Airplane food often gets a bad reputation — but experts say there are clear physiological and environmental reasons why it tends to taste worse and feel harder on the body. If you’ve ever felt less-than-ideal after eating food during a long-haul flight, it turns out the feeling might not be in your head.
Experts say the humidity at 30,000+ feet in the air, combined with reduced air pressure, causes airlines to have to compensate by increasing sodium, sugar, and artificial flavoring just to make food taste “normal” for passengers. Should you eat airplane food on your next flight? Here’s why some experts say you might want to reconsider what you eat in the air.
What’s really in airplane food (and why)
“Airlines must compensate for changes in taste buds by increasing sodium, sugar, and artificial flavoring so food still tastes “normal” in the air. As a result, the meals are often far higher in salt and stabilizers than what most people would choose at home,” says Dr. Mark Kovacs, PhD, FACSM, CSCS, Performance Physiologist & Executive Health Specialist.
“With changes in air pressure and the low humidity inside the cabin, about one-third of our taste buds are ‘numbed’ on board, which can make normal food seem tasteless. Knowing this, airlines have to add sugar, salt, and spice to make meals more palatable,” says Veronika Larisova, Nutritionist and Exercise Physiologist at Chief Nutrition.
While this makes sense, it also means that eating foods that are even higher in sugar and salt than you would on the ground can make you feel sluggish, tired, and bloated going into your trip. Additionally, Larisova says many airlines need to add preservatives and hydrogenated vegetable and seed oils (high in trans fats) to stabilize and store the food. As a result, this means most airline meals are high in calories and low in nutrients — exactly the opposite of what you want from your food.
The hidden health downsides of airplane food
Beyond just the contents of the food on airplanes, there are other factors worth considering when deciding whether to eat airplane food. Kovacs points out the most obvious: digestion considerations. “When you’re sitting for long periods with limited movement and lower cabin humidity, gastric motility slows. Foods that are heavy, salty, or more processed can increase bloating and fluid retention.
This is especially noticeable on international flights where passengers may eat a full meal and then sit still for hours afterward. Combined with mild dehydration, which affects most travelers, this can leave you feeling sluggish and uncomfortable both during and after the flight,” he shares.
Beyond digestion, there’s also the timing factor to consider when eating food in the sky. Often, during long-haul and overnight flights, meals are served at times that passengers would not otherwise be eating if on the ground. When your body eats at different times of the day than you’re used to, symptoms like bloating, gas, and sluggishness can ensue. Whenever I travel for overnight flights, I ask myself, “Am I really hungry?” or “Am I just bored?” More times than not, if you already ate dinner and then boarded a flight, you’re not really hungry for two meals (and a mid-flight snack) — you’re probably just bored.
Healthier alternatives to in-flight meals
Whenever possible, eat before boarding your flight. “A balanced meal on the ground allows your digestive system to work under normal pressure and humidity conditions,” says Dr. Kovacs. Arriving early at the airport to get a good meal before the flight is less stressful and may even help you sleep better during the flight. Choose a light meal and avoid heavy, greasy items when selecting food at the airport.
In addition to grabbing a meal on the ground before you fly, Dr. Kovacs also recommends:
- Prioritize hydration. Cabin air can dry out faster. Drink water regularly throughout your flight and limit alcohol and sodas.
- Pack your own light snacks. Think nuts, fruit, jerky, or simple protein bars – foods without heavy sodium or added sugars.
- Move every 60 minutes. Even a brief stand or calf pump reduces bloating and improves circulation.
- Buy snacks after security to take on board, such as fresh fruit like apples or berries, or cut vegetables with hummus that will support energy and digestion without adding inflammation or bloating
What to choose if you are eating on the plane
There’s a time and a place for airplane food. If you’re really hungry, having a bit of airplane food certainly isn’t the end of the world. As Dr. Kovacs shares, the goal isn’t to avoid food entirely, but to be strategic about your food choices. “Choosing lighter, less salty foods and staying hydrated can make a noticeable difference in how you feel when you land; more energized, less bloated, and better able to get back into your normal routine,” he shares.
“Be selective, not restrictive. Choose lighter meals with vegetables and lean protein,” he shares. Many airlines offer low-sodium or low-calorie options too. Steer clear of heavy, creamy, or fried meals and foods that commonly cause gas (beans, carbonated drinks, cabbage family vegetables). Dr. Kovacas also warns passengers to avoid excessive alcohol or caffeine, as they can worsen dehydration.
