As someone who's pretty much perpetually bloated, to say I get gassy on airplanes is a gross understatement (no pun intended).

For context, I run gassy as is. I also have a pretty severe fear of flying. The problem (aside from a mostly irrational phobia?). I live in New York, but my family’s still in LA. And while I’d love to swear off air travel forever and take the scenic route instead, I don’t have time for a 78-hour train ride—one way—every time I want to see my parents.

This means that anytime I go home, I'm forced to face my literal fears—and my already sensitive stomach does not take kindly to it. Within minutes of taking off, my abdomen extends so far I could convincingly cosplay as Santa Claus and I'm expelling odors I genuinely lack the vocabulary to describe. The farts arrive like clockwork—and at this point, I’ve simply accepted them as a fact of life. So has my husband. (God bless him.)

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For years, I thought I was alone in this, assuming it was my "fault" for having such powerful pre-flight anxiety—until I stumbled upon a Reddit thread titled "Why do I fart so much on airplanes?"

Apparently, being bloated and gassy on airplanes isn't just common, but "normal"—and it doesn't (always) have to do with pre-flight anxiety. So contrary to what I always believed, this wasn't just a "me" thing; it was an everyone thing. But even more exciting? There are gastroenterologist-approved ways to prevent and alleviate it.

So yeah—when I said you’re not alone, I meant it. To dig deeper (and help you avoid a midair gas attack), I spoke with Dr. Connie Park, MD, a gastroenterologist and attending physician at New York City's Manhattan Gastroenterology, all about airplane bloating and farting and how to treat and prevent it, so you don't have to. Safe travels!

Related: What Causes Bloating? How to Get Rid of Bloated Stomach

The Gross but True Reason You Get So Gassy on Planes

First things first: What's actually causing your stomach to swell up in the sky? According to Dr. Park, it's merely a matter of physics. "As cabin pressure decreases, gas expands to occupy more space in the intestines, creating the sensation of gassiness and bloating," she explains.

As for why you tend to fart more mid-flight? It's a combination of factors: For one, there's more space in your abdomen for the gas to go. "It also doesn’t help that you are largely sedentary for hours, which slows down gut motility and makes you retain more gas," Dr. Park continues.

Another potential cause? A lack of proper flight preparation. According to Dr. Park, anything you eat in the week leading up to your flight could be making your bloat worse too. This brings us to our next point.

Related: I’m a GI Doc, and This Super-Common Habit Is Definitely Making You More Bloated

How to Prevent Airplane Gas

Despite being a literal health editor, I didn't realize that food I ate days before my flight could directly impact how gassy I felt mid-air until Dr. Park pointed it out.

Adopt a pre-flight diet

"Though intestinal gas expansion cannot be avoided altogether, you can reduce the relative 'starting' amount of gas in your system by avoiding foods that you know normally cause you to become gassy or bloated in the couple of days leading up to your flight," Dr. Park says.

While no two people will share identical gas triggers, Dr. Park suggests eliminating or cutting down on high FODMAP foods in the days leading up to travel. "Higher FODMAP foods are more likely to be fermented by gut bacteria and thereby cause gastrointestinal symptoms," she explains.

Wait, but what are high FODMAP foods?

High FODMAP foods include food products with lactose. This includes milk, cottage cheese, cream cheese, ice cream and sour cream, as well as fruits like apples, apricots, avocados, bananas, blackberries, cherries, figs, grapes, mangoes, nectarines, peaches, pears, plums and watermelon. Typing out that list, I now realize where I've been going so wrong.

Otherwise, reduce your intake of high FODMAP veggies, which are often of the cruciferous variety, like broccoli, cauliflower, cabbage, artichoke, Brussels sprouts, onions, shallots, leeks and asparagus, beans, and artificial sweeteners like sorbitol, mannitol, isomalt, maltitol and xylitol.

Related: What Is the Low-FODMAP Diet and What Foods Can You Eat On It?

Eat slowly and avoid gum

Chewing gum may help relieve ear pressure, but it can do the opposite for your bloat. "You should avoid eating too quickly or chewing gum [in the air] as you can end up swallowing more air and worsen gas and bloating," Dr. Parker explains.

Steer clear of soda

Look, I know there's nothing better than a Coke Zero in the sky (or am I alone in that?), but soda is a no-go when it comes to deterring airplane gas. "Carbonated beverages can worsen gas symptoms," says Dr. Park.

Instead, aim to stay hydrated. "Drink water to combat the water losses due to dry cabin air," she suggests.

How to Treat Airplane Gas

And if you're already on the plane and feeling the bloat? Dr. Park suggests taking Gas-X (generic: simethicone) to help alleviate any discomfort. Then, try walking around and "release any gas that you can."

If you can't get up for any reason, try some gentle activity like stretching from your seat—anything that gets your body (and therefore the gas) moving can help.

Up Next:

Related: Is Your Poop Schedule Trying to Tell You Something? Here’s What It Means for Your Health

Source

• Dr. Connie Park, MD, a gastroenterologist and attending physician at New York City's Manhattan Gastroenterology