Can you eat and drink your way out of jet lag? Here are 15 rather unusual ways that nutrition experts say your diet can help more than you think.
If you’ve ever stepped off the plane after a tedious long-haul flight feeling spacey, nauseous or really low energy, you know how annoying and even debilitating jet lag can be, as your body desperately tries to work out what time zone you are now in. But, while we might all have our own strategies for dealing with it – including powering through the tiredness, going for a walk, or indulging in some pampering, what if you could avoid jet lag happening in the first place through food and drink?
Can you eat and drink your way out of jet lag?
“While no food can prevent jet lag entirely, your diet can help support your body clock and energy levels while travelling,” explains the nutritionist at BlueIron, Cara Shaw.
That’s ultimately because “jet lag isn’t just about feeling tired; it can also affect our gut’s internal clock, leading to what we call ‘gut lag’,” explains the nutritionist at Boots, Vicky Pennington. Basically, just as our sleep schedules can be swayed by crossing time zones, so can our digestion – and that can influence our overall wellbeing in a flash, making jet lag appear worse too.
The science hasn’t been totally cracked on the topic of jet lag-proof nutrition (yet), but one thing nutritionists and wellness experts certainly agree on is that there is more that you can do than simply drinking more water to fend off dehydration (although of course that’s a good place to start).
So, our wellness director spoke to four leading female nutrition and wellness experts to find out the nutritional plans and products they swear by for keeping the physical fatigue, digestion issues and mood changes caused by jet lag at bay. Our chosen experts aren’t just knowledgeable in their fields – they are frequent travellers too, so all these tips are built from their own tried-and-tested travel protocols to help support digestion, energy and circadian rhythm on the move. Perhaps that’s why some of them are rather unusual… but they swear they work!
Read on to discover 15 expert tips to eat and drink your way out of jet lag on your next travel adventure.
Jet lag tips: Before you travel
1. Go low FODMAP
If you have a sensitive stomach, a core part of what you think is jet lag – but is really ‘gut lag’ – can be feelings of nausea and stomach discomfort, which only decreases your ability to function at your best when you arrive at your destination.
That’s why Marilia Chamon, a registered nutritionist and gut specialist who travels a lot (splitting her time between London and New York) swears by adopting a lower FODMAP diet in the lead-up to your travels. “Cabin pressure can cause gas to expand, which may worsen bloating and discomfort mid and post-flight,” she reveals. “Low FODMAP options include (but are not limited to) rice, quinoa, potatoes, carrots, green beans, zucchini, meat, chicken, fish, eggs, and tofu.”
Lola Biggs, a nutritionist at natural health supplement brand Together Health agrees: “When it comes to beating jet lag, keep your food simple. Flying already puts stress on your digestive system, so this isn’t the time for heavy, greasy or ultra-processed meals. Think balanced plates with lean protein, whole grains, fruit and vegetables that are easy to digest and keep your energy levels steady.”
2. Check your iron levels
While certain deficiencies won’t cause jet lag, they “can certainly make the symptoms feel much worse,” warns Shaw (who works closely with individuals looking to combat such issues). Iron deficiency can be a particular concern, she says, especially among women, as we are more likely to have lower iron due to our menstrual cycles.
“If someone already has low iron stores, they may experience fatigue, poor concentration and reduced exercise tolerance,” explains Shaw. “Layer a disrupted sleep schedule on top, and they often feel significantly more exhausted than someone with optimal iron status. So, if you find travel wipes you out every time, it’s worth discussing with your healthcare professional. If your iron levels are low, look for a liquid rather than capsule-based, supplement that won’t cause more gut disruption when you fly.” BlueIron comes expert-recommended for its lower risk of digestive side effects.
3. Introduce a vitamin B supplement
Another expert-backed supplement you might want to consider taking is vitamin B, says Biggs. “B vitamins don’t give you energy directly – but they help your body unlock the energy from the food you eat” and that can be extremely helpful when you are travelling.
“Long travel days, poor sleep and busy schedules can all leave you feeling depleted, so ensuring you’re getting enough B vitamins helps support normal energy production, brain function and reduce tiredness and fatigue,” she continues. “I often recommend a good-quality B-complex, such as Together Health’s B Complex Wholefood Supplement, as part of a travel routine, particularly for people with demanding itineraries. It provides all eight essential B vitamins from plant-based sources, alongside vitamin C to help reduce tiredness and fatigue.”
Jet lag tips: On the day you fly
4. Eat a protein-rich breakfast
A protein-rich breakfast is one of my top jet lag hacks,” says Biggs. “Eggs, Greek yoghurt, berries, cottage cheese, smoked salmon or nuts provide the building blocks for neurotransmitters involved in your sleep-wake cycle, helping you feel more alert during the day. Instead of relying on sugary airport pastries or granola bowls, pack your own protein-rich breakfast. Take a Tupperware pot, layer together Greek yogurt, a handful of nuts, mixed berries, pumpkin seeds, a drizzle of honey and you’re all set to go.” CF’s wellness director trusts Black + Blum’s lunch box to never leak on the go.
5. Maximise your antioxidants
One of the less noticed side effects of flying (but unfortunately it can have long-lasting consequences) is that being on a plane also increases oxidative stress on your body, which is caused by lower cabin oxygen levels, dry air causing dehydration and being closer to radiation from the sun. That has a key role in premature ageing over time as well as affecting your brain, gut and energy.
Luckily, there are foodie ways to help your body protect itself. Chamon recommends “prioritising antioxidant-rich foods such as dark leafy greens, berries, tomatoes, extra virgin olive oil and green tea to help offset some of the oxidative stress associated with air travel”. In practice, that could mean something as simple as having a green tea and berry smoothie or a light salad before you board the plane.
6. Avoid a sugar hit
When you are bored or hungry when waiting at the airport or on the plane, it can be hard to resist the sugar cravings that can feel like a cheat code to a little more energy. Trust us, we’ve all been there. Yet, sugary snacks are also your quickest route to a big, jet lag-increasing crash a few hours later.
“Even if jet lag has already hit, don’t try to fix it with sugar or fast food,” says Biggs. “Highly processed meals can leave your energy levels on a rollercoaster and make it harder to sleep later. Instead, keep meals balanced with vegetables, whole grains, lean protein and healthy fats for more sustained energy. When you’re hungry between meals, choose snacks that work with your body rather than against it. Fresh fruit, vegetables, yoghurt and a handful of nuts provide fibre, hydration and steady energy without the blood sugar spikes that can leave you feeling even more fatigued.”
7. Drink lots of water…Â
This one probably isn’t initially surprising! Any frequent flyer knows that they need to keep drinking water when flying to avoid dehydration, and it’s true: “hydration is one of your biggest priorities,” says Shaw. “Airplane cabins are very dry, increasing fluid losses, and even mild dehydration can worsen fatigue, headaches and poor concentration, all of which can mimic or amplify jet lag,” For that reason, many experts suggest bringing your own water bottle with you that can be frequently topped up, so you can better track how much you are drinking. Our wellness director’s personal favourite is Chilly’s Stainless Steel Flip Bottle that can keep water cold for up to 45 hours.
8. …But you can eat your hydration too!
What you may not know though is that beauty insiders and experts don’t just drink more water to stay refreshed. That’s a recipe for annoying your row-mates by constantly hopping up for the loo. Instead, you can also boost your hydration through your diet. “Water-rich foods such as fruit and vegetables can help ,” reveals Shaw, and Biggs agrees, recommending foods naturally rich in potassium and magnesium, such as bananas, avocados and leafy greens, “which can help replace the hydration you’ve lost.”
Another way to supercharge your hydration? To ‘spike your water’, suggests Chamon, by “adding electrolytes or a small pinch of salt, particularly on longer journeys” – they’ll help your body absorb and retain the water you are consuming.
“Although electrolytes can’t reset your body clock they can help replace lose fluids and minerals during travel, supporting hydration and potentially reducing symptoms like fatigue, headaches and brain fog that can all make jet lag feel even worse,” further explains the nutritionist therapist and head of nutrition for W-Wellness, Maz Packham. She loves Ancient + Brave True Hydration sachets, while CF’s beauty director recommends Humantra’s variety of flavours for first-timers.
Jet lag tips: On the plane
9. Switch your schedule to your location
Flight times can play havoc with your normal routine, but just as with your sleep schedule, try to plan your meal times around the time at your destination (not where you are coming from or even when the food trolley comes around on the plane).
“Preparation starts before you even land,” says Biggs. “One of the easiest ways to prepare your body for a new time zone is to start eating on your destination’s schedule as soon as you board. If it’s breakfast time where you’re landing, eat breakfast. Meal timing is another cue for your body clock and can help you adapt more quickly.” Equally, “if you’re flying late, eat before boarding and skip the in-flight meal service to avoid late digestion and potential sleep disruption,” says Chamon.
Jet lag tips: When you arrive
10. Breakfast is queen once again!
“If you’re struggling with fatigue, prioritise protein at breakfast to support alertness and steady energy – and include colourful fruit and vegetables, which provide antioxidants that help support recovery from the physical stress of long-haul travel,” recommends Shaw. That’s why, despite it being hard – especially if you are off on holiday after a busy time at work – it can be really effective not to sleep in and actually make it to breakfast on your first morning at your new destination. Then throughout the day, “choose balanced meals containing protein, healthy fats and fibre to avoid blood sugar highs and crashes that can leave you feeling even more tired,” she continues.
11. Don’t break up with your coffee… but be tactical
Caffeine can feel like a lifeline when you can hardly keep your eyes open, but with its ability to make you ‘crash’ later in the day and trigger more dehydration, you’ve probably heard that it is better to avoid it. Not necessarily, say the experts!
“Coffee isn’t the enemy – timing is everything,” says Biggs. “A morning coffee in your destination can boost alertness while your body adjusts but avoid caffeine within six to eight hours of bedtime, otherwise you’ll make it much harder to fall asleep when you need to.” If you are really craving caffeine though, why not “consider a mushroom coffee as an alternative,” Packham suggests, referencing the booming functional mushrooms trend. “Try Dirtea Mushroom Coffee, it contains lion’s mane studied for its potential to naturally support energy and focus, and can provide a more gentle caffeine boost without over stimulating the body. It’s also available in sachets perfect for travel.”
12. Still prioritise hydration
An easy mistake to make is to step off the plane and feel you’ve ‘achieved’ your hydration goals, but “hydration should still be your priority once you arrive,” advises Biggs. Once again though, you don’t have to just keep drinking water. “Water-rich foods such as watermelon, cucumber, oranges and soups can help you rehydrate alongside plenty of fluids, especially if you’ve had a long-haul flight,” she continues.
13. Don’t book your favourite dinner on day one
When you get to a new place (especially if you have limited time there), it can be tempting to book an arrival celebration dinner that prioritises the restaurant you really want to try. However, on day one of your trip, it is often better to “opt for a lighter evening meal and prioritise an early night, even if it feels slightly early in your destination,” says Chamon. “Your body hasn’t fully adjusted to the new time zone, and pushing sleep too late can disrupt deep and REM sleep cycles.”
That said, while it’s wise to avoid really heavy meals to ensure you don’t feel sluggish, that doesn’t mean avoiding carbs altogether at dinnertime. In fact, doing so can make your tiredness after a long day worse. Instead, “prioritise a light meal built around complex carbohydrates such as brown rice, wholegrain pasta or sweet potatoes, alongside lean protein,” says Biggs. “These foods support the production of serotonin and melatonin, two key hormones involved in healthy sleep. Avoid spicy foods and late-night sugary snacks too, which can disrupt sleep and leave you feeling worse the next morning.”
14. Embrace ‘sleepy’ foods
If you are always tempted just to reach for a sleeping tablet when jet lag makes sleep feel unachievable, step away, say our experts. There are a wealth of more natural approaches to try. Shaw swears by “herbal teas, such as chamomile to form part of a relaxing bedtime routine”, while Packham looks to another superfood, Reishi mushroom. “It’s an adaptogen which means it can support the body in times of stress. It has traditionally been used to promote relaxation and wellbeing and has also been used to support the body if you feel wired and tired.” She loves Youth & Earth Sleep Dust sachets.
Packham also suggests trying ‘sleepy foods’, aka “tryptophan rich foods such as turkey, chicken, salmon, eggs, Greek yoghurt, cottage cheese and pumpkin seeds, which can help you get to sleep when adjusting to a new time zone. Tryptophan is an essential amino acid and a precursor to serotonin, which can then be converted into melatonin, the hormone that helps regulate your sleep-wake cycle. So in theory, consuming tryptophan-rich foods in the evening may support melatonin production and sleep, and better quality sleep may make it easier to adjust to a new time zone more quickly.”
15. Try these surprising sleep quality-boosting fruits
Another unexpected tip from the experts – look to your fruit bowl at nighttime. If you fancy an evening snack, try cherries, says Biggs. “Cherries are one of the few natural food sources of melatonin and some studies show that tart cherry juice may help improve both sleep quality and duration. It’s naturally rich in melatonin and antioxidants, making it a useful addition if you’re struggling to adjust to a new bedtime.”
Even a banana milkshake might work, as “bananas provide magnesium and potassium, two minerals that support normal muscle function and relaxation. Pairing them with a small glass of milk adds calcium, which plays a role in melatonin production,” Biggs explains. Frankly, fruits really are queens for fighting off jet lag’s effects, it seems, as our final recommendation, according to Packham is kiwis. “Research shows eating two kiwis about an hour before bed may help improve sleep onset and quality, helping people fall asleep more quickly. Better sleep after you arrive at your destination can help the body adjust to a new time zone more easily.”
Your nutrition-based jet lag tool kit
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