Whether you pack snacks from home or grab something at the airport, there’s a good chance you’ve munched on something mid-flight at least once. To dodge the overpriced bites airlines charge for, plenty of travelers plan ahead and toss a few staples into their carry-on. But before you zip up that bag, cabin crew members are urging passengers to take a second look at what they’re bringing on board, according to EatingWell. From digestive trouble to basic courtesy toward fellow passengers, flight attendants have identified four categories of food that are best left on the ground.
Nuts are often praised as a healthy, portable snack, but they may not be the wisest choice in a plane cabin. International flight attendant Stephanie Burg recommends caution, pointing out that certain airlines take nut-related allergies very seriously. “Some companies are very strict if there is a passenger with a nut allergy on the plane, so it’s better not to risk it,” she explained. While research hasn’t definitively confirmed that airborne nut allergens pose a significant danger at a distance, cabin crew widely agree that skipping nuts altogether is simply the more considerate move for everyone on board.
Strong-smelling foods fall into their own problematic category, and the list includes canned tuna or salmon, hard-boiled eggs, and garlic- or onion-flavored snacks. Even if these items are nutritious, their persistent odors can fill a confined cabin quickly and make you the least popular person in your row. Flight attendant Laura Verch stressed how much smell matters at altitude, noting that “out of pure courtesy to your fellow passengers, you should know that strong-smelling food can be very unpleasant, and can even cause nausea in people sitting near you.” Opting for milder snacks goes a long way toward keeping the shared air in the cabin tolerable for everyone.
Popcorn might seem like an innocent movie-time snack, but Stephanie Burg admits that her reluctance to bring it on flights stems from what she describes as an “irrational fear of choking,” though the concern is actually well-founded. Studies consistently show that popcorn ranks among the top choking hazards for young children, making it a particularly risky item to consume in a cramped aircraft. The risk is compounded in a busy cabin where distractions are constant and getting immediate help can be difficult. Since kids often want whatever their parents are eating, Burg suggests skipping popcorn entirely and saving this fiber-rich treat for after landing.
Salty snacks round out the list, and the reasoning comes down to how sodium affects the body in the air. Consuming high-sodium foods can disrupt fluid balance and contribute to temporary spikes in blood pressure, which is especially problematic for people managing conditions like hypertension. Prolonged sitting and limited movement during a flight already set the stage for edema, a common issue where fluid accumulates in the hands, feet, or ankles, causing noticeable swelling. Laura Verch noted that this swelling can be particularly uncomfortable during flights and recommended steering clear of anything that might worsen fluid retention. Chips and pretzels are frequent culprits, as their sodium content can amplify both the bloating and the general in-flight discomfort.
The good news is that there are plenty of satisfying, flight-friendly alternatives to consider. Crunchy chickpeas or edamame offer a solid combination of fiber and protein to keep hunger at bay, especially when seasoned simply with sea salt rather than heavy garlic or onion flavoring. Dried fruit is another lightweight, convenient option, as long as you choose varieties without added sugar. If you’re flying over a mealtime, instant oatmeal in a cup works surprisingly well, just pack a spoon and reach for a low-sugar, low-sodium variety. Meat or plant-based jerky provides a portable protein punch, though on international flights you may want to finish it before landing. Nut-free protein bars are also a safe bet for a quick energy boost without the allergy concern.
For those traveling with hummus, the good news is that creamy dips are generally allowed through security in containers up to 3.4 ounces, making whole-grain crackers and hummus a perfectly reasonable pairing. Being a thoughtful traveler ultimately means accounting not just for your own comfort, but for the well-being of the people around you. And if you do happen to finish a tuna sandwich right before boarding, Verch has one last piece of advice: “Just don’t forget to bring some gum or breath mints!”
It is worth knowing that airline cabin pressure is typically maintained at the equivalent of altitudes between 6,000 and 8,000 feet, which means the reduced oxygen levels and lower air pressure can subtly affect taste perception, digestion, and circulation. This is partly why foods that seem harmless on the ground, whether because of their smell, sodium content, or texture, can have a noticeably stronger impact when consumed at cruising altitude. Airplane cabins are also extremely low in humidity, with air that can be drier than most deserts, which already contributes to dehydration and can make the effects of salty foods even more pronounced. Understanding these physiological changes helps explain why flight attendants, who spend the most time in that environment, have developed such specific opinions about passenger snack choices.
If you have a go-to airplane snack or a particularly memorable in-flight food experience, share your thoughts in the comments.
