10 Healthy Snacks To Bring On Your International Flight Slideshow

Sitting still is pretty taxing – when you're in an airplane, that is.

Although passengers don't realize it, breathing in an airplane can be akin to being at an altitude of 8,000 feet, which puts pressure on the body to provide enough oxygen for the bloodstream. According to WebMD, the humidity in an airplane, usually below 25 percent, is generally 10 percent lower than that of a common home environment – leaving passengers feeling dry and weak.

For the almost one billion people who travel annually via aircraft, staying healthy, hydrated, and energized is a valid concern. That's why we've rounded up 10 healthy snacks to bring on your international flight that will help your body fight adverse high altitude health effects.


Bring a third of a cup's worth in your carry on and chow down when you're feeling anxious or tired; almonds contain both protein and melatonin, perfect for helping your body last through a long flight and relax enough to catch some shut-eye


A fruit packed with healthy properties, bananas contain both magnesium and potassium, which are natural muscle-relaxants and promote better sleep on an international flight. Eat one before trying to fall asleep to take full advantage of the fruit's serotonin, a neurotransmitter that can prompt sleepiness, and pair it with some noise-canceling headphones to tune out that baby crying in the next row.

Chamomile Tea

Chamomile is often used to treat anxiety and insomnia, both of which often trouble aircraft passengers on long flights. According to the University of Maryland Medical Center, animal studies with chamomile suggest that small doses relieve anxiety and higher quantities aid sleep. Bring your own teabags on board, and ask the flight attendant for hot water.


Results from a 2012 study published in the European Journal of Nutrition found that drinking tart cherry juice before bed improved sleep duration and quality in adults. The findings were attributed to the melatonin contained in the fruit, which regulates the sleep and wake cycle. Bring cherries in a plastic bag for easy access on the flight.

Chia Seeds

Chia seeds have hydrophilic properties, that is, they are attracted to water and can absorb many times their weight in the liquid. Bring them in a bag and soak them in water on your flight for a quick and easy snack that will keep you hydrated in a very dry environment.

Coconut Water

Coconut water may be better at replacing lost fluids in the body than regular water, according to a study referenced by WebMD. That's a useful characteristic on long-haul flights where dehydration is relatively common. Although TSA does not allow bottles past security, airport terminals sell coconut water brands like Vita Coco.

Cucumber Slices

Along with antioxidant and anti-inflammatory benefits, cucumbers are 95 percent water, according to LiveScience, which means they're a nice, edible change from those plastic cups of water balanced on an airplane tray. Pack a bag of them in your carry on, and in addition, try to drink about 8 ounces of water for every hour you're in the air. 

Greek Yogurt

Plain, nonfat Greek yogurt, widely sold in airports these days, is a great source of protein and probiotics, as well as calcium, potassium, and vitamins like B12. It's the perfect snack for a boost after an energy-sapping flight or for a morning pick-me-up in the air. 


Nutritional biochemist Dr. Shawn Talbott told The Daily Meal that oranges seem to stimulate neural areas associated with bouncing back from stress. The citrus fruit contains vitamin C and flavonoids, both of which lessen concentrations of cortisol, a stress hormone. Bring some along on your international flight to stop worrying about your layover and start enjoying the in-flight movie. 


Watermelon claims the top prize as far as fruits with water content, being 90% water. Take advantage of this sweet fruit to stay hydrated in an international flight's low-humidity, high-altitude environment.