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For those who suffer from motion sickness, ginger has long been known to eradicate its effects. Picture: Getty Images

A glass of wine, mini-pretzels and a beef curry. Or a bottle of water, a banana and grilled fish.

Which would you choose?

For many it's hard to snack right in the sky.

Who can say no to a "free" tipple at 30,000 feet on a full service airline? Or to another pack of salty nuts to help relieve the long-haul boredom or deal with the stress of travelling?

But if you do have a choice of what food you can dine on while sky-high, then opting for water over whisky and grilled fish instead of an oily curry can mean the difference between landing in tip-top shape or spending the next week trying to overcome jetlag.

Research has shown that if you eat the right kind and amount of food while airborne you're at least 16 times less likely to suffer desynchronosis, more commonly known as jetlag.

Singapore Airlines' resident chef Hermann Freidanck, who is responsible for creating the airline's on-board menus, says you can ease jetlag by opting for light meals that are easy to digest.

"It's best to arrive feeling slightly hungry," he says.

When on the ground seek out a protein-rich meal and eat at a time that is appropriate to mealtimes at your destination, he advises.

For those who suffer from motion sickness, ginger has long been known to eradicate its effects.

Freidanck advises flyers to either carry some ginger on-board or seek out ginger ale during the drinks service.

Also, if possible, choose the Asian dish option instead of the Western meal as many oriental dishes use ginger as a key ingredient.

If you suffer from anxiety while flying, then vitamin B, found in grains, fruits and vegetables, has a positive effect on the nervous system, helping to reduce stress, Freidanck says.

Celery in particular has a tranquillising effect on the central nervous system and has long been subscribed by naturopaths for anxiety.

If you want to work while you're on board choosing energy boosting options instead of fat-laden meals will help.

Freidanck says zinc, found in protein-rich foods, has been found to improve intellectual performance in clinical trials.

Those wanting to catch some shut-eye before they land should choose the chilli meal option as the hot-tasting pod has been shown to improve sleep.

For those prone to bloating in-flight then green tea is excellent for stimulating digestive enzymes that help to alleviate trapped wind, Freidanck says.

Probiotics, found in foods such as bananas, berries, chicory, onion and garlic, are also known to reduce bloating.

For sufferers of indigestion choose dishes with potatoes or turmeric. Potatoes contain alkaloids that are thought to have an antacid effect, while turmeric is known as a potent digestive aid.

Pineapple also helps with digestion as it contains an enzyme called bromelain that aids with the breakdown of food in the stomach.

Overall, if you can't remember whether it's celery or potatoes that will cure your bloating or berries or chilli that will help you sleep, the best option is to follow common sense - drink plenty of water, opt for meals with an emphasis on vegetables and whole grains and instead of red meat choose fish, which is easier to digest.

Now sit back, relax and enjoy your flight.