I think it is fair to say that I fly frequently. It started when I moved to a state away from my family, then to the opposite side of Australia, followed by the other side of the world. For various reasons in the last year alone I have flown between Australia and the UK 11 times!  And those flights are not short. As such, I have learned a number of ways to make the journey more comfortable, healthy, and (hopefully) put less stress on your body.

Booking

This comes down to personal preference so I won’t waffle on, but obviously the shorter flights and connections are better to get the trip over as quickly as you can afford! However, I will strongly suggest that you pick an aisle seat if possible, for reasons explained below. For those following the Autoimmune Protocol (AIP), I also recommend choosing a meal option like the fruit platter if available, although avoiding plane meals is probably best because who knows what they spray on it to keep it ‘fresh’! I’ve shared some tips about BYO plane food below.

Food Tips

This section is what you are probably reading this post for. If you’re like me and somewhere on the AIP elimination or reintroduction phases, plane meals are a big NO GO! Here are a few tips I learned the hard way that you should consider when planning or packing food for your journey:

• The artificial atmosphere on planes seems to numb all sensations, so I prefer food with strong flavours and zing such as bacon, salami, strawberries, fresh herbs, red onion, and maybe some naughty dark chocolate.
• Don’t pack anything that contains juices or oils!! Something strange happens on planes that causes all food moisture to escape containers and leak all over the contents of bags. The number of times I’ve mopped up oily sticky liquids that came from nowhere is truly embarrassing. Do not pack cooked mince, hashes, mash, nut butters, or put dressings on anything.
• That being said, do pack solid foods with a high water content to help keep hydrated. Cucumbers, lettuce and celery are all great. If you take cucumbers internationally, be sure to chop them up and not take them whole as it can look like a water container over 100ml and you may get pulled aside (causing a delay you really can’t afford, in my case!).
• Take some different food options with you and snacks you enjoy. Planes are boring enough so yummy packed food and variety is one way to make things more interesting!
• On that note, take food you can also eat with (clean) hands, as this extra sensory experience will make it much more enjoyable! Be sure to wash / sanitise your hands and then do not touch your tray table, entertainment system or arm rest in between as these places are breeding grounds for germs! I don’t particularly like hand sanitiser but I will use it on a plane.
• Use containers that you are doubly, triply sure will not leak, and still put them inside a plastic zip lock bag just in case. I also like collapsible containers. Unfortunately glass is not a good idea, so use silicone or stainless steel where possible.
• For snacks, again, variety is key. Go with some soft snacks, some hard, some sweet and some savoury.
• I find it easier to pack the meals in a small cooler bag and snacks in another drawstring bag for easy accessibility. That way you won’t have to go digging down to the bottom of your bag for that rolling apple.
• However, don’t pack an ice block in your cooler if flying internationally, unless you are sure it is under 100ml in volume, and you will need to put it in the bag with your liquids through security. If you ask me, this is too much hassle.
• Also, if flying internationally and risking the leaking issues, don’t pack small jars (under 100ml) of sauce, dressings or nut butter and leave them with your food. You must take these out and put them in your bag of liquids through security too (oops).
• Don’t pack tinned fish or seafood unless you want to annoy many passengers with the smell. Sorry.
• Check any quarantine restrictions at your destination and be prepared to eat or bin everything you pack if it can’t enter the country.
• Pack a large water bottle with a wide mouth and removable lid. When travelling internationally, you can’t take liquids in containers over 100ml but you can take empty ones! I take the lid off mine and strap it to the side if my bag so it is very obvious that it is empty.

Menu Ideas

My general menu includes:

• Lettuce wraps. Chicken, strawberry and mint is a winner, and/or chicken, bacon and any fresh herbs or sprouts lying around.
• Salad. Usually this is a ‘chop’ salad of crunchy fresh vegetables and fruit all cubed about the same size such as leftover lettuce hearts from the wraps, carrot, celery, cucumber, sugar snap peas (if you can tolerate), leftover strawberries or apple. Using vegetables with a high water content help to keep those fluids up.
• Roast vegetables. But be really sure that these are not oily or moist! Perhaps store on paper towel in the fridge before travelling just to make sure…
• Jerky. Excellent, leakproof form of protein.
• Snacks. Fresh fruit, sugar snap peas, protein bars (depending on what you can tolerate), nut mix or nut butter (if safely reintroduced), avocados, vegetable crisps, dried fruit (in small amounts), AIP friendly cookies and crackers, chocolate (depending on safely reintroduced cacao). If you can select the airlines fruit meal option, this usually consists of pineapple and melons for a fresh snack too, if you are willing to risk unknown additives to keep it fresh.
• Your own tea bags. When they come around offering coffee or tea, ask for s cup of hot water once they’ve finished their rounds and make up your own.
• Water. And a lot of it!! One if the biggest health issues on planes is dehydration. I take a large empty water bottle and aim to drink it all before each meal service. The wide mouth, as mentioned above, makes it easier for the hostess so refill it with a water bottle.

To Pack

These are some of the essentials that I also pack for comfort on the long haul:

• Non-metal fork, spoon and knife as needed. Wood or bamboo do well, or plastic if needed.
• Extra layers, such as a jumper and socks
• A scarf, for warmth but also for tying my head against the back of my seat to stop it falling forward as I sleep (and prevent a serious neck ache). You may splurge on one of those fancy neck pillows instead.
• Vitamin C, and take it every few hours, as well as any other cold-fighting vitamins like zinc, ginger, garlic, echinacea etc.
• Colloidal silver nasal spray, to keep nasal passages wet and fighting any bacteria or viruses you are breathing in.
• Moisturiser, lip gloss and hand lotion to keep you from drying out.
• Handkerchief and tissues (for cleaning up messes)
• Antibacterial hand gel, thieves essential oil or similar
• Shoes with stretchy sides that can easily slip on and off (your feet will swell on the flight so tight shoes will become uncomfortable)
• Phone USB cables. Most flights and airports have USB chargers so you don’t need the foreign country power adaptors.
• Personal earphones or headphones

Extra Travel Tips

Some other tips for flying:

• If you are flying internationally, prepare your carry on liquids before getting to the airport. Gather all your small liquid containers and put them in a zip lock bag in easy reach.
• On the plane, keep your drink bottle upright as the pressure changes may cause it to leak. If it can’t fit in the seat pocket, tuck it behind your elbow in the corner of your seatbelt.
• Stand up and stretch throughout the flight. Walk up and down the aisles. Focus on your back, hips, and legs.
• If you are not eating plane meals, this is an ideal time to get up and walk around, and even go to the toilet. Everyone else will be trapped in by their tray tables! This is easier if you are in an aisle seat.
• Pee at least half an hour before landing. In the last half an hour, the plane will start to descend and they will turn the seatbelt sign on. If you can pee before this, you will be much more comfortable during that long period between the descent, getting through transfers, finding your baggage, customs, passport control etc. and avoid the toilet queues!
• Before your connection, drink all the water in your water bottle. Most airports have more security check points for connections, sometimes also at the gate, and these may or may not be checking for liquids as well.
• Ear planes are medical ear buds that prevent your ears from being effected by the dramatic pressure changes on a plane. If you have an ear infection or congested sinuses, these are a must! I wash them in warm soapy water and re-pack them just in case.
• To equalise your ears during the pressure change, just swallow. If that doesn’t work, have a drink or try opening your mouth and wiggling your jaw from side to side.
• I pack a small flat zipped bag, similar to a pencil case, to keep all my tools for entertainment, supplements and comfort. I can then tuck this into the seat pocket so that little items do not fall down to the bottom.
• Don’t try to get into a specific time zone. Getting any rest on a plane is hard enough, so I recommend sleeping when tired and heating when hungry. It means your body will be in a relatively better state when you arrive, and you can gently adjust to the time zone on the other end!

For more advice regarding flying, check out the following posts

• The Guide to AIP Travel: Flying by Autoimmune Wellness
• Airplane Travel on the Paleo Autoimmune Protocol by Phoenix Helix

Happy travels!