Travel Nutrition Series Part 1: Long-Haul Flights
Long-haul flights can really take a toll on the body—disrupting your circadian rhythm, nervous system, circulation, and digestion. There's no denying that they can knock you around. However, over the years, I’ve developed a few habits and rituals that help support my body and let me enjoy the process more.
If you're new here—Hi! I'm Olivia, the registered clinical nutritionist behind Live Nutrition. I'm about to embark on the dreaded 30-hour travel journey across the globe and thought it would be the perfect time to share how I prepare for a long travel day filled with multiple flights and time zones.
A Nutritionist’s Guide to Staying Healthy on Long-Haul Flights
Pre-Flight Support
In the days and weeks leading up to a big trip, I prioritise rest and nervous system regulation. Starting a travel day already exhausted doesn’t help—it might seem like it would help you sleep better, but in reality, it can just leave you feeling more depleted.
I make time to move my body, especially on the day of the flight. Additionally, getting outside for a walk, in natural light pre & post flight, is essential for supporting your circadian rhythm.
Nutrition-wise, I focus on eating balanced, nourishing meals in the lead-up. I pay particular attention to fibre-rich foods and protein to keep my gut happy and resilient for what’s to come.
Long-Haul Flight Nutrition Tips
I tend to get quite hungry on flights, so I always come prepared with snacks. I choose foods that balance out what’s often missing from in-flight meals. My go-to additions:
Protein: Think protein bars or beef jerky—great for keeping you full longer. Two of my favourite protein bars are Tropeaka and JS Health.
Fibre: I boost fibre with snacks like seed crackers, nuts, fruit, and veggie sticks. One of my favourite snacks is the Little Bird Cookies—so good!
I aim to eat proper meals and avoid constant snacking. Traveling across time zones often means skipping your usual 12–14 hour overnight fast, which can leave digestion feeling sluggish. Having defined meals with gaps in between helps support your gut and prevent that bloated, “clogged” feeling.
Perhaps the most important tip of all: hydration! Flying is incredibly dehydrating, so I always travel with electrolytes. My favourites are Hydralyte and Two Islands. I usually have one electrolyte drink per flight, and sometimes one before or after depending on how I’m feeling.
Supplements for Long-Haul Travel
Supplement needs will always vary from person to person, but here’s what I personally take to help me feel my best during long travel days. My focus is gut health and nervous system support.
Magnesium (Bisglycinate): A foundational mineral for nervous system support. I choose the bisglycinate form for its high bioavailability and research-backed benefits. Bonus: it also helps with blood sugar regulation—a key consideration while traveling (and in everyday life).
Kava Kava: This herbal remedy helps calm the nervous system and get my body into a relaxed sleep state.
Pre & Probiotics: These are part of my daily routine, and I make sure not to skip them while traveling. They keep things moving (literally) and help support immune function—so important when you’re exposed to new environments.
Ginger Root: Taken in supplement form, ginger supports gastrointestinal motility—vital for keeping digestion on track during long hours in transit.
I hope this gives you some practical, nutritionist-approved tools to help you feel your best on your next long-haul flight. Safe travels—and stay nourished!
Not Sure Where to Start with Supplements? Let’s Chat!
If you’re feeling overwhelmed and not sure where to begin, I offer a 25-minute Supplement Mini Consultation designed to give you clarity and confidence when it comes to supporting your health with the right supplements.
You’ll receive the following support:
Pre-consultation questionnaire to help me understand your health goals, history, and current symptoms.
A 1:1 phone consultation where we’ll chat about where you're at, and I’ll share qualified, practical steps you can start with right away.
A personalised supplement plan—I’ll recommend high-quality, therapeutic-grade supplements tailored to your unique needs and explain exactly why they’ll support you.
A supplement review—If you’re already taking supplements, I’ll assess whether they’re working for you, what’s worth keeping, and what might not be serving your goals.
Diet and lifestyle support—You’ll get simple, personalised tips to complement your supplement plan and help you feel your best.
Access to practitioner-only supplements with no expiry on your script—meaning you can reorder without needing another consult.
