There are two types of people in the world: People who get bloated and constipated during and after a flight, and liars.

If you fall into the first camp, youre well aware of the less luxurious, less Instagram-able aspects of travel. There can be discomfort, cramping and irregularity and we dont just mean from cramming our bodies into comically small spaces with little to no leg room.

What brings on the bloat? And what can we do about it before, during and after landing? We spoke to experts to find out. Some things are obvious, others are surprising. But all can help make travel a more enjoyable and regular experience.

William Chey, professor of gastroenterology and nutrition sciences at Michigan Medicine, says that when it comes to constipation, a number of factors are at play.

Its a disruption of ones normal schedule, Chey told HuffPost. People forget to take medicine on days of travel; their overall diet changes. On a day of travel you almost always eat fast food. You go from whatever your normal, healthy, habitual diet is to something thats maybe not usual for you at all, and is certainly not the kind of diet you use to maintain a regular bowel pattern.

Sleep, both the night before and the lack thereof on board, contributes to what goes on in our bodies, too. Not getting enough sleep the night before can throw off your body, while travel to, say, a different time zone can throw off a persons normal bathroom routine. If you take a flight to Asia and the time change is 10 hours, just going by math it doesnt add up. Youre going to be completely screwed up, Chey said.

Darrell Gray, gastroenterologist and associate professor at The Ohio State University Wexner Medical Center, echoed that sentiment. Though sleep isnt necessarily a dietary thing, its a change to the routine. The fact that some of us are used to getting up at a certain time in the morning and going to the bathroom that gets disturbed when youre traveling, he said.

Chey and Gray were also both quick to point out how dehydrating being at 30,000 feet is, and the disparity between how much water we need versus our actual water intake on a flight could be creating constipation and bloating. They both recommend increasing that consumption both in the airport and by bringing water (bring bottled !) on board.

But its not just physical factors. For many people, air travel is stressful and becomes a point of anxiety, even when the travel is for pleasure. Nowadays youd be hard-pressed to find anyone who actually enjoys it, Chey said. Stress aggravates GI symptoms, not the last of which is constipation.

All these things getting enough sleep, upping your water intake, making healthier food choices they seem like common sense. But there are some methods of defense against constipation and bloating that might surprise you.

When asked about probiotics, which is often thought of as a way to stay regular, both doctors agreed that while popular, there simply isnt enough evidence to show they are effective in preventing constipation. As an alternative, Chey often uses a natural laxative like magnesium or fruits to keep things moving. Of course, fruits that prevent constipation also can cause gas. Chey has a solution for that, too.

Kiwi is an interesting alternative that most people dont know about, which does not cause gas, he said.

For Grays part, he recommends upping water and fiber intake throughout the day, whether through supplements, gummies or in bar form. Sometimes people will try over-the-counter things like gas relief pills, but those also dont have a ton of evidence for prevention, so they arent necessarily the best options, he said. Make sure you grab water before you check in, youre getting up and moving around the plane even if you dont have to go to the bathroom just moving around promotes gut motility.

And what about booze? We have some good news for those who drink a glass of wine or two to take the edge off of before takeoff. We dont discourage alcohol in moderation, Gray said. When you fly, youre more prone to dehydration, so certainly if you drink more alcohol than water, you might be prone to these symptoms. But if youre staying hydrated with water, there shouldnt be harm in moderation.

Youre better off staying away from gas-producing foods like dairy, wheat, garlic and onions, which Chey calls the most gas-producing carbohydrates, at least 12 hours before a flight.

Were sure your seatmates and your body will thank you.