- Flight attendants suggest passing on nuts, popcorn and salty snacks when flying.
- Skip strong-smelling foods like tuna or garlic snacks to keep the cabin comfortable.
- Instead, choose nutritious options like dried fruit, edamame or whole-grain crackers with hummus.
Whether you bring food from home or pick something up at the airport, chances are you’ve enjoyed a snack mid-air. To avoid overpriced airline snacks, many travelers plan ahead and pack a few go-to staples for the flight. But before you zip up your carry-on, flight attendants say it’s worth giving your choices a second thought.
From uncomfortable digestion to being considerate of those seated nearby, flight attendants share the four foods best avoided while flying. The good news? You don’t have to go hungry! Read on for TSA-friendly, balanced snack options to pack instead.
Nuts
Nuts are often praised as a heart-healthy snack, but they may not be the best option to pack for a flight. International-based flight attendant Stephanie Burg recommends erring on the side of caution, noting that some airlines are especially strict when it comes to nut products. “Some airlines will be fussy about it if there is a passenger with nut allergies, and it’s better just to be safe,” she explains.
While research offers mixed findings on whether airborne nut allergens pose a significant risk to nearby passengers, flight attendants agree that avoiding nuts altogether is the more considerate choice. Choose an alternative snack to help reduce the risk of exposure and ensure a safer, more comfortable flight for everyone on board.
Pungent Foods
Canned tuna or salmon packets, hard-boiled eggs and garlic- or onion-flavored snacks all fall into the same category: foods with strong aromas. While many of these options are undeniably nutritious, their lingering smells can quickly fill the cabin and make you less popular with nearby passengers (even if you’re hoping to keep to yourself during the flight).
Flight attendant Laura Verch emphasizes that scent matters when flying, noting, “Out of common courtesy to passengers, strong-smelling food can be very off-putting and possibly even induce nausea for passengers sitting in your immediate proximity.” Choosing milder-smelling snacks can go a long way toward keeping the cabin comfortable for everyone on board.
Popcorn
As a mom, Burg admits her aversion to popcorn on planes is rooted in what she calls an “irrational fear of choking,” but the concern isn’t unfounded. Research consistently shows that popcorn ranks among the top foods associated with choking in children, making it a smart snack to avoid during air travel.
The risk can be even higher in a cramped cabin, where distractions are plentiful and quick access to help may be limited. And since kids often want whatever their parents are eating, Burg notes it’s best to skip popcorn altogether and save this fiber-rich snack for when you’ve touched down.
Salty Snacks (Like Chips & Pretzels)
Consuming high-sodium foods can disrupt the body’s fluid balance, particularly for individuals with chronic conditions such as hypertension, and may contribute to temporary increases in blood pressure. When flying, long periods of sitting and limited movement can also lead to travel-related edema, a common issue in which fluid pools in the hands, feet or ankles, causing noticeable swelling.
Verch notes that this swelling can be especially uncomfortable during a flight and recommends steering clear of foods that may worsen fluid shifts. Salty snacks like chips and pretzels are common culprits, as their sodium content can further contribute to fluid retention and discomfort while in the air.
What to Focus on Instead
The good news is there’s no shortage of snacks that you can safely bring through TSA and enjoy while in the air (without getting any salty looks). Consider these options to keep hunger at bay during your flight.
- Crunchy chickpeas or edamame: Packed with fiber and protein to keep you fueled and focused, roasted chickpeas or edamame are easy, portable snacks. Skip garlic- or onion-heavy flavors and stick with simple options like sea salt or cinnamon sugar if you’re craving something sweet.
- Dried fruit: Lightweight and travel-friendly, dried fruit is an easy mid-flight snack (international restrictions permitting). Choose varieties without added sugar and pair with a protein like chickpeas or edamame to help keep blood sugar steady.
- Instant oatmeal cups: Flying through a meal? Single-serve oatmeal cups are a carry-on win. Bring a spoon and opt for low-sodium, low-sugar varieties.
- Jerky sticks: Available in both plant-based and animal-based options, jerky sticks are a convenient protein source on the go. Just note that international travel may require finishing them before landing.
- Protein bars: Some bars are basically candy in disguise, but the right pick can deliver solid protein and staying power. Choose lower-sugar options and be mindful of flavors; nut-free is often the safest bet for travel.
- Whole-grain crackers and hummus: Creamy dips under 3.4 ounces (100 mL) are TSA-approved, so hummus is fair game, packed or purchased post-security. Just don’t let it sit out too long; after about two hours, food safety can become an issue.
Meal Plan to Try
7-Day No-Sugar, High-Protein Meal Plan for High Blood Pressure, Created by a Dietitian
Our Expert Take
Rethinking what you eat while flying matters, especially if you’ve been guilty of bringing certain foods on board. While flight attendants agree it’s impossible to please everyone, being a considerate passenger means thinking about both your health and the comfort of those around you. That often means skipping nuts, pungent foods, salty snacks, and popcorn before boarding.
Instead, choose nutritious, travel-friendly options like dried fruit, crunchy chickpeas or edamame, protein bars or whole-grain crackers with hummus. And hey, life happens, so if you’re finishing that tuna sandwich right before boarding, Verch advises, “Just don’t forget your gum or mints!” Safe travels.
