How to eat safely while travelling overseas

Travelling overseas is an experience everyone should have at least once in their life. Whether you’re attracted to the ocean breeze and culture of Bali or the hustle and bustle of inner Tokyo, it’s important to be aware of what can go wrong. 

The risk of eating in a foreign country can range from gastroenteritis and food poisoning, to serious conditions like hepatitis A. If you’re particularly unlucky, the effects of a foodborne illness can be fatal, especially if it’s caused by parasites, viruses, or chemical substances.

While there’s not exactly a surefire way of knowing which restaurants or cafes will give you food poisoning, you can still come prepared. It's unlikely that you’ll need to take a trip to the hospital unless your sickness is severe, so all you really need to nurse yourself back to health is some over-the-counter medication like Imodium to manage diarrhoea and nausea. You might also want to bring some ibuprofen to ease any stomach cramps and keep hydrated with some low-sugar Gatorade or treated water (if you’re in a country where drinking the water can make you even sicker).

Research the country you’re visiting and see if there are any particular foods you should steer clear of. When you contract a foodborne illness overseas, the two main suspects will be food and water. Bacteria like E. coli and salmonella are commonly found in undercooked meat and animal products and can leave you feeling feverish, achy, and nauseous. So much so that some Bali travellers recommend avoiding any chicken altogether to minimize the risk of salmonella. Use your common sense – if it doesn't smell right, it's been sitting out in the sun all day or if it's plagued by flies, it's probably best to steer clear. 

Countries like the Maldives, Mexico, and the Bahamas have tap water that is unsafe for visitors to drink. While many hotels will provide treated or bottled water, it’s a good idea to bring your own or double check with your accommodation to make sure.

You’ll find that some illnesses are more common in some countries than they are in others. For example, the parasite anisakiasis (found in raw fish and meat), was the number one cause of food poisoning in Japan in 2021. 

Gastroenteritis, or Bali Belly is also incredibly common in Southeast Asian countries like Indonesia, hence the name. The symptoms you get from Bali belly are caused by consuming a certain type of bacteria found in contaminated water and food. You most often experience it within the first week of travel, as your body and gut try to adjust to a new biome. This illness can be made much worse if you eat or drink at a restaurant or vendor with poor sanitation practices and low hygiene standards. 

Those travelling to Thailand and Africa for example, are urged to be wary of street food as the vendors are likelier to exhibit lower hygiene standards. This is not the case in all countries that offer street food – brush up on what the hygiene standards are in the country you’re visiting, and make the decision for yourself based on what you see and smell. 

It's important to research your destination so you can prepare for and anticipate these illnesses, and pack any medication (like over-the-counter Imodium) or treated water if you need it.

Staying safe while eating in another country will depend on the country you’re visiting and if you have any stomach or intestinal problems. If you have IBS, or if you’re diabetic, you’re more prone to contracting a foodborne illness. Its severity can also range from mild to fatal depending on if you’re immunocompromised or have an autoimmune disease.

The best part of travelling to another country is trying new foods. Unfortunately, not everyone can live like the locals, especially if you’re immunocompromised. 

Steer clear of the following foods if you want to minimise your risk of getting sick while overseas:

• Raw or undercooked meat 
• Raw or shelled seafood like prawns, oysters, and sashimi
• Raw or undercooked eggs 
• Unpasteurised dairy products 
• Bushmeat (or any local wild game like bats, monkeys, or rats)
• Tap water that  has not been disinfected or treated 

No matter the country, it's important for food to be treated and stored properly. If your food has been left out, sitting at room temperature, or exposed to flies, it's not fresh and can make you sick. This includes open-air buffets and stews that have been sitting out in the sun. Do not consume lukewarm food either – if it's cold, it should be chilled, and if it's hot it should be steaming. This prevents it from falling into the temperature danger zone that allows bacteria to grow and make you sick.

While there’s nothing you can do if the food you’re eating was cross-contaminated or prepared incorrectly, it's important to wash your hands often to prevent the spread of respiratory or diarrhoeal infections. Clean your hands before, during, and after eating food, after using the bathroom, after touching an animal, and before and after cleaning up after your child. Always use soap and warm water, or an alcohol-based hand sanitizer if you don’t have access to treated water.

Travelling overseas is a rewarding and fun experience. However, it can be cut short by a nasty bout of food poisoning or gastro. The key to minimising your risk of contracting a foodborne illness is to do your research, be aware of the risks certain foods can pose to your health, and wash your hands as often as possible.