On long international flights, aeroplanes are uncomfortable places for our digestive systems.

We are expected to sit quietly in a small, cramped place for unnatural periods of time, all the while eating and drinking in a futile attempt to overcome the boredom.

When nature calls though, we're far too embarrassed to remain in the bathroom for a good long visit.

Then there's the food we're served – invariably the type that is over-processed and refined, putting added strain on our digestive systems and sometimes causing gas or abdominal swelling. Bloating on the plane is common and unpleasant. Thank heavens, it's also avoidable.