Cabin pressure (8000ft equivalent) causes gas expansion in gut (30%+). Low humidity (10-20%) → dehydration. Circadian disruption from time zone changes. Radiation exposure at altitude. Irregular meal timing.
🍽️ Meal-by-Meal Guide
Eat: Light protein + low-fiber carbs: Chicken breast + white rice. Greek yogurt + banana. Scrambled eggs + toast.
Why: Low-residue to minimize gas expansion at altitude. Protein for satiety on long flights. Avoid high-fiber (bloat). Avoid carbonated drinks.
Eat: Almonds, cucumber slices, rice cakes, ginger tea, still water (250ml/h).
Why: Ginger prevents airsickness. Cucumber hydrates. Small portions prevent bloating. Avoid airplane coffee/tea (tank water). Still water only — carbonation = bloat at altitude.
Eat: Tart cherry juice (melatonin). Light meal: salmon + sweet potato. Magnesium supplement.
Why: Cherry juice for sleep onset in new time zone. Protein + complex carbs resets circadian feeding signals. Magnesium for muscle relaxation after sitting.