Vegetarians Eat Before a Flight

Vegetarians might find it more difficult to find something good to eat during a flight or even at the airport, but they also have the advantage of having eating habits that work well with flying. When a vegetarian eats before a flight, they won’t have to worry about the processed foods and high protein meats that can make you feel bloated once you’re in the sky.

When it comes to choosing the right food to eat before a flight, vegetarians have plenty of good choices. For those traveling with a flight nurse, run any ideas you have by them before committing to making them your pre-flight meal.

Choices For Vegetarians to Eat Before a Flight

Vegetarians focus on eating healthy food, so they are already ahead of the game when it comes to choosing the right food for their flight. Keep in mind that before and during the flight, you want to keep your portions small. Air pressure in the cabin can cause food to expand – you want to avoid that bloated feeling! A smart strategy is to stop eating before you are completely full.

As with most things in life, moderation is the key. Too much of a good thing, including the food suggestions, can lead to discomfort on a flight.

Stay Hydrated

Before reaching for any food, make sure you have plenty of water. The air inside a plane at high altitudes is dry, so you want to hydrate before getting on a flight. A general rule of thumb is to drink about one liter of water for every four hours of your flight. Putting a slice of lemon in the water can give you an extra boost of vitamin C.

Some Helpful Fruits

Fruits can provide just the right thing to make a flight more pleasant. Oranges, guava, cantaloupe,  strawberries – they all come loaded with high amounts of vitamin C. A potassium-rich banana can also help prevent cramping of your legs during a long flight, and also is an excellent anti-bloating food.


Eating nuts (unsalted to avoid dehydration) is one of the best ways to get protein without eating meat. Some of the healthiest nuts include almonds, cashews, chestnuts, pecans, pine nuts, pistachios, and walnuts. 

Crackers and Dips

As long as you eat moderate amounts, a bit of nut butter spread or hummus with crackers or bites of vegetables can give you a bit of needed protein before the flight, keeping you feeling full during your journey. 

Think Carbohydrates

While you want some protein to give you energy and stave off hunger, you also want to focus on slow-burning carbohydrates, especially for a long flight. They will keep you feeling fuller for longer. Again, moderation is key – don’t overeat any of those fruits and vegetables with slow-burning carbohydrates.

  • Apples
  • Berries
  • Oranges
  • Carrots
  • Cauliflower
  • Broccoli
  • Red Peppers
  • Onions
  • Green Beans

Grains also provide carbohydrates and some protein, including brown rice, rolled oats and quinoa.

Foods to Avoid

Avoid salty foods that can increase dehydration, caffeine, sugar, or big helpings of vegetables that can be hard to digest during a flight. Avoid any type of beans or spices that might upset your stomach. Also, the hours before a flight are not the time to try a new food that your body is not used to processing.

Keep these ideas in mind for what a vegetarian can eat before a flight. It will make the trip much more pleasant, and also leave you feeling healthy and ready to go once you reach your destination.

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