Allergies, food intolerances and special dietary needs when travelling: how to avoid health crises on the plane?

Traveling by plane, train or car can be a challenge for people with food allergies and intolerances. Changes in pressure, temperature and disruption to daily routines can exacerbate symptoms and increase the risk of allergic reactions. How to travel safely with food allergies? In this article, we suggest how to plan a trip, what products to avoid before flying and what precautions to take to avoid health surprises on the road.

At altitudes, where the air is thinner, our allergy may take on different forms and manifest itself differently. These may include headaches and dizziness, loss of smell, impaired concentration and "brain fog", fever and general fatigue, hearing problems. There is also a greater risk of cross-allergy. This involves the occurrence of allergy symptoms after eating or coming into contact with an allergen to which we are not allergic, but which has a similar structure to the factor that causes us to be allergic.

An example provided by a dietitian:

There is more dust in means of transport . It is a fairly common allergen, and it "crosses" with seafood, for example. So if we are allergic to shrimp, we may feel worse where there is more dust.

It is similar with latex - when travelling we have more frequent contact with surfaces containing this material - here, in turn, people who are allergic to citrus fruits, yellow cheese, carrots or apples may suffer.

Symptoms may include typical allergic reactions such as runny nose, sneezing, itchy eyes and skin symptoms (e.g. hives). In the case of a cross-reaction, additional symptoms in the mouth may occur, such as excessive dryness, itching or swelling.

We are careful with dairy products, such as cheese or yogurt, as they can lead to flatulence and digestive problems, especially in people with lactose intolerance . We do not eat ready meals a few hours before the trip, because we do not know their composition one hundred percent). Such meals may contain monosodium glutamate, which can intensify reactions from both the digestive system and the immune system (allergy).

Airlines strive to meet the needs of their passengers and ensure a comfortable journey, especially on long flights. Here are some of the most frequently offered special meals by LOT Polish Airlines:

Gluten-free meals: We offer gluten-free meals for those with celiac disease or gluten intolerance. These meals are made with products that do not contain gluten, and are carefully stored and prepared to avoid gluten cross-contamination.

Vegetarian and vegan meals: Vegetarian products are also available during the flight. Vegetarian and vegan meals do not contain animal products (meat, fish, dairy, eggs), making them suitable for people who follow a plant-based diet for health, ethical or religious reasons.

Low Lactose Meals: We also offer low lactose meals for passengers who restrict this ingredient. They contain lactose-free dairy products. They are not suitable for passengers with a cow's milk allergy.

Halal Meals: Halal meals are available on board, which are in accordance with Islamic laws. These meals exclude pork, alcohol and other products that are prohibited by this faith.

Kosher Meals: Kosher meals follow the rules of the Jewish diet of kashrut. These meals must meet certain requirements, such as preparing meat and dairy separately and using permitted food preparation methods.

Diabetic Meals: Meals for people with diabetes who want to eat healthy on the go are designed with a low glycemic index and blood sugar control in mind. They often include smaller portions of carbohydrates and a more balanced macronutrient distribution.

Meals tailored to your individual dietary needs: we provide meals that are free from two allergens of your choice, such as nuts, fish, eggs or soy. You can guarantee yourself healthy food on your plane trip. These meals are carefully prepared to avoid the risk of allergic reactions.

Tip: How to order a special meal on LOT Polish Airlines?

To benefit from the special meal option, passengers must notify their dietary needs when booking their ticket or at least 24 hours before their scheduled flight. This can be done online during booking, at check-in or by contacting customer service.

Important information:

Special meals are mainly available on long-haul flights, including international flights, and may depend on the class of travel. If you have any specific allergies or health requirements, it is always a good idea to confirm the availability of your chosen meal with the airline representative before your flight.

LOT strives to provide convenience to passengers who require adapted meals, but the availability of these options may vary depending on the flight, its route, as well as the type of meals available in a given class.

Unfortunately, there are no home remedies to alleviate allergy symptoms, says Joanna Zielewska. We can hydrate our bodies more, a chamomile infusion and black cumin oil have a slight antihistamine effect, but we usually don't take such products with us on a trip.

Transporting food on long flights, especially if there is doubt about the availability of suitable meals (e.g. due to allergies, gluten-free, vegan, lactose-free or other special dietary needs), requires appropriate preparation:

1. Take care of proper packaging

Vacuum containers can help keep food fresh for a long time by eliminating air, which prevents spoilage. They are a great solution for sandwiches, salads, or other foods that need to be kept cool.

Another idea is small containers or ziplock bags , convenient for storing smaller portions of food, such as nuts, fruit, vegetable chips or snacks. It is important to close them carefully to prevent any spillage.

For products that need to be kept cool, it's worth taking a cooler bag that will help maintain the right temperature for a few hours. These bags are especially useful if you're taking meals based on protein or vegetable products that spoil easily.

2. Choose products that are easy to transport

It is worth taking products that do not require refrigeration, such as nuts, dried fruit, protein bars, crackers, vegetable chips, or granola. You can take food in the form of ready meals, such as salads (e.g. quinoa salad, vegetables, hummus), sandwiches or wraps that can be transported well in vacuum packaging or airtight containers .

Water is essential. If you have special needs (e.g. plant-based drinks, juice), you can take a drink in a plastic bottle, but remember that when going through security, most countries have limits on the volume of liquids in hand luggage (up to 100 ml per container).

3. Prepare food in handy portions

Divide your food into smaller portions that are easy to store and eat during your flight. Instead of one large salad, consider making several small containers of different ingredients. That way, if something goes bad or becomes inedible, you always have a spare.

If you want to take soup or other liquid food with you, you may want to consider using a thermos , which is suitable for transporting hot liquids for several hours. Before the flight, make sure the thermos is tightly closed to avoid leaks.

4. Pay attention to customs and security regulations

Before your flight, check the rules regarding bringing food on board . Many countries have restrictions on bringing in certain foods (e.g. fresh fruit, meat, cheese, etc.), especially over long distances. It is worth checking whether the food you are carrying is not prohibited in the destination country.

Please note that food transported in hand luggage must fit in specific containers (e.g. up to 100 ml for a liquid) and may require additional screening by security services, especially if the food contains liquids or pastes.

5. Safe, Diet Snacks for a Long Flight – What to Take?

He also adds that it is worth taking nuts, seeds, and dried plums with you - they are high in calories, but very filling and we do not travel with an overloaded stomach, because they minimize the risk of constipation and magnesium deficiency, which improves the comfort of traveling.

Longer journeys have several factors that can adversely affect glycemia. These include fluid deficit and immobility.

Stay hydrated

Therefore, you need to be meticulous about hydration. Water escapes much faster than usual on a plane. To simplify, we can assume that we should drink as many glasses of water as the hours we are on the plane.

The water should be lukewarm, or even better warm - it relaxes best, facilitates digestion (supporting the work of the pancreas and proper secretion of insulin), dilates blood vessels, preventing an increase in blood pressure. Remember that hypertension and diabetes are diseases dependent on each other. When blood pressure increases, the level of the stress hormone also increases, and this increases sugar.

Just a little exercise is enough

By the way, let's remember that travel is not a fashion show - clothes should be loose, even too big and without belts, and socks should not be tight, says the dietician. We do not wear tight, stiff jeans, which, when sitting, press on the stomach, groin and knee area - in such conditions, swelling occurs - diabetics are prone to it, because excess sugar causes thickening of the blood vessels and loss of elasticity. Poor circulation means fluid retention and swelling.

Take care of your blood glucose levels according to your doctor's recommendations

If it is diabetes requiring insulin , the diabetic should have a certificate with them that they are ill. You should also make sure that your medications do not require storage at a specific temperature. This is especially important when you are just learning to control your blood glucose levels. And also when you are traveling alone. The only risks are those related to changing time zones and changing insulin administration times. If you are not sure whether you can handle it, it is best to ask your doctor for advice before leaving.

In turn, when we treat diabetes using an insulin pump, rapid changes in pressure during takeoff and landing can disrupt the operation of insulin pumps. This can lead to uncontrolled release of insulin or blocking its administration, the expert warns.

Here's what the expert advises:

1. It is crucial to prepare our intestines for a different "set" of bacteria found in drinking water, and therefore also in food - in the place we go. It may differ from what our body is used to. People with more sensitive stomachs react with intestinal ailments even dozens of kilometers from home.

2. Good gut bacteria are invaluable in preventing and relieving allergies. They seal the epithelium, and the tighter it is, the less unwanted, allergenic substances it lets through. Therefore, if we disturb their balance by introducing unknown tenants into the intestines, it is possible that the allergy will get worse. Without probiotics, it is more difficult to fight diarrhea - including that related to traveling. Good bacteria also stimulate the intestines, so they can deal with constipation.

3. When planning a trip, we start feeding our microbiota with probiotic preparations 1-2 weeks before. This time allows for the proper colonization of the intestines by beneficial microorganisms, which can help protect against gastrointestinal problems during the trip. We continue the treatment during our stay in the new place and a few days after returning. Strains of probiotic bacteria that can alleviate allergy symptoms include several well-studied types.

1. Lactobacillus rhamnosus GG (LGG) and Bifidobacterium bifidum are some of the best-studied strains that support the treatment of atopic dermatitis and food allergies.

2. Lactobacillus casei is also effective in relieving allergic symptoms, especially when the food allergy has skin symptoms (itching, hives).

3. Lactobacillus plantarum has immunomodulatory properties and may support the treatment of allergies by improving immune system function and stabilizing the intestinal barrier.

Material prepared in cooperation with PLL LOT