Food & Water Safety Abroad: What to Eat, What to Skip
Traveler's diarrhea affects up to 70% of visitors to high-risk regions — and contaminated food or water is the leading cause. The good news: most foodborne illness abroad is preventable with a few simple habits. This guide covers water safety rules, food choices, street food strategies, and when to see a doctor.
Water Safety Rules
Tap water quality varies dramatically around the world. When in doubt, treat all water as potentially unsafe.
Drink bottled or purified water only
Check that the seal is intact. In some countries, vendors refill bottles with tap water.
Avoid ice in drinks
Ice is usually made from local tap water. Ask for drinks without ice, or verify the ice source.
Use bottled water for brushing teeth
It sounds excessive, but swallowing even small amounts of contaminated water can cause illness.
Be cautious with fresh juices
Freshly squeezed juice is fine if you see it made from washed fruit. Pre-made juice may be diluted with tap water.
Carry purification tablets or a filter bottle
A backup option for areas where bottled water is unavailable. UV purifiers and iodine tablets also work.
Safe vs. Risky Foods
The classic rule: "Cook it, boil it, peel it, or forget it." Here's what that means in practice.
Generally Safe
- Freshly cooked hot food (served steaming)
- Fruits you peel yourself (bananas, oranges, mangos)
- Bread and dry baked goods
- Packaged snacks with intact seals
- Hot tea and coffee (boiled water)
- Well-cooked rice, pasta, and grains
Higher Risk — Approach with Caution
Raw salads and uncooked vegetables
May be washed in contaminated water
Buffet food sitting at room temperature
Bacteria multiply rapidly between 4-60°C
Raw or undercooked seafood
Risk of Vibrio, hepatitis A, and parasites
Unpasteurized dairy products
Risk of Brucella, Listeria, and E. coli
Rare or raw meat
Salmonella, E. coli, and tapeworm risk
Pre-cut fruit from street vendors
May have been washed in tap water or left uncovered
Street Food: Smart Choices
Street food is a highlight of travel — and you don't need to avoid it entirely. The key is choosing vendors wisely.
Do: Pick stalls with high turnover and long lines
Don't: Avoid stalls with pre-cooked food sitting uncovered
Do: Watch your food being cooked fresh in front of you
Don't: Skip anything reheated or kept warm on a tray
Do: Choose fried, grilled, or boiled items
Don't: Avoid raw toppings, sauces, and condiments in open bowls
Do: Eat where locals eat — they know what is safe
Don't: Avoid places with flies or visible dirt near food
Risk by Region
Food and water safety risk is not uniform. The WHO classifies regions by traveler diarrhea incidence:
Risk by Region
High risk
South Asia, Southeast Asia, Sub-Saharan Africa, Central America, parts of South America, Middle East & North Africa
Medium risk
Southern Europe, Caribbean, Eastern Europe, Russia, China, South Africa
Low risk
Western Europe, North America, Japan, South Korea, Australia, New Zealand
When to See a Doctor
Most cases of traveler's diarrhea resolve in 1-3 days with hydration and rest. Seek medical help if you experience:
Blood or mucus in stool
May indicate dysentery — needs antibiotics
Fever above 38.5°C / 101.3°F
Could signal a bacterial infection
Severe dehydration (dizziness, no urination)
May need IV fluids
Diarrhea lasting more than 3 days
Persistent illness may require stool testing
Vomiting that prevents keeping fluids down
Risk of dehydration — seek help
Quick Reference Card
- Bottled water only (check seal)
- No ice unless verified
- Hot food, freshly cooked
- Peel your own fruit
- Carry ORS packets
- Wash hands before every meal
- Hand sanitizer as backup
- If in doubt — skip it
Check Health Risks for Your Destination
Use SafeTripVax to look up food and water safety advisories, recommended vaccines (like hepatitis A and typhoid), and health alerts for your destination.
Disclaimer
This guide provides general food and water safety information for travelers. It is not a substitute for professional medical advice. Consult a healthcare provider for destination-specific recommendations, especially if you have a pre-existing condition.