out.”
Walk to the bathroom if you can. But if that’s not an option, let the engine noise be your cover and “just let it go,” he said.
“Trust me,” he said, “you’re not the only one who farts on a plane.”
