Flying can be stressful enough without adding stomach troubles to the mix. While you might think the hardest part is over once you board your flight, experienced flight attendants have some surprising insights about what you should avoid consuming at 30,000 feet.

Hand holding champagne glass against airplane window

When you’re trapped in a metal tube for hours, every food and drink choice matters more than usual. Flight attendants who’ve seen it all have identified five categories of items that can turn your smooth flight into an uncomfortable experience. Here’s what industry insiders recommend avoiding during air travel.

1. Coffee and Tea: A Brewing Problem

Coffee cup on an airplane seat

That morning coffee might seem essential, especially on early flights or red-eyes, but former flight attendant Alex Quigley strongly advises against it. The reason? Airplane water systems are far from appetizing.

“Airplanes use potable water tanks, and that water can sit there for a long, long time,” Quigley explains. “There’s no telling how often or when the tank has been cleaned last. This is a breeding ground for bacteria.”

The situation gets even worse when you learn about disposal practices. “We were never allowed to pour the remaining coffee into the drain of the airplane and were usually instructed to pour the coffee out into the toilet,” he reveals. “I can honestly say I never knew or saw anyone empty and refill or wash the coffee pots in between trips.”

If you need caffeine, consider bringing your own energy drinks or waiting until you land.

2. Strong-Smelling Snacks: A Nose-Wrinkling Experience

Woman snacking on potato chips on plane

Even though airlines sometimes serve them, certain snacks can make the entire cabin unpleasant. Flight attendants specifically call out Corn Nuts as a major offender.

“They are pretty tasty, but some of them stink the second you open the package,” shares an anonymous flight attendant. “We actually serve them in our first-class snack basket. The roasted barbecue flavor is the worst. When you open the bag, it smells like something is burning on the plane.”

This extends to any snacks with strong onion, garlic, or barbecue flavoring. In the confined space of an aircraft cabin, these aromas become amplified and can bother fellow passengers for hours.

3. Meat Dishes: A Risky Gamble

Airplane Meal Tray with Rice Dish, Salad, and Dessert

When faced with meal options during your flight, Quigley suggests steering clear of any meat-based dishes. The concern isn’t necessarily about quality, but about storage reliability.

Sausage, scrambled eggs and soy, baked potato with cheese

“You’re putting the trust of storing any meat in the flight attendant’s hands, and as we all know, delays happen and mechanical issues happen,” he explains. “If you run into a situation where there’s a possibility the cooked meals aren’t actually being stored appropriately or have exceeded the storing time allotted for the meal, you can be in for trouble.”

Food poisoning at 30,000 feet is nobody’s idea of a good time. Vegetarian options are often safer bets for in-flight dining.

4. Gas-Inducing Foods: Think of Your Fellow Passengers

This category is as much about courtesy as comfort. “Avoid!” Quigley exclaims when asked about foods that 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.”

Foods to skip include:

  • Dairy products
  • Beans and legumes
  • Fatty foods
  • Green vegetables like broccoli and Brussels sprouts
  • Carbonated sodas

Beyond the social considerations, these foods combined with cabin pressure can leave you feeling uncomfortably bloated, making an already cramped flight even more miserable.

5. Alcoholic Beverages: Not Your Friend at Altitude

Plastic cup of red wine in the airplane

While a cocktail might seem like the perfect way to relax during your flight, altitude changes how alcohol affects your body. “You’re not actually doing yourself a favor by drinking on a flight,” Quigley warns.

The combination of high altitude and alcohol can intensify intoxication. “When pressure is decreased in the airplane, the body can’t absorb oxygen as well,” he explains, which can result in feeling lightheaded and generally unwell.

Flight attendants particularly advise against Bloody Marys due to their high sodium content, which can worsen dehydration. Orange juice-based cocktails are also problematic because of their high acidity, which can upset your stomach.

“I always tell folks to drink water,” advises one flight attendant. Staying hydrated is one of the best things you can do for your body during air travel.

The Bottom Line

When it comes to eating and drinking on planes, simplicity is key. Flight attendants recommend sticking to plain water, mild snacks you bring from home, and lighter meal options when possible. Your stomach (and your fellow passengers) will thank you for making thoughtful choices that keep everyone comfortable during the journey.

Remember, you’ll be sharing a small space with dozens or hundreds of other people for hours. Being mindful of your food and drink choices isn’t just about your own comfort—it’s about being a considerate traveler in our shared flying experience.