How to avoid bloating while traveling!

As many of us prep our body (we know most of the girls agree with us on this 😉 ) for an upcoming vacation where we try to shed some extra weight either by opting for workout sessions or simply trying to eat healthy and all our efforts are gone waste when this “Bloating” happens.

Many of you might have wondered why we feel heavy, some kind uneasiness, swollen and gassy while travelling. Yes, that’s right we feel all the ugly things going on in our body, especially in our tummy. So, what is this bloating thing? And why does it happen when we don’t need it to happen?

Eat healthy!

In simple words, bloating is nothing but an abnormal protruding of our stomach due to buildup of gas in our digestive system which does not only look bad but also causes lot of discomfort. Bloating can happen to anyone, both men and women, even children. Having experienced it ourselves in most of our travels in the past, we thought of sharing few tips on this with our readers as how to avoid or reduce bloating while traveling.

What causes bloating?

Bloating while travelling, either by air or by road can be caused due to reduced movement to our body as we sit crammed in our seats for a long time.  Also, few medical researchers say that when you travel by flight, as the cabin pressure decreases there is an increase volume in our body, resulting in bloating. Bloating can also be caused due to our diet as we tend to indulge in lot of fatty and high salty foods, sodas etc. A jet-lagged body when we travel to different time zones can also be one of the reasons.

Symptoms of bloating

Although bloating may not be a major health issue to be considered while traveling but without our knowledge it can causes a lot of discomforts, uneasiness in our body which can damper our mood and spoil our vacation.

How to avoid bloating?

By just following few simple and easy steps we can avoid or reduce bloating.

  • While traveling in flight try moving around or try to take small walks inside the flight. Avoid consuming alcohol and caffeinated drinks, gas producing foods (broccoli, cauliflower, brussels sprouts etc.) sparkling water or any form of sodas, instead stick to the still water to keep yourself hydrated. Also, avoid chewing gums on the plane as you tend to swallow lot of air into your body (stomach), which in turn makes you feel gassy and avoid sugar-free products.

Fresh fruit juices are always a win!

  • It is said that bacteria in our intestine are known to produce gas that results in bloating. So, to avoid this start taking some probiotic supplements (e.g, Yakult), preferably one or 2 weeks before your travel, as it helps in building healthy bacteria within our body which in turn helps in better absorption of the nutrients.
  • It might be very tempting to eat whatever we see delicious, but try to content yourself with your regular portions as your body is not used to such huge portions and have your meal routines somewhat similar to your home. Stick on having small portions instead of stuffing yourself and then going through all the uneasiness.

Start your day on a right note!

  • Try to avoid food with high fat and salt contents and instead opt for healthy stacks and fiber rich food. Eat as much as fresh fruits and vegetables, fiber in this helps tin better bowel movement and prevent bloating.As we all are tempted to sample local cuisines while traveling, do a proper research or consult the locals as where you can find good local food and know the place and hygiene before ordering there and be cautions on what you are ordering as our body wont be used to foreign food.

Snacking on the go!

  • Our biological clock goes through a lot of changes when we travel to a different time zone as we might be eating while we must be sleeping and vise versa. So, try to keep yourself awake if you have arrived at a destination during when its still day.

Explore more!

As they say “Staying healthy is happy traveling”, we hope you found these tips helpful for a healthier travel. Also do share your thoughts on the post and if you do more helpful tips to avoid bloating please share in the comments below.


  1. January 25, 2017    

    Interesting post.
    It happens at times. I faced this problem during high altitude, at times when in hills.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thank you Sapna! We are prone to this during long journeys…:)

  2. January 25, 2017    

    Super tips there….carrying jaljeera sachets may work too hehe 🙂 loved the useful post 🙂

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thank you Shweta for the tip! We will make sure we carry jaljeera sachets in our next trip 🙂

  3. January 25, 2017    

    Hi buddies, “Staying healthy is happy traveling” is really interesting blog. Many times we feel heavy, uneasiness, swollen and gassy because of bloating. Thanks for useful tips.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      True Rekha! Hope you found these tips useful…:)

  4. January 25, 2017    

    Helpful tips. The pictures are great.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thank you Indrani! 🙂

  5. January 25, 2017    

    Nice post and tips, Beautiful pics 🙂

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thanks Rupam 🙂

  6. January 25, 2017    

    I wish I could do it too, maybe I will with your tips!

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Its not too late to start 😉

  7. January 25, 2017    

    Excellent tips.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thanks Rajesh! 🙂

  8. January 28, 2017    

    Such good advice about moving around on the plane. I don’t know if I could avoid caffeine on a long flight, but maybe minimize it or hold off until near arrival :). Healthy snacks and high fiber is always a good plan, but especially when traveling. It’s so easy to want to dive into rich, local specialties.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thanks Mel! Yes, controlling not indulging in local cuisine is the toughest part! 😉

  9. January 28, 2017    

    Interesting topic, but obviously not less important…
    Yes my feeling is also especially when you travel while sitting a lot (relaxing, beach vacation, long roadtrips etc.) bloating could be a bigger issue. For example in Asia I never had really that much problems, so I think the kind of food plays a big role as well (obviously light portions of rice and fish are probably better than heavy burgers with bacon). But I definitely agree to the part with moving, this is quite essential to help not to get bloatings so heavily…

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thanks Hendrik! Totally agree with you! Food plays a major role in bloating….

  10. January 28, 2017    

    It is hard to give upon alcohol while traveling. Next month I am leaving for Thailand. I will have to try hard not to eat too much street food.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Have a safe and healthy trip to Thailand! 😉

  11. January 28, 2017    

    Thanks for the tips. I suffer from this but have never researched it so I didn’t know much about it . I love trying out foreign foods and ended up with a bad stomach bug as I was leaving Phuket on my last trip. I’m going to try taking the probiotics the next time I travel.

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Bloating is one such issue which we often ignore! Hope you found these tips useful Sara!

  12. January 28, 2017    

    Boys agree with you too with regard to prepping the body, especially in summer! This was interesting because I get bloated when not traveling too. After reading this I guess it’s because I have been sat down too much even if I do exercise daily. And the reason for me bloating whilst traveling must be from my terrible diet on the road. I’ll try follow you advice and not go with sodas, instead drink fruit juice or water. That’s at least a start!

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Small steps towards healthy travelling James! 🙂

  13. January 29, 2017    

    Lucky for me, I haven’t had experienced bloating while traveling. But I did experience some health concerns. While traveling can be fun, it truly is important to be ready because you don’t know how it will adapt to the difference in climate conditions! That is why I always pack a first aid kit with me all the time!

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      That’s true Abigail! Any kind of health related issue can be a surprise, Thank you for suggesting the idea of first aid! 🙂

  14. Ticking the Bucketlist Ticking the Bucketlist
    January 29, 2017    

    Such a useful post. I became a balloon on my last flight, which was 17 hours!
    I love the fruit plate… looks delightful!

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Thank you so much! 🙂

  15. January 30, 2017    

    I have started to notice this happens every time I fly now!! It makes the first few days in a place really uncomfortable!! I will try your tips for next time I fly as I have lots of flights booked within europe this year 🙂

    • 2travellingsisters 2travellingsisters
      January 31, 2017    

      Bloating is mostly caused during flight journeys! Hope you found these tips helpful Clare for your up coming trip! 🙂

  16. February 1, 2017    

    Small steps towards healthy travelling

    • 2travellingsisters 2travellingsisters
      February 8, 2017    

      True Michaela! 🙂

  17. February 6, 2017    

    These are some brilliant tips! I confess I go crazy due to bloating during trips. Totally gonna try these tips 😀

    • 2travellingsisters 2travellingsisters
      February 8, 2017    

      Thank you Vaisakhi! 🙂

  18. February 10, 2017    

    Oh yeah! That bloating. It does take the fun out of the travelling. I remember one time Pudin Hara gave me an almost instant relief and I thought I should begin to carry it with me all the time. But the next time it sadly didn’t work. 🙁
    Probiotics sounds like a great idea.

    • 2travellingsisters 2travellingsisters
      February 13, 2017    

      Oh, yes we have tried the Pudina Hara as well ( dont remember how it worked out though).

  19. February 10, 2017    

    Well, I needed this now 🙂 Back from a trip and am facing the SAME symptoms! Thanks for this 🙂

    • 2travellingsisters 2travellingsisters
      February 13, 2017    

      Your welcome. Hope these tips are any help :).

  20. May 8, 2017    

    Nice post.. and good tips! 🙂

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