When flying, travellers might be unknowingly sabotaging their own comfort by choosing the wrong meals.

That’s why travel lovers are being warned to avoid two common in-flight dishes that could leave you feeling sluggish, bloated, and dehydrated.

Travel Republic has interviewed a certified gastrointestinal nutritionist to share some key tips for maintaining your health and energy levels while travelling – and some may come as a surprise to many.

Avoid heavy, creamy dishes

The dry air in the cabin can lead to dehydration and slow down digestion, so it’s a good idea to stay away from rich, creamy dishes, especially if they appear on the in-flight menu.

These types of meals, including fried foods and dishes with heavy sauces, can be hard on the stomach, causing sluggishness and bloating.

As a result, opting for lighter, easier-to-digest options is a smart move when flying, especially when it comes to long-haul flights to destinations with much different time zones.

Steer clear of sugary snacks

Sugary snacks are another culprit to watch out for, as they can cause rapid energy spikes followed by crashes, leaving you feeling fatigued and uncomfortable.

Salty snacks, like crisps, can contribute to dehydration and further exacerbate bloating, especially in the dry atmosphere of an aircraft.

To keep your energy levels stable, it’s best to avoid sweets, chocolates, and salty treats while on board.

Focus on energising, gut-friendly foods

To maintain steady energy and avoid feeling tired during your flight, choose foods that provide lasting fuel.

Complex carbohydrates, such as whole-grain crackers or quinoa, can offer a more stable energy release, while lean proteins like chicken or nuts help to keep you feeling satisfied for longer.

According to Alyssa Simpson, RDN, CGN, CLT, and digestive health dietitian: “Lean proteins like grilled chicken or fish, plain rice or quinoa, and cooked vegetables are gentle on the stomach and less likely to cause discomfort.”

Hydrating foods such as cucumber, watermelon, oranges, and grapes are also fantastic options to combat the dryness of cabin air, as they have a high water content that helps keep you hydrated.

By making mindful choices with your food and drink, you can stay comfortable, energised, and healthy throughout your journey, ensuring you arrive at your destination ready to embrace the adventure ahead.