Hand holding champagne glass against airplane window

Traveling can be stressful enough without adding digestive discomfort to the mix. While you might think the hardest part of flying is getting through security, flight attendants know that what you consume at 30,000 feet can make or break your travel experience.

We spoke with experienced flight attendants who shared insider knowledge about which in-flight foods and beverages are best avoided. Their advice? Keep it simple, stay hydrated, and think twice before ordering these five items that could turn your smooth flight into an uncomfortable journey.

1. Coffee and Tea: A Brewing Problem

Coffee cup on an airplane seat

That morning caffeine fix might seem essential, but former flight attendant Alex Quigley strongly advises against it. The issue lies in airplane water tanks, which can harbor bacteria due to infrequent cleaning schedules.

“There’s no telling how often or when the tank has been cleaned last,” Quigley explains. “This is a breeding ground for bacteria.” Even more concerning? Leftover coffee is often disposed of in airplane toilets rather than proper drains, and coffee machines rarely get thorough cleaning between flights.

If you absolutely need your caffeine, consider bringing your own tea bags and asking for hot bottled water, or better yet, grab your coffee before boarding.

2. Strong-Smelling Snacks: Nobody’s Friend at Altitude

Woman snacking on potato chips on plane

Corn Nuts might be a popular snack choice, but flight attendants cringe when passengers break them out. “They are pretty tasty, but some of them stink the second you open the package,” one anonymous flight attendant shares. “The roasted barbecue flavor is the worst - when you open the bag, it smells like something is burning on the plane.”

This advice extends to any strongly scented snacks containing onion, garlic, or intense barbecue flavoring. In the confined space of an airplane cabin, these odors become amplified and can make fellow passengers uncomfortable. Opt for milder snacks like plain crackers, nuts without heavy seasoning, or fresh fruit instead.

3. Meat Dishes: A Risky Gamble

Airplane Meal Tray with Rice Dish, Salad, and Dessert

Sausage, scrambled eggs and soy, baked potato with cheese

When faced with meal options, Quigley recommends steering clear of any meat-based dishes. Flight delays and mechanical issues can compromise proper food storage, potentially putting you at risk for foodborne illness.

“You’re putting the trust of storing any meat in the flight attendant’s hands,” he notes. “If you run into a situation where the cooked meals aren’t being stored appropriately or have exceeded their safe storage time, you could be in for trouble. Food poisoning on a plane? No thanks!”

Vegetarian options or simple carbohydrate-based meals tend to be safer choices and are less likely to cause digestive upset during your flight.

4. Gas-Inducing Foods: Keep the Cabin Comfortable

Plastic cup of red wine in the airplane

“Avoid!” Quigley exclaims when discussing foods that can cause gas. “Air in the airplane is circulated, it’s never fresh. That means if someone passes gas, you’re breathing that in over and over again, so this is more about common decency.”

The combination of cabin pressure and certain foods can leave you feeling more bloated and uncomfortable than usual. Skip dairy products, beans, fatty foods, cruciferous vegetables like broccoli and Brussels sprouts, and carbonated sodas before and during your flight.

Your digestive system will thank you, and so will your fellow passengers in the recycled cabin air environment.

5. Alcoholic Beverages: Altitude Changes Everything

Plastic cup of red wine in the airplane

While a cocktail might seem like the perfect way to relax during your flight, the combination of high altitude and alcohol can intensify its effects. “You’re not actually doing yourself a favor by drinking on a flight,” warns Quigley.

At altitude, your body can’t absorb oxygen as efficiently, which can make you feel the effects of alcohol more quickly and intensely than you would on the ground. This can lead to feeling lightheaded, nauseous, or more intoxicated than expected.

Flight attendants specifically caution against Bloody Marys due to their high sodium content, which can worsen dehydration. Orange juice-based cocktails are also problematic because of their acidity, which can upset your stomach in the pressurized cabin environment.

The Smart Alternative: Stay Simple and Hydrated

The golden rule for in-flight dining? Keep it simple and prioritize hydration. “I always tell folks to drink water,” one flight attendant emphasizes. Plain water, herbal teas made with bottled water, and light snacks like crackers or pretzels are your safest bets.

By avoiding these five categories of problematic in-flight foods and drinks, you’re setting yourself up for a more comfortable journey. Your stomach, your fellow passengers, and your overall travel experience will be much better for it.

Remember, the goal is to arrive at your destination feeling refreshed and ready for your adventure - not dealing with the aftermath of questionable airplane cuisine choices.