Ever notice that uncomfortable bloated, crampy or gassy feeling while flying? That’s what experts call jet belly. Dr. Brennan Spiegel from UCLA explains that this happens because airplane cabins are pressurised at a level lower than sea level. (Image: Canva)
As a result, the gas inside your digestive tract expands—similar to how a sealed snack packet swells mid-air. Think of your stomach like a balloon, slowly inflating as the plane gains altitude. (Image: Canva)
A landmark study from 1969 demonstrated that abdominal gas could increase more than fourfold between takeoff and cruising altitude when participants refrained from releasing it. This expansion can cause mild discomfort or in some cases, severe pain—particularly in individuals with digestive conditions such as Crohn’s disease or colitis. (Image: Canva)
On top of that, the dry cabin air contributes to dehydration, slowing down digestion and allowing gas to accumulate. Add hours of sitting in one position and you have the perfect storm for digestive distress mid-flight. (Image: Canva)
Here are a few Dr. Spiegel-approved practical strategies to manage and reduce jet belly during flights, as reported by the New York Post. (Image: Canva)
Stay Hydrated: Drink plenty of water before boarding and continue sipping throughout the flight. Avoid alcohol and caffeine as both worsen dehydration. Choose still water or soothing herbal teas like peppermint or ginger, which also calm the stomach. (Image: Canva)
Choose Gut-Friendly Foods: Eat light, non-greasy meals before and during travel. Skip carbonated beverages, fried foods and high-gas culprits like beans, onions and broccoli. Instead, go for simple options such as rice, soups, lean proteins, fruits, yogurt, plain crackers or a handful of nuts. (Image: Canva)
Keep Moving: Movement helps digestion, even in your seat. Walk the aisle every hour if possible or do gentle seated stretches like torso rotations to keep things moving along. (Image: Canva)
Try the “Jet Belly Release” Technique: Dr. Spiegel suggests a simple massage method: place your hand just below your belly button and gently press in circular motions toward your right hip. This helps move trapped gas into the colon, making it easier to pass. (Image: Canva)
Practice Deep Breathing: Slow, intentional breathing can relax your digestive system. Inhale deeply through your nose and exhale slowly through pursed lips. This stimulates the vagus nerve, helping to calm the gut. (Image: Canva)
Consider Over-the-Counter Relief: If discomfort persists, over-the-counter aids like simethicone (Gas-X) or digestive enzymes may help. Natural options include ginger tea or even ginger ale. Just let the bubbles settle first to avoid more gas. (Image: Canva)
