If you’ve ever travelled across multiple time zones and gotten off the plane feeling as tired and cranky as the babysitting behind you, it’s totally normal. I get terrible jet lag, so the idea that I can eat certain foods to feel better fast is welcome news, and I had no idea this was even a thing.

The Mayo Clinic noted on its website that “jet lag disorder is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones.” What’s more, the more time zones you cross, the worse you feel. “Symptoms are likely to be worse or last longer the more time zones that you’ve crossed, especially if you travel in an easterly direction. It usually takes about a day to recover for each time zone crossed.” No one wants to spend their vacation recovering from jet lag, and the Mayo Clinic cited staying hydrated as one of the most important factors in reducing jet lag. This means not imbuing in all of the those free drinks on the plane. If you want to further increase your chances of feeling better, try these foods to combat jet lag.

When You Eat Matters

Eat Your Veggies

Aside from fatigue, gastrointestinal distress is one of the worst symptoms of jet lag. On his website, Dr. Frank Lipman, founder and director of the Eleven Eleven Wellness Center in New York City, recommended eating plant-based foods before your trip. “It can help fend off jet lag-related digestive troubles, whereas low-fibre, carb-heavy meals tend to stress the digestive system, even more so when you’re crossing multiple time zones,” he explained.

Pick Protein & Healthy Fats

Try Trail Mix

Travel is stressful, which means you might be tempted to satisfy your hunger at one of the eleventy-million fast-food restaurants at the airport before you board your flight. Don’t do it. Dr. David Greuner, a cardiovascular surgeon with NYC Surgical Associates, told Lisa Jackson for Sky Scanner that it’s best to opt for low-sugar, slow-burn carbs with moderate protein. “I’ll typically bring hummus packs and grain crackers, vegetables that won’t perish easily, homemade trail mix, and a protein bar to hold me over until my next meal.”

Sip Citrus Water

Choose Cherries

Recent studies have found that cherries just might be the world’s most perfect food, and they have myriad jet-lag fighting properties. From fighting inflammation to promoting gut health to regulating sleep patterns, Montmorency Tart Cherries cited more than 50 studies that outline the health benefits of the flavonoid compounds in their tart cherries. I’ve tried these cherries, and they are definitely a go-to for me when I’m feeling blah.

Pack Protein Bars

Protein bars are a must when taking a long trip. They’re easy to carry, and they can give you a quick boost while also satisfying your hunger. What’s more, they won’t lead to a sugar crash. My favourite protein bar that I always carry in my purse — because you never know when you’re going to get hangry — is GoMacro. They’re organic, vegan, and macrobiotic, and they taste good too.

Set Yourself Up For Success

If you’re travelling out of your time zone for the first time, and you don’t know how jet lag will affect you, do everything you can to set yourself up for success. Drink a lot of water in the days before your trip, eat a healthy, high-veggie, low-carb diet, and get plenty of sleep. Make sure to pack jet-lag fighting foods in your carry-on so you’re not tempted to make poor choices on the plane. If you’re a seasoned traveller, but jet lag takes you down every time and makes you cry like a baby at baggage claim (me all day), try doing the same. Because little things can make a big difference. #TheMoreYouKnow