“In recent years, and especially since Covid, many airlines have cut costs and it’s often reflected in the food – what used to be a small tray with a snack based on real food has morphed into something ultra-processed in a packet or cardboard box,” she says.
“With main meals, you’re constrained with choices but if fish is an option, I’d choose that, especially if it’s oily fish. Make the most of any vegetables and fruit on the meal tray, but don’t assume that pre-ordering a vegetarian meal guarantees significantly more veg – you can also end up with a lot of pasta and rice,” says Adamski, recalling a vegetarian pasta with just a quarter of a cup of vegetables.
“This is more likely if you’re already prone to bloating because of IBS, for example, so you might also be better off avoiding too many high fibre foods during the flight. There’s now good evidence that what and when we eat on long-haul flights can help improve sleep and reduce jet lag symptoms, says Professor Stephen Simpson, Academic Director of the University of Sydney’s Charles Perkins Centre.“The type of food we eat can influence our brain’s production of melatonin, the sleep hormone that makes us drowsy. Melatonin is made from the brain chemical serotonin, and serotonin, in turn, is made from an amino acid called tryptophan found in food.
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