Eating your way through a new place is one of the best parts of travel. A bad meal that lays you out for two days is one of the worst. The good news is that most travel tummy trouble is avoidable with a few simple habits, and none of them mean missing out on the local food. Here’s how we eat well and stay well on the road.
Do a little homework first
Before you go, get a feel for how food is prepared and served where you’re headed. Knowing what’s typically cooked to order, what’s eaten raw, and what the local staples are helps you make good calls in the moment. Recent reviews, travel forums, and a good guidebook will tell you a lot.
Follow the crowds
Busy places are safer places. A restaurant full of locals or a street stall with a long line has high turnover, which means fresher food and less sitting around. When in doubt, ask locals where they eat. They’ll steer you right, and usually somewhere better than the guidebook.
When unsure, eat it hot
Heat kills most of what makes you sick. Cooked and boiled dishes served piping hot, soups, stews, grilled meats, are your safest bet in places where you’re not sure about hygiene. Be more careful with raw or lightly cooked food until you’ve got a read on where you are.
Be careful with water and ice
In a lot of countries, tap water is the real culprit. Stick to bottled or properly filtered water, and skip ice unless you know it was made with safe water. Remember that raw fruit and veg rinsed in tap water carry the same risk, so lean toward things you can peel yourself or that come cooked.
Keep your own hands clean
You can’t control the kitchen, but you can control your own hygiene. Wash your hands before eating, carry hand sanitiser for when there’s no sink, and a few disposable wipes for utensils or a table if you need them.
Trust your gut, literally
Your senses are a good early warning system. If a dish smells off, looks undercooked, or the place just feels unclean, don’t talk yourself into it. There’s always another option, and skipping one meal beats losing two days.
Enjoy street food, carefully
Street food is often the best food, and we’d never tell you to avoid it. Just choose stalls with a steady stream of customers, watch that things are cooked through in front of you, and check the setup looks clean before you order.
Pack a small kit, just in case
Even careful travellers get caught out sometimes. Tuck a few basics into your bag: rehydration salts, an anti-diarrhoeal, and a simple stomach remedy. Rehydration matters most if something does hit. If symptoms are severe, last more than a couple of days, or come with a high fever, see a doctor rather than waiting it out.
Check advisories before you go
Have a quick look at any food or water safety notes for your destination before you travel. Government health and travel advisory sites flag current risks and are worth two minutes of your time.
Eating adventurously and staying healthy aren’t at odds. Stay a little vigilant, keep your hands clean, and make smart calls, and you get all the flavour of a place with none of the regret. That’s the whole point of going. For more of what we’ve picked up on the road, browse our travel tips.
