Experts Share Their Go-To Snacks For Beating Travel Bloat For Good

Whether or not you're prone to bloat, a few hours (or more!) on a plane can wreak havoc on anyone's digestive system. The change in air pressure can cause your body's gases to expand and contract (think of how a water bottle brought on board reacts to the flight, then imagine that inside your body). Additionally, higher altitudes (the pressure in the plane is kept to around 6,000 feet, a little higher than Denver) can cause dehydration. Couple all of that with the guaranteed sedentary nature of a flight, and you have a perfect recipe for gut discomfort. Luckily, there are a few easy fixes.

"I always have a big bottle of water with me on the plane and avoid alcohol in-flight. Since airplane and restaurant foods tend to be high in sodium, which can also contribute to bloating, I bring some snacks that are high in potassium," says Jessica Cording, a registered dietitian with a practice in New York City. She also stashes a few easy produce staples in her carry-on bag. "My current obsession is cherry tomatoes—they're great because they don't need to be refrigerated and are less fragile than berries. I almost always have a zipper-bag-full in my purse when I travel. Avocado is another great option. A banana is another one of my go-to snacks that's high in potassium because it satisfies a craving for something sweet and also has a peel, which is appealing if you're kind of a germaphobe like me and don't want to think about what it's been in contact with."

Carlene Thomas, RDN, also keeps a water bottle on hand but prefers her plane produce in bar form. "Perfect Bar is one of my favorites that can stand alone as a meal made with a ton of whole foods ingredients, including spinach, tomato, and seaweed, but tastes like a dreamy dessert. Because they rely on refrigeration as the main preservative method (but are good out of the fridge up to a week), there's only 3 percent of your daily value of sodium, which means you're not fueling the travel bloat," she explains.

Best-selling Body Love author and celebrity nutritionist Kelly LeVeque prefers to eat her hydration. "I always pack a freezer bag of chopped water-packed veggies like cucumbers," she says, noting that she also has a stainless-steel water bottle with her as well.

Beyond hydration and sodium-balancing potassium, you can support your digestive system directly, with gut-balancing tonics and remedies. "I love taking Pique Teas Digestive Elixir with me when I'm traveling (or anytime, really!)," says Will Cole, D.C., a functional medicine practitioner and author of the upcoming Ketotarian. "This ancient formula is a blend of ginger, mint, citrus peel, and licorice root, all super beneficial for healthy digestion and gut health."

So, why is everyone in wellness bloated anyways? We've got answers.