Food Safety: How to Avoid Getting Sick While Traveling

It is always good to avoid getting sick and maintain good health. Travel is no exception. Traveling is meant to be fun and exciting, but this can be limited; you eat every type of food during your journey. Some food will lead to stomach discomfort, and instead of enjoying your trip, you keep on rushing to the bathroom.


These are not the scenarios you want to find yourself in while abroad, especially if you have a limited amount of allotted time to explore.

This article is a guideline after extensive research on various sample foods to avoid and food to consider during your travels in order to avoid getting sick.

Avoid Getting Sick

Essential Information About Travel Foods in Relation to Travel Illnesses

Before traveling, it’s necessary to prepare in advance evevn 48 hours before the journey, stay hydrated, have adequate sleep, and eat a balanced diet. These tips will aid your journey to be fun, but it’s essential to understand the foods to eat even if it’s a balanced diet. Ensure the food is right for your tummy and has no side effects.

Most abroad foods from the farm involve bacteria as a result of natural fertilizers, thus leading to various stomach problems. It’s not necessarily that homemade food is safer than food from restaurants or abroad. Understand that the difference is that your stomach is not accustomed to this type of food.

  • Salmonellosis
  • Norovirus
  • E. coli infections 

These diseases are mostly caused by eating unhealthy food. Below are various tips that will help you avoid food-related diseases during your travel.

Before traveling, ensure you read and have extensive information about what to and not to eat during your travel. Good health is the key to having a fun journey. The CDC and WHO have taken the initiative. They educate people on the food to consider, as well as the health centers in various destinations.

Safe Foods

During your travels, consider eating only the following.

  • Thoroughly cooked food, including fruits and vegetables.
  • Fruits with covers: safe travel fruits include bananas, citrus, and melons; they are free from bacteria. Wash and peel the fruit yourself.
  • Dairy products such as hard cheese and ready-to-drink milk from large commercial dairies. Check the expiry date and the label for the brand company.
  • Well-cooked meat, fish, eggs, and poultry.

Ensure as much as possible to eat clean fruits and well-cooked food free from common bacteria.

Eating Out

If the circumstances lead to you eating out, consider various factors. Ensure your meal is served hot. The cart or kiosk should be clean and maintained. Consider restaurants with a constant flow of people. Busy restaurants serve fresh foods and are reliable since they are mostly clean and well-kept. Ensure you wash your hands before any meal.

Balanced Diet

As a traveler, ensure you try as much to eat the right amount of proteins, carbohydrates, and vitals. At times, if the meat is not available, try to supplement your protein intake with nuts, eggs, and lentils.

Consider fruits and veggies to increase your mineral and vitamin intake. Eat whole grains and bread. Water is also vital during the journey. Staying hydrated ensures smooth digestion. Drink safe water and mostly avoid tap water.

Foods to Avoid

While traveling, if you want to avoid getting sick, avoid the following.

  • Raw and undercooked meat and other foods.
  • Prepared food that is unrefrigerated for several hours.
  • Street vendor food.
  • Unpasteurized drinks.


Your health is essential for safe travel to ensure that you are concerned with the type of food you consume during your trip, as well as the beverages. Follow the above tips to be safe and avoid diseases caused by food during your journey.