You’ve been excited for your holiday for months.

You get to the airport, go through security and eventually get on the plane.

Takeoff is a breeze, but after a while, you notice that your stomach starts hurting. Like really badly.

Suddenly, all you can think about is the discomfort.

That dreamy beach day is now overshadowed by "jet belly."

But it doesn't have to ruin your travel experience.

In this article, you'll discover exactly what causes jet belly, the simple strategies to prevent it before, during, and after your flight, and how you might be able to drink Cosmic Hue to help you in the air very soon.

What Is Jet Belly?

Jet belly is the uncomfortable bloating and digestive discomfort many people experience during and after flights.

If you've ever felt your stomach swell or become gassy on a plane, you've experienced jet belly firsthand.

The Science Behind It

Flying affects your digestion in several key ways. At high altitudes, cabin pressure makes gases in your body expand, especially in your gut. This is why your stomach feels bloated during flights.

Cabin pressure also slows down your digestive enzymes and disrupts your gut bacteria balance. When these aren't working properly, your food digests more slowly and creates more gas.

Your gut, otherwise known as your second brain, reacts strongly to the stress of flying. Pressure changes, sitting for hours, dehydration, and travel anxiety all stress your gut, causing inflammation and slowing digestion.

Common Symptoms

The main signs of jet belly include stomach bloating, excess gas, and general digestive discomfort. This can range from feeling uncomfortably full to actually being in pain.

You might notice these symptoms starting a few hours into your flight. Some people feel worse after landing when their body adjusts to normal air pressure.

Symptoms typically last anywhere from a few hours to 1-2 days after flying. How long you fly, your gut health, hydration, and what you eat all affect how long jet belly lasts.

Fortunately, you can use several effective strategies before, during, and after your flight to prevent or reduce these uncomfortable symptoms.

How to Prevent Jet Belly

Before Your Flight

What you eat and drink in the 12-24 hours before flying significantly impacts how your digestive system will respond during travel.

Avoid gas-producing foods like beans, lentils, broccoli, cabbage, and onions. These foods can increase intestinal gas, making bloating worse at altitude.

Before flying, you should also avoid carbonated drinks, alcohol, and excessive caffeine. Carbonation adds gas to your system, while alcohol and caffeine can both cause dehydration and irritate your digestive tract.

Consider taking natural supplements that support your gut in the period leading up to your journey. Probiotics taken several days before travel can strengthen your gut flora, making it more resilient to travel stress.

Cosmic Hue offers a natural gut-supporting option that combines powerful plants to promote digestive health. The blend includes ingredients like marshmallow root, which forms a protective layer in your gut, and fennel seeds, which are known to reduce bloating and gas. Taking it before your flight can help prepare your digestive system for the challenges of air travel.

In fact, we met with Virgin Atlantic in 2024 to discuss making Cosmic Hue available for passengers, recognising how beneficial it could be for travellers dealing with jet belly and other travel-related digestive issues.

During Your Flight

Staying hydrated is perhaps the most important thing you can do during your flight. Airplane cabins have extremely low humidity, which can quickly lead to dehydration. Drink water consistently throughout your flight, aiming for at least 250ml every hour you're in the air.

Regular movement helps stimulate your digestive system and prevents gas from building up. Try to walk along the cabin aisle once every hour or so. Even when seated, you can do simple exercises like ankle rotations, gentle twists, and abdominal contractions to keep your circulation and digestion moving.

Avoid foods that might trigger bloating during the flight. Aircraft meals often contain high amounts of sodium and preservatives that can worsen bloating. If possible, bring your own light, easily digestible snacks like plain crackers, nuts, or fruit.

As mentioned earlier, we hope that you will have Cosmic Hue available in the sky in the near future to give you a gut-supporting drink option that makes a significant difference to how you feel during the flight and upon landing.

Recovery Tips

What to do immediately after your flight

Drink water right away. When you land, have a large glass and keep drinking throughout your first day. Adding lemon can help wake up your digestion.

After you arrive, take a short walk. Just 10-15 minutes of movement helps your digestive muscles work better and releases trapped gas.

If you've changed time zones, try to eat according to local meal times. For your first meals, choose simple foods like cooked vegetables, lean proteins, and easy-to-digest carbs.

Most people start feeling better within 24 hours of landing. Your digestion should return to normal within 2-3 days as your body adjusts.

How to support your long-term gut health

If you travel often, supporting your gut health all year becomes important, not just around flights.

Eat plenty of alkaline plant foods to feed your gut bacteria. Add fermented foods like kimchi or sauerkraut to your regular diet to increase good bacteria in your system.

Drinking Cosmic Hue regularly between trips also helps build a stronger gut. Our plant tea strengthens your digestive system over time, which may reduce jet belly on your next flight.

Your brain and gut are connected, so emotional stress also affects your digestion. Try meditation, deep breathing, or gentle yoga regularly.

If you want a plan to get you started, check out our 4 step guide to heal your gut. It walks you through how to use diet, exercise, stress management and sleep to improve your gut health.

Conclusion

Jet belly happens when cabin pressure expands gas in your gut during flights. You can prevent it by avoiding gassy foods before flying, staying hydrated, moving regularly during your flight, and following our recovery tips after landing.

If you travel often, try Cosmic Hue to strengthen your gut health and help reduce jet belly on future flights.