WHY DO I FEEL GASSY ON AIRPLANES?

A DAY

OF air travel can throw a wrench into the inner workings of your digestive system, causing gas, bloating and the need to release some pressure. That tightness you feel in your waistband on ƣ$"#/ǧ Ǯ #$. $. - ' /#$)"Ǡǯ . $ Dr Melissa Hershman, a gastroenterologist at Oregon Health and Science University. Some people — such as those with irritable bowel syndrome — are bothered by airplane gas and bloating more than others, said Dr Baha Moshiree, a gastroenterologist at Atrium Health Wake Forest in Charlotte, North Carolina. But, she said, understanding the causes of these symptoms can help you strategise how to avoid them.

WHY AIR TRAVEL MAKES YOU GASSY?

We always have some gas in our digestive tracts. We swallow air when eating and drinking, Hershman said, and our gut microbes also produce gas. When an airplane climbs and cabin pressure drops, that normal amount of gas expands, taking up more space in your stomach and intestines, she said. This is similar to what happens to a bag of chips or a plastic water bottle, Moshiree added. Ǯ / *( . '' +0ƥ4ǟǯ # - $.)ǭ/ much research on the topic, but in a ƬƵƲƵ ./0 4Ǡ ƭƴ ($'$/ -4 ( ) Ǯ "/* 1*$ + ..$)" *! " .ǯ 0-$)" .$(0' / ƣ$"#/ǟ . /# $- .$(0' / altitude climbed from ground level to nearly 30,000 feet, their average abdominal gas more than quadrupled.

Being at high altitude also seems to slow down the muscle contractions that keep the contents of your digestive system moving, Moshiree said.

3+ -/. *)ǭ/ &)*2 2#4 /#$. # ++ ).Ǡ .# ǟ 0/$/ǭ.*) - .*) that you may feel constipated on airplane travel days, and a sluggish gut can also allow more gas to build up.

Sitting for hours during a long ƣ$"#/ * .)ǭ/ # '+Ǡ -.#( ) . $ — walking and other physical activity normally help keep the gastroin/ ./$) ' /- / Ǯ(*1$)" '*)"ǟǯ - 1 ' stress and anxiety can also worsen gas and bloating, said Megan Riehl, a gastrointestinal psychologist at Michigan Medicine.

How to prevent and cope with gas 2#$' /- 1 ''$)"ǧ

*0 )ǭ/ # )" /# '/$/0 *air pressure of your plane. But if ƣ4$)" ( & . 4*0 " ..4 ) '* / Ǡ experts have suggestions for your next trip.

WATCH WHAT YOU EAT

Starting the day before your departure, avoid foods that you know make you gassy, said Tamara Duker Freuman, a dietitian in New York City who specialises in digestive conditions. Common culprits include high FODMAP foods such as beans, onions, garlic, wheat, and certain nuts, dairy products and fruits. On your travel day, continue

to avoid these foods. Consider packing meals or snacks that sit well with you, Riehl added, .* 4*0 - )ǭ/ / /# ( - 4 *! 2# /ǭ. 1 $' ' $) /# airport.

STAY HYDRATED

Ǯ 4 - /$*) $. & 4ǯ for avoiding constipation, which can worsen gas and bloating, Moshiree . $ ǟ -$)" - ơ'' ' 2 / - *//' .* that you can sip water throughout the day. And avoid alcohol the day before and the day of travel, since it can be dehydrating, she added.

*ƥ # . - +0/ /$*) !*$)" #4 - /$)"Ǡ 0/ /# - ǭ. )* 1$ ) /# / $/ $. Ǹ *- /# / *ƥ increases bloating, Freuman said.

For some people, carbonated beverages can increase gas symptoms, Freuman said. But for others, seltzer may help them burp a bit and reduce " . 0$' 0+ǟ Ǯ )*2 /#4. '!Ǡǯ .# . $ Ǡ and choose your beverages accordingly.

Use medications and supplements as needed. You can consider taking an over-the-counter medication like Gas-x or Mylanta before your ƣ$"#/ǡ -.#( ) . $ ǟ - /-4 ) )zyme supplement such as Beano or Fodzyme before eating, which may help reduce gas produced from digestion, she added.

AVOID GUM

Chewing gum may ease ear discomfort 2#$' ƣ4$)"ǡ 0/ $/ ) also cause you to swallow more air, Hershman . $ ǟ ! 4*0ǭ- *) -) about bloating, try skipping the gum or limiting your chewing, she said.

MOVE YOUR BODY

! 4*0 )Ǡ " / 0+ !-*( 4*0seat every hour or so, Freu( ) . $ ǟ -4 /* ơ) .*( space to reach towards your toes, or twist your midsection from side to side. These movements can help the gas spread out in your gut rather than pooling in one spot, she said.

BREATHE DEEPLY

! 4*0ǭ- ./0 & $) 4*0seat, diaphragmatic breathing may help reduce stress and relax your gut, Riehl said.

First, take a four-second inhale through your nose and feel your belly rising, she explained. Then, exhale for six seconds through your mouth and feel your belly fall.

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