'Best to avoid': Expert's simple airport food tip to feel better on your flight

Travelling can take a toll on the body, especially when it comes to what we eat on a journey.

As Aussies' 2025 travel calendars fill up, it's important we remember to care for our physical health while in transit.

Changes in air pressure, poor sleep, and in-fight meals, all normal parts of air travel, can often disturb the stomach, so eating the right foods before a flight is crucial to feeling good and energised.

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Speaking to Saga Holidays, experts have warned travellers to skip the airport fry-up and opt for something more nutritious.

It may be tempting (and easier) to choose a ready-made meal at an airport, train station, or seaport, but this isn't the best option to keep energy levels high during a long-haul journey.

"It's best to avoid very fatty, fried or highly processed foods before flying, as these take longer to break down and may cause pre-flight digestive discomfort," Pharmacist Carolina Goncalves said.

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Health and wellbeing coach Sarah Stannard suggested choosing pre-flight meals that reduce bloating and improve digestion.

"Foods rich in fibre and protein while avoiding processed, high-sodium, or gas-inducing options," she said.

These can include porridge with chia seeds, scrambled eggs and a smoothie with spinach and banana.

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These foods also contain probiotics, which promote the growth of good bacteria in the gut, which "help break down food more efficiently and improves the absorption of nutrients," Carolina added.

Sarah recommended lean protein (grilled chicken, fish, or lentils) to keep you full and stabilise blood sugar, whole grains (brown rice, quinoa) for sustained energy, steamed vegetables for fibre and digestion support, and fresh fruit for hydration and vitamins.