The Golden Rules of Eating Abroad

The core principle of food safety during travel is simple: cook it, peel it or leave it. Cooked food served hot, fruits you peel yourself, and packaged foods from reputable brands carry the lowest risk. Food that sits at room temperature, pre-cut fruit from street stalls, uncooked salads dressed with tap water, and raw shellfish carry higher risk — especially in destinations with warm climates and lower food hygiene standards. This does not mean avoiding local food entirely; it means choosing where and how you eat. A busy restaurant with high turnover and visible cooking is almost always safer than a quiet stall with food sitting under a glass counter. Eating fresh, hot, made-to-order food — even street food — is generally safer than eating food that has been sitting out.

Water Safety by Destination Type

In most of Western Europe, the USA, Australia, Japan and Singapore, tap water is safe to drink and meets stringent quality standards. In Southeast Asia (Thailand, Bali, Vietnam, Cambodia), the Middle East and most of Africa, stick to sealed bottled water or water that has been boiled and filtered. This applies not just to drinking but also to brushing teeth, rinsing contact lenses and washing fruit. Ice is a particular risk in these regions — ask whether ice is made from filtered or purified water; in reputable hotels and restaurants it usually is, but at roadside stalls it often is not. Carbonated drinks from sealed bottles and cans are safe anywhere. For young children especially, avoid tap water and homemade juices in high-risk destinations even if local adults drink them freely, as children's gut flora adjust differently.

Handling Traveller's Diarrhoea

Traveller's diarrhoea (TD) is the most common illness affecting international tourists and is caused by ingesting bacteria, viruses or parasites through contaminated food or water. Symptoms typically start within the first week of arrival and include loose stools, stomach cramps, nausea and sometimes mild fever. For most healthy adults and older children, TD resolves on its own within 3 to 5 days. The priority is rehydration — drink oral rehydration salts (ORS) dissolved in safe water to replace fluids and electrolytes. Avoid solid food initially; when appetite returns, plain rice, bananas, toast and boiled vegetables are gentle on the stomach. Carry loperamide (Imodium) for situations where you must travel and cannot afford frequent bathroom stops — it slows symptoms but does not treat the underlying infection. For children under 5, elderly travellers, or anyone with blood in stools, high fever or symptoms lasting more than 72 hours, seek medical attention promptly rather than self-treating.

Eating Well as a Vegetarian or with Dietary Restrictions

Indian vegetarians are often pleasantly surprised in Southeast Asia, where Buddhist influences have created a wide range of vegetarian options. Japan has excellent vegetarian alternatives in dedicated restaurants, though traditional dashi stock (fish-based) is used in many dishes — specify no fish or seafood clearly. Europe's major cities cater well to vegetarian and vegan diets. The Middle East — Dubai, Abu Dhabi — has extensive South Asian communities meaning Indian vegetarian food is widely available. Where language barriers make dietary communication difficult, carry a small card printed in the local language stating your dietary requirements. Apps like Google Translate's camera mode can read menus in real time. Halal and Jain dietary requirements are best communicated directly to hotel concierge staff at check-in, who can pre-advise kitchen teams for in-house dining.

Packing Smart for Food Safety

A few simple items in your carry-on make food safety much easier to manage on the road. Hand sanitiser (at least 60% alcohol) for use before eating when soap and water are not available — essential at street food stalls, markets and picnic stops. Sealed snacks from home (roasted nuts, dried fruit, biscuits, instant soups) for long travel days when safe food options are limited. A small insulated pouch with ice packs if travelling with infant formula or temperature-sensitive medication. Rehydration sachets — pack at least 10 per week of travel, more if travelling with children. An empty reusable water bottle to fill at safe sources — many airports now have filtered water dispensers airside. Antacid tablets for spicy or unfamiliar food reactions. These cost almost nothing to pack and can prevent significant disruption to your holiday.