How to avoid food poisoning when travelling

Food poisoning is one of the most common travel health concerns, affecting travellers in destinations around the world. While most cases are mild, symptoms such as diarrhoea, vomiting and dehydration can quickly disrupt your holiday plans.

The good news is that a few simple precautions around food, water and hygiene can significantly reduce your risk. Understanding basic food safety can help you travel with greater confidence.

This article should not be considered as medical or financial travel advice. Always seek professional advice for your individual circumstances.

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Key takeaways

• Wash your hands regularly and carry hand sanitiser.
• Drink sealed bottled water where tap water safety is uncertain.
• Avoid raw or undercooked meat, seafood and unpasteurised dairy products.
• Choose busy restaurants and street food vendors with high customer turnover.
• Stay hydrated and seek medical advice if symptoms become severe.
• Comprehensive Travel Insurance can help you access medical support overseas.

Why is food poisoning common while travelling?

Travelling often exposes you to unfamiliar foods, different food handling practices, and water supplies your body may not be used to.

Even in destinations with excellent food safety standards, changes in diet, climate and routine can increase the likelihood of digestive issues. In some countries, contaminated food or water may increase the risk of foodborne illnesses.

Food and water safety risks vary by destination

Food safety standards, water treatment systems and food handling practices differ around the world. While food poisoning can happen anywhere, travellers may need to take extra precautions in destinations where tap water isn't recommended for drinking or where food hygiene standards differ from those at home.

Before travelling, it's worth researching whether it's safe to:

• Drink tap water
• Have ice in drinks
• Eat raw fruits and vegetables
• Consume street food
• Use local water for brushing your teeth

Popular destinations where travellers are often advised to take extra care with food and water include parts of:

• Southeast Asia, including Bali, Thailand and Vietnam
• South Asia, including India and Sri Lanka
• Central and South America, including Mexico and Peru
• Parts of Africa
• Parts of the Middle East

This doesn't mean food is unsafe in these destinations. Millions of travellers visit every year without experiencing any problems. However, taking sensible precautions can help reduce your risk of illness and allow you to enjoy local cuisine with confidence.

Before you travel, check the latest travel advice on Smartraveller to understand any destination-specific food and water safety recommendations.

Food poisoning vs traveller's diarrhoea: what's the difference?

The terms are often used interchangeably, but they're not exactly the same.

Food poisoning is typically caused by eating contaminated food containing harmful bacteria, viruses or toxins.

Traveller's diarrhoea is a broader term that describes digestive illness experienced while travelling. It can be caused by contaminated food, unsafe water, viruses, bacteria or parasites.

Symptoms of both may include:

• Diarrhoea
• Stomach cramps
• Nausea
• Vomiting
• Fever

Fortunately, many of the prevention strategies are the same.

Feeling anxious about food while travelling?

Many travellers experience food-related anxiety when faced with unfamiliar cuisines, street food stalls or different hygiene standards. This can be especially concerning if you're living with a pre-existing medical condition or have a sensitive digestive system.

Unfortunately, avoiding local food altogether can mean missing out on one of the most rewarding parts of travelling. A little preparation can help replace uncertainty with confidence, allowing you to enjoy authentic dining experiences while making sensible food choices.

Practise good hand hygiene

One of the easiest ways to prevent foodborne illness is to keep your hands clean.

• Wash your hands with soap and clean water for at least 20 seconds
• Scrub between your fingers and under your nails
• Wash before eating and after using the bathroom
• Dry your hands thoroughly

When soap and water aren't available, carry an alcohol-based hand sanitiser containing at least 60% alcohol. A travel-sized bottle can be useful when visiting markets and public transport hubs where handwashing facilities may not be available.

How to avoid getting sick from drinking water overseas

Contaminated water is one of the most common causes of traveller's tummy troubles. Consider safer drinking options, such as:

• Sealed bottled water – Bottled water is often the safest option where local water quality is uncertain. Always check that the seal is intact before opening
• Boiled water – Boiling water for at least one minute can eliminate many harmful microorganisms
• Tap water – In some destinations, tap water is perfectly safe to drink. In others, it's best avoided. Research your destination before departure and follow local health advice

Should you avoid ice?

Ice may be made from local tap water, so it's worth being cautious if you're unsure about water quality. Consider:

• Ordering drinks without ice
• Being careful with frozen beverages from street vendors
• Using bottled or boiled water for brushing your teeth

How to choose safe food while travelling

Trying local food is one of the highlights of travelling, but it's worth being mindful of what you eat.

A useful rule of thumb is: "Cook it, boil it, peel it, or forget it." Freshly cooked meals served piping hot are generally a safer choice than food that has been sitting out for a while.

Take extra care with raw or undercooked seafood, unpasteurised dairy products, salads washed in local water, and foods containing raw eggs. Fruit you can peel yourself, such as bananas and oranges, is often a safer option.

When choosing where to eat, look for busy restaurants with plenty of local customers. High customer turnover usually means food is prepared regularly and ingredients are fresh. And if something doesn't look or smell right, trust your instincts and choose somewhere else.

Enjoying street food safely

Street food can be one of the most memorable parts of travelling, offering an authentic taste of local culture and cuisine. While much of it is perfectly safe, it's worth taking a few extra precautions.

Look for vendors that are busy with local customers and prepare food fresh to order. Food that is cooked in front of you and served hot is generally a safer option than food that has been sitting out for long periods.

Pay attention to cleanliness, too. Cooking surfaces, utensils and food preparation areas should appear clean and well-maintained. If a stall looks unhygienic or the food doesn't appear fresh, it's best to move on.

Staying safe at buffets and hotel restaurants

Buffets can offer plenty of choice, but food that sits out for extended periods can pose a greater risk of contamination.

When using a buffet, choose foods that are being regularly replenished and check that hot dishes are kept hot and cold dishes are properly chilled. Avoid foods that appear dried out, uncovered or have been sitting out for a long time.

Using clean serving utensils and practising good hand hygiene before eating can also help reduce your risk.

What to do if you get food poisoning while travelling

Even if you take every precaution, food poisoning can still happen. Knowing what to do can help you recover more quickly and get back to enjoying your trip.

Stay hydrated

Diarrhoea and vomiting can cause dehydration, particularly in hot climates. Drink plenty of safe fluids and consider using oral rehydration solutions to replace lost electrolytes.

Rest and eat simple foods

Give your body time to recover by getting plenty of rest. When you feel ready to eat, stick to bland foods such as toast, rice, bananas or crackers.

Know when to seek medical help

Seek medical attention if you experience:

• Severe dehydration
• Persistent vomiting
• A high fever
• Severe abdominal pain
• Blood in your stool
• Symptoms that don't improve after a few days

Why Travel Insurance matters if you become ill overseas

Medical treatment overseas can be expensive, even for relatively minor illnesses. If food poisoning leads to dehydration, requires a doctor's visit or results in a hospital stay, having Travel Insurance can provide valuable support.

Comprehensive Travel Insurance may help cover eligible emergency medical expenses and provide access to assistance services if you need help finding medical care while abroad. Before you travel, make sure you understand what your policy covers and declare any pre-existing medical conditions when arranging your AllClear cover.

Explore new flavours with confidence

Food poisoning is an unfortunate reality for some travellers, but it doesn't have to overshadow your trip. By doing a little research before you travel, you can significantly reduce your risk and focus on enjoying your holiday. Having AllClear Travel Insurance in place can also provide valuable peace of mind, giving you access to support if you need medical assistance while you're away.