Tasty tips

Jet lag is common with long-distance air travel. And it is a dreaded thing since it leaves the person exhausted and sleepy. But luckily there are some tasty tips to tackle them. Which foods are the best to overcome jet lag?

Jet lag

Jet lags are a common thing with long-haul flights. It is one thing that holiday-makers do not want to bring home. It gives a lot of discomforts and leaves the flyer with a lot of grogginess that might take a long time to recover. You feel exhausted.

You are sleep-starved and at the same time cannot get sleep. This happens due to the time difference in which one travels on long-distance flights. The body takes some time to reset the time rhythm and the interim period is bad for the sufferer.

In detail, it is the body’s response when a person flies through multiple time zones. This leads to the disruption of the internal body clock.

The pineal gland has control over the body’s temperature and the internal clock. The change in light disrupts the normal rhythms of the body set earlier. One struggles to fall asleep and stay awake at the same time. In some, it takes at least a week to recover.

The problems are just not limited to sleep. Some even experience digestion issues, bowel dysfunction, general malaise, and blood pressure ups and downs.

Tasty tips
Nuts are a good antidote for jet lag (Source: Ceotab)

Tasty tips to tackle jet lag

Fortunately, there are some simple ways that one can use to overcome jet lag. Expert nutritionist Tom Bennett from MuscleFood details some tasty tips for this. According to him:

“The importance of your diet and the effect it has on all aspects of your body, cannot be understated. From sleep to energy levels, food is fuel for your body and loading up on the right nutrients and minerals can help you combat the effects of jet lag.”

“Travelling can drain your energy (even if you are only sitting on a plane), so it’s important to reimburse those levels through what you eat.”

Peanuts, almonds, cashew nuts

All types of nuts are good for jet lag. They have lots of electrolytes, zinc, and magnesium. These help people to relax and sleep. NHS adds:

“They also contain the natural hormone melatonin, which is released by the body in the evening to let your brain know it’s time to sleep”

Tasty tips
Strawberries (Source: Country living magazine)

Tom elaborates:

“For foods to avoid jet lag, it all comes down to the nutrients involved in the food – for example, foods high in magnesium such as peanuts will help people drift off to sleep if their body clock is forward.”

“Magnesium aids sleep as it regulates the hormones that trigger sleep cycles in the body.”


Hydration is vital but especially during long-haul flights where drinking water can be missed. Adequate hydration can help in overcoming jet lag.

Therefore, drinking a lot of water or having watery fruits can prevent grogginess. Strawberries, watermelons, and celery are good for the body during such flights. Cucumbers are also an excellent source of fluids. They also have an anti-oxidant that can decrease inflammation.


Tasty tips
Bananas (Source: Wikimedia commons)

Bananas are rich in natural sugars and potassium. These provide the extra energy that helps us and gives us the power to tackle the disturbed sleep rhythm. Tom opines:

Potassium-rich, high-sugar foods like fruits will help keep people awake if their body clock is behind. This is because potassium is responsible for producing energy,”

Read more: What is cold brew coffee? Does it have more caffeine?

But coffee and alcohol are a no. As per an article in Insider:

Coffee can have a mild diuretic effect, and too much of it can contribute to dehydration… In addition, caffeine can play havoc with your body clock by delaying the increase in melatonin.”