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What to avoid -

Overall, avoid consuming anything that you know is problematic for you and will be difficult to digest. 

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Things to consider -

For example, if you're lactose intolerant, avoid dairy products. If you have irritable bowel syndrome (IBS), don't foods that trigger your symptoms.

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Fried food -

Eating fried foods can trigger heartburn due to their high fat and oil content, plus they often contain excessive sodium.

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Fried food -

Due to these combinations, fried food can lead to fluid retention and cause bloat or swelling in your body while you're up in the air. 

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Salty or processed food -

Salty processed foods are also packed with sodium and saturated fats, which should be avoided at high altitudes. Don't open those potato chips!

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Red meat -

If you're tempted to hit up your favorite burger spot before a flight, then you might want to rethink that. 

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Red meat -

Many people have difficulty digesting red meat, so in addition to your own discomfort, people around you might appreciate the gases your body produces as it tries to digest...

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Carbonated drinks -

You should avoid these both before and during your flight. Carbonated beverages like soda can cause gas and possibly heartburn.

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Apples -

An easy snack to bring along, apples might seem like a healthy choice. However, all the fiber in them makes them difficult to digest, which leads to gas and bloating.

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Caffeinated drinks -

Avoid coffee and caffeinated tea during the flight, as they can contribute to dehydration. 

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Alcohol -

Sorry to break it to you, but alcohol and flying is a seriously bad mix. 

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Alcohol -

Alcohol can dehydrate you and lead to you feeling hungover when you land, which isn't the ideal start to a trip. 

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Spicy food -

Known for causing stomach discomfort, it's best to stick with something more bland before boarding.

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Legumes -

Legumes contain a sugar known as oligosaccharide, which is difficult to fully digest, often leading to bloating, discomfort, and increased gas.

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Legumes -

Examples of legumes include beans, lentils, chickpeas, and peanuts. If you can't avoid them entirely, consider consuming them in moderation.

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Broccoli -

Like beans, cruciferous veggies such as broccoli, cabbage, and cauliflower can cause gas. 

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Gum -

By chewing gum, you let excess air into your body, which in turn causes gas and bloating. You're better off freshening your breath with a mint!

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Tap water -

A 2019 scientific study concluded that passengers should avoid drinking tap water on planes due to the frequency with which airline water is found to contain harmful bacteria. Drinking contaminated or unclean water can make you sick with diarrhea, vomiting, and stomach pain.

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Garlic -

The compound allyl methyl disulfide is one of the culprits contributing to garlic breath, which can take up to 24 hours to move through your body. So you'll definitely want to avoid anything with a strong garlic flavor before a flight. 

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Dried fruit -

If you've been recently diagnosed with asthma, consuming dried fruit isn't the best choice for a flight. Dried fruit can contain sulfites, which could promote an attack, according to an article in the journal Gastroenterology and Hepatology from Bed to Bench. Plus, lower oxygen levels might worsen breathing issues.

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Nuts -

Nuts are a practical snack, but you won't be able to eat them if the flight attendant announces that someone on board has a severe nut allergy. Because the plane recycles a percentage of cabin air, opening your bag of nuts could expose particles to the allergic person. 

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What to eat and drink -

Feel free to bring any of the following prepackaged or self-prepared snacks into the airport or onboard a plane.

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Fruit -

Having fruit as a snack is good to help regulate blood pressure, ease muscle cramps, and boost immunity. Good fruits to eat include oranges, bananas, strawberries, and grapes. 

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Lean protein -

Including lean protein in your diet provides essential nutrition without the drawbacks of high-fat foods. Opt for lean protein sources like nonfat yogurt, turkey, or chicken.

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Quinoa -

Utilized in various food products like crackers, breads, and cereal, quinoa is rich in fiber and iron. As the body produces more red blood cells to cope with reduced oxygen levels at higher altitudes, maintaining an iron-rich diet can help alleviate altitude sickness. 

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Unsalted nuts -

If there's no announcement on board that someone has a severe nut allergy, go for unsalted nuts. You'll avoid the extra sodium but still get a nutritious blend of fats and protein. 

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Bottled water -

Water is one of the best things you can drink, before, during, and after a flight. It prevents dehydration, and therefore bloating, and helps to reduce jet lag. However, make sure it's bottled water! 

See also: Tips on how to survive a long-haul flight

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