Fed up with travel tummy? Our step-by-step guide to beating the bloat as soon as you land – and the foods to avoid

The Sun

8 hours ago

SUMMER holiday on the horizon? Whilst the thought of cocktails around the pool and lazy lunches might get you excited, you'll have to get through the 'travel tummy' first.
No, you aren't imagining it - your tummy can get more bloated, gassy and even painful after travelling, especially flying.
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Kelly Mulhall, nutritional therapist & gut health expert says that bloating and gas can be due to expansion and compression of bowel gases as the atmospheric pressure changes.
She tells Sun Health: 'Some individuals may find they hold in their gas when in a public space, which can also exacerbate the bloating.'
And while you might think a pre-holiday cheeky full English breakfast or fast food takeaway before boarding the plane is a right of passage, it certainly won't help matters.
Travel bloating can be caused or exacerbated by the food you eat in the lead-up.
'Usually, when travelling, this is more carbohydrate heavy than you would normally have (think easy-to-pack snack foods such as crisps and sandwiches) which could cause you to bloat,' says Kelly.
'The prevalence of fast food in airports and service stations will also cause bloating from being carb-heavy and ultra-processed - which many people do not react well to.'
Travelling long haul can also make your bloat and gas even worse.
Kelly says: 'Prolonged sitting during car or plane travel can slow down gut motility - the movement of food through the digestive system- leading to constipation, bloating and gas.
' Dehydration is also very common during travel, particularly during long-haul flights. This can be to do with an increase of alcohol and/or lack of hydration.
'Dehydration can lead to constipation, which can in turn exacerbate bloating and gas.'
The 3-minute tummy massage to ease bloating, constipation and trapped wind
Sick of having to suffer from a travel tummy?
Sarah Campus, personal trainer and founder of LDN Mum's Fitness has put together five stretches that you can do when you're bloated and feeling a bit gassy, either when you're travelling or when you arrive at your destination to beat the bloat.
She recommends doing each stretch for 35 to 45 seconds (or as long as you like) and remember to keep breathing through each stretch.
1. Cat cow
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Come down onto all fours. Make sure your wrists are under your shoulders and your knees under your hips.
Inhale as you round the spine and take your gaze to the ground between your knees, behind you.
Then exhale as you arch your spine, taking your gaze up. Keep alternating between the two.
2. Seated spinal twist
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Whether you're in a plane or car, Sarah says that twisting your internal digestive system can help to release any pockets of gas.
Sit upright and place your left hand on the outer edge of your right knee. Twist your torso round to the right, keeping your knees facing forward.
Inhale as you twist and then exhale as you release back to centre. Make sure you also repeat this stretch on the other side.
3. Standing forward fold
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If you're short on space but you're able to stand, try this standing exercise.
Stand tall, then exhale and come down, bending over and wrapping your arms around the back of your knees.
'This will compress your stomach and help to 'squeeze' out any trapped gas,' says Sarah.
Then, inhale before you exhale and come up to standing.
Repeat again, inhaling and then exhaling as you fold over.
4. Knee hugs
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If you get to your hotel and you're feeling a little gassy or bloated, try this.
Lie down on your back and hug both knees into your chest. Inhale and squeeze the knees in towards you.
Then exhale and stretch the legs back out. Keep repeating the move.
5. Child's pose
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Get into all fours, then stretch your arms out in front of you while pushing your hips back towards the heels of your feet.
Inhale, fill your tummy with air, and then exhale.
Keep walking your hands forward and pushing your hips back.
Other tips to beat travel tummy...
As well as stretching, Kelly suggests packing some fibre-rich foods with you to eat as you travel.
'Think of a variety of vegetables and fruits which can be easy to take on-the-go,' she says.
'Try chopped up carrot, cucumber and peppers with hummus, apples, easy peeler tangerines and a small tupperware of berries.'
Slow down your eating too, making sure you chew food thoroughly to help ease some of the pressure on your digestive system.
Kelly recommends travelling with a one liter bottle of water if possible, especially on flights where the air is dry.
'You could add some electrolytes to your water to help stay hydrated,' she says.
'This will help reduce constipation and therefore reduce bloating.'
If you can, try to get up and move regularly. This stimulates the digestive system to help keep things moving, including the build up of gas!
Key health risks on a flight
Blood clots
Prolonged sitting can slow blood circulation, increasing the risk of blood clots, particularly in the legs. Symptoms include swelling, redness, pain, or warmth in the affected leg. To reduce the risk, wear compression socks and walk around the cabin regularly on long-haul flights.
Dehydration
The dry cabin air can lead to dehydration, causing fatigue, headaches, or dry skin.
Blocked ears
Some of us suffer more than others. And if you get extreme ear discomfort, it's recommended to chew gum or suck on sweets to equalise pressure.
Exacerbation of pre-existing conditions
Conditions like heart or lung disease may be aggravated by reduced oxygen levels at high altitudes. So make sure you consult your GP about any potential problems.