Q&A: Keep ‘jet belly’ at bay by limiting highly fermentable foods before, during flights (2024)

Nearly 7.5 million Americans are expected to reach their holiday destinations by plane this year — a daunting task for most individuals but even more challenging for those with gastrointestinal disorders.

“Travel disrupts many of the body’s natural rhythms, including digestion,” Kyle Staller, MD, MPH, gastroenterologist and director of the Gastrointestinal Motility Lab at Massachusetts General Hospital, said in a recent Harvard Health blog post. “Time changes, altered eating schedules and impaired sleep are all likely culprits, especially in those who already have sensitive guts.”

Staller specifically cited “tummy problems” like diarrhea, constipation and indigestion, but another common complication of air travel is the feeling of a heavy stomach, often referred to as “jet belly.”

“Jet belly is often used to describe the uncomfortable bloating symptoms and increased intestinal gas that may be experienced during airplane travel,” Kate Scarlata, MPH, RDN, LDN, New York Times bestselling author and Boston-based GI expert dietitian who writes “For A Digestive Peace of Mind” blog, told Healio.

As the busy holiday season hits its stride, Scarlata offered our readers tips and tricks to keep in mind — and snacks to keep on hand — to manage or avoid common symptoms of “jet belly.”

Healio: How and why does “jet belly” occur?

Scarlata: Gasses in the gut tend to expand when air pressure decreases at higher altitudes. On a flight, intestinal gas expands, which an individual may experience as abdominal distention, bloating or perhaps even a greater urge to pass gas.

Healio: How can people avoid these symptoms?

Scarlata: While these symptoms are not completely controllable, as we all have some gas in our gut, reducing intake of highly fermentable foods 12 hours before and during the flight can help. Limiting carbonated beverages and chewing gum, both of which add air to the gut, during the flight also may be helpful.

Healio: How can symptoms be alleviated once they start?

Scarlata: Drinking peppermint tea or taking enteric-coated peppermint, which relaxes the intestine’s smooth muscle, may help with bloating symptoms.

Gas-X or other simethicone-based supplements also help reduce the size of the intestinal gas bubbles, allowing them pass more easily and relieve the bloating sensation.

Healio: Does “jet belly” affect those with GI conditions more severely?

Scarlata: Individuals with irritable bowel syndrome may be more troubled by the expansion of gas in their gut, as their intestine is more sensitive due to what we refer to as visceral hypersensitivity.

Further, IBS is a motility disorder and the growing gas may get trapped, leading to pain and cramping. Of note, IBS can co-occur with other GI conditions, such as celiac disease and inflammatory bowel disease.

Healio: What specific recommendations do you give your patients?

Scarlata: I encourage my IBS patients or those with a sensitive gut to dial back on common FODMAP-rich foods about 12 hours prior and during the flight.

Some examples of FODMAP-rich foods I may encourage individuals to reduce include wheat and wheat products, onion, garlic, legume-rich meals, trail mix with raisins and cashews, and hummus.

Instead, mealtime modifications may include subbing rice for pasta, enjoying lean meat, eggs or firm tofu for protein, and eating lower FODMAP fruits and veggies such as oranges, kiwifruit and green salads. I also recommend gluten-free pretzels, popcorn, rice crackers, a cheese stick or two, and low-FODMAP bars such as Fody Foods or BelliWelli for in-flight snacks.

Lastly, I advise sticking with still beverages such as water or tea during the flight, keeping alcohol intake moderate when traveling, and opting for dry white or red wine vs. bubbly drinks such as sparkling wine or beer.

Healio: Does this advice differ for those with or without GI conditions?

Scarlata: I would provide this advice to anyone who experiences uncomfortable GI symptoms of bloating when traveling by air.

References:

• 115 million Americans expected to travel over Christmas, New Year’s. https://newsroom.aaa.com/2023/12/115-million-americans-expected-to-travel-over-christmas-new-years/. Published Dec. 11, 2023.
• Travel tummy troubles: Here’s how to prevent or soothe them. https://www.health.harvard.edu/blog/travel-tummy-troubles-heres-how-to-prevent-or-soothe-them-202208042796. Accessed Dec. 06, 2023.