Why do you get gassy on air travel – 03/27/2024 – Balance

A day of air travel can disrupt the functioning of your digestive system, causing gas, bloating and the need to release some pressure.

That feeling of tightness in your waist during the flight? “It’s a real thing,” says Melissa Hershman, a gastroenterologist at Oregon Health and Science University.

Some people — like those with irritable bowel syndrome — are more bothered by gas and bloating on planes than others, says Baha Moshiree, a gastroenterologist at Atrium Health Wake Forest in Charlotte, North Carolina.

But, she says, understanding the causes of these symptoms can help us avoid them.

WHY AIR TRAVEL CAUSES GASES

We always have some gas in our digestive tracts. We swallow air when eating and drinking, says Hershman, and our gut microbes also produce gas.

When a plane climbs and cabin pressure drops, this normal amount of gas expands, taking up more space in the stomach and intestines, he explains. This is similar to what happens with a bag of chips or a plastic water bottle, says Moshiree. “Everything gets swollen.”

There isn’t much research on the subject, but in a 1969 study, 18 military men “agreed to avoid outgassing” during a simulated flight. As their simulated altitude rose from ground level to nearly 30,000 feet [cerca de 9 quilômetros]average abdominal gas more than quadrupled.

Being at high altitude also appears to slow down the muscle contractions that keep the contents of your digestive system moving, says Moshiree. Experts don’t know why this happens, she said, but it’s one reason you may feel constipated on air travel days, and a sluggish bowel can also allow more gas to build up.

Sitting for hours during a long flight doesn’t help, Hershman says—walking and other physical activities typically help keep the gastrointestinal tract “moving.”

The stress and anxiety of travel can also make gas and bloating worse, says Megan Riehl, a gastrointestinal psychologist at Michigan Medicine.

HOW TO PREVENT AND DEAL WITH GAS DURING TRAVEL

You can’t change your plane’s altitude or air pressure, but if flying makes you gassy and bloated, experts have suggestions for your next trip.

WATCH WHAT YOU EAT

Starting the day before you leave, avoid foods that you know cause gas, says Tamara Duker Freuman, a dietitian in New York who specializes in digestive conditions. Common culprits include foods like beans, onions, garlic, wheat, and certain types of nuts, dairy products, and fruits.

On the day of your trip, continue avoiding these foods. Consider packing meals or snacks that you know digest well, Riehl adds, so you’re not dependent on what’s available at the airport.

STAY HYDRATED

“Hydration is key” to avoid constipation, which can worsen gas and bloating, says Moshiree. Carry a refillable water bottle so you can drink water throughout the day. And avoid alcohol the day before and the day of travel, as it can dehydrate you, she adds.

Coffee has a bad reputation for dehydrating, but there’s no evidence that this happens — or that coffee increases bloating, Freuman says.

She says carbonated drinks can increase gas symptoms for some people. But for others, sparkling water can help release air and reduce gas buildup. “Know yourself” and choose your drinks accordingly.

USE MEDICATIONS AND SUPPLEMENTS AS NEEDED

You might consider taking an over-the-counter medication like Gas-X or Mylanta before your flight, says Hershman. Or try an enzyme supplement like Beano or Fodzyme before eating, which can help reduce gas produced by digestion, he adds.

AVOID GUM

Chewing gum can ease ear discomfort during a flight, but it can also make you swallow more air, says Hershman. If you’re worried about bloating, try avoiding gum or limiting chewing, he says.

MOVE YOUR BODY

If you can, get up from your chair every hour or so, advises Freuman. Try to find space to lean toward your feet, or twist the middle part of your body from side to side. These movements can help spread gas in your intestine instead of building up in one place, she says.

BREATHE DEEPLY

If you’re stuck in your chair, diaphragmatic breathing can help reduce stress and relax your gut, points out Riehl.

First, take a four-second inhale through your nose and feel your belly rise, he explains. Then exhale for six seconds through your mouth and feel your belly drop.

‘LET IT OUT’

If gas is causing you pain or discomfort, holding it in will only make you feel worse, says Riehl. “It’s healthy to just let them out.”

Go to the bathroom if you can. But if that’s not an option, let the engine noise be your cover and “just let it out,” he advises.

“Trust me,” she says, “you’re not the only one farting on a plane.”