Exploring Local Foods: A Travel Essential

Trying new foods when travelling is an integral part of the experience for many people. It can be one of the greatest joys of travel, allowing you to indulge your inner foodie and immerse yourself in the local culture. For example, it's hard to imagine visiting Singapore without eating street food or Paris without having a breakfast of croissants. However, eating different foods when travelling can also be challenging. Our options may be more limited, and it can be tricky to maintain a healthy diet. Eating out for every meal can also be expensive, and the food is often richer and served in larger portions than we are used to.

The importance of food safety when travelling

Travelling offers the chance to experience new cultures and flavours, but it also carries the risk of foodborne illness. Food poisoning while travelling is usually caused by consuming contaminated food or water, with different pathogens posing a higher risk to those unaccustomed to local diets. Taking precautions and staying vigilant can help you stay healthy and enjoy your trip to the fullest. Here are some tips to ensure your culinary adventures are safe and enjoyable:

Research Your Destination:

Before your trip, review travel guidelines and health advice for your destination. Understand the water supply, food safety regulations, and common illnesses in the area. The CDC travel guidelines and U.S. Department of State Travel Information are excellent resources.

Visit a Healthcare Provider Before You Go:

Check for any necessary vaccinations and stock up on prescription medications. Also, consider bringing over-the-counter medications for gastrointestinal issues such as diarrhoea, heartburn, or gas. Consult your doctor for recommendations.

Pack Smartly:

Carry hand sanitiser and disinfectant wipes for handwashing and cleaning surfaces. Pack non-perishable food items and a travel health kit, including your health insurance card. Check airport regulations to ensure you comply with carry-on restrictions.

Choose Your Food and Drinks Wisely:

• Cooked Food: Food cooked at high heat is generally safe. Opt for dishes served hot and steaming. Avoid food that has been cooked and then kept at room temperature, such as buffets.
• Dry, Packaged, and Factory-Sealed Food: Most germs require moisture to grow, so dry foods like crackers, chips, and canned goods are usually safe. Intact factory seals indicate that packaged foods have not been tampered with.
• Raw Food and Fresh Produce: Avoid raw fruits and vegetables unless you can peel them yourself or wash them with safe water. Stay away from cut-up fruit and vegetables, as they may have been contaminated during preparation.
• Street Food: While street food offers a great cultural experience, vendors may not adhere to the same hygiene standards as restaurants. If you choose to indulge, opt for hot, freshly cooked food and apply the same food safety rules as above.
• Beverages: Drink bottled water from a reliable source and use it for brushing your teeth. Avoid tap water and ice cubes in countries with questionable water quality. Carbonated drinks in sealed bottles or cans are generally safe, as the bubbles indicate an intact seal. Hot drinks are safe if served steaming hot. Avoid milk and dairy products unless pasteurised and served cold.

Practice Good Hygiene:

Wash your hands frequently with soap and water, especially before eating and after using the toilet. If clean water is unavailable, use hand sanitiser with at least 60% alcohol. Avoid touching your face, especially with unwashed hands.

Know When to Seek Medical Attention:

Most cases of traveller's diarrhoea resolve in a few days. However, if you experience severe or persistent symptoms such as frequent vomiting, severe diarrhoea, blood in your vomit or stool, high fever, extreme abdominal pain, or signs of dehydration, seek medical help promptly.

How to avoid foodborne illnesses

Experiencing new foods is one of the best parts of travelling, but food poisoning and travellers' diarrhoea are among the worst. Foodborne illnesses can occur anywhere, but developing countries pose the highest risk. This includes most countries in Asia (excluding Japan), Africa, the Middle East, Central and South America, and Mexico. Before any trip, review the Centers for Disease Control and Prevention (CDC) travel guidelines for your destination country to understand what you should and shouldn't consume.

Wash your hands regularly

Wash your hands thoroughly with soap and water after going to the toilet, before eating, and before preparing food. If soap and water are not readily available, use disposable wipes or an alcohol-based hand sanitiser containing at least 60% alcohol.

Choose food that is cooked thoroughly and served hot

High heat kills dangerous germs, so food that is cooked thoroughly and served hot is usually safe. Food that has been cooked and then kept warm or at room temperature, such as on a buffet, could become contaminated. If selecting food from a buffet, make sure hot food is steaming and cold food is chilled. Germs that cause food poisoning grow quickly when food is in the "danger zone" between 40°F and 140°F.

Avoid raw foods

Raw fruits and vegetables may be safe if you peel them yourself or wash them with bottled or disinfected water. If you didn't see the produce washed, or if it doesn't have a peelable skin, it's best to avoid it. Be especially cautious of fruit and vegetable platters, fresh-squeezed juice, salads, fresh salsas, and condiments that have been exposed to the air or that you didn't see prepared.

Choose sealed drinks

Sealed drinks, including water, juice, and soda, are usually safe. Carbonated beverages are safest because the presence of bubbles indicates that the bottle or can has been properly sealed. Avoid drinks with ice, as freezing does not sterilise water.

Avoid tap water in developing countries

In most developing countries, it is best to avoid tap water and fountain drinks mixed with tap water. Instead, drink bottled water from a reliable source, boil tap water, use a water purifier, or chemically disinfect water with iodine-based drinking water tablets. Use bottled water to brush your teeth, and avoid ice cubes unless you know they are made from safe bottled water.

Be cautious of street food

Street food is a great way to experience local culture, but street vendors in many developing countries may not be held to the same food safety standards as restaurants. If you choose to eat street food, apply the same rules as above, such as avoiding raw or undercooked food and choosing food that is cooked and served hot.

Avoid unpasteurised dairy products

In many developing countries, milk is not pasteurised. Avoid all dairy products unless you are sure they are pasteurised.

The risks of eating raw food

Trying new foods is one of the most exciting parts of travelling, and it can be a great way to experience a different culture. However, it's important to be aware of the risks associated with eating raw food. Here are some things to keep in mind:

Food Poisoning

Raw or undercooked meat, poultry, and seafood are some of the most common sources of food poisoning. Bacteria such as E. coli, Salmonella, and Listeria can contaminate these foods and cause severe illness. Cooking kills most bacteria, but it's important to ensure that food is cooked thoroughly to an internal temperature of 145 degrees Fahrenheit. This is especially important for high-risk individuals, including pregnant women, young children, and those with compromised immune systems.

Parasites

Fish that are consumed raw, such as in sushi or ceviche, can contain parasites like anisakiasis, which can cause vomiting, diarrhea, and stomach pain. While flash freezing is effective at killing parasites, it does not eliminate bacteria. Therefore, it is essential to obtain fish from reputable sources and ensure proper handling and storage to minimise the risk of contamination.

Toxins

Some plant-based foods, such as kidney beans, cassava, and rhubarb leaves, contain toxins that can be harmful if consumed raw or undercooked. For example, kidney beans contain phytohaemagglutinin, a toxin that can be destroyed by cooking. Cassava, if not properly prepared and cooked, can contain traces of cyanide. Rhubarb leaves have oxalic acid, which can cause burning in the mouth, digestive issues, and breathing difficulties.

Bacteria in Dairy

Raw milk and dairy products that have not been pasteurised pose a high risk of bacterial contamination, including Listeria and Salmonella. These bacteria can cause serious infections and are particularly dangerous for young children, pregnant women, and immunocompromised individuals. Pasteurisation effectively kills bacteria and does not affect the nutritional value of milk.

Contaminated Produce

Leafy greens and other produce can be contaminated with bacteria, such as E. coli and Salmonella, from the soil, water, or handling during harvesting and processing. While cooking can kill bacteria, it is important to always wash produce thoroughly before consumption to reduce the risk of foodborne illnesses.

In conclusion, while it is important to be aware of the risks associated with consuming raw foods, it is not necessary to avoid them entirely. By taking proper precautions, such as sourcing food from reputable places, ensuring thorough cooking, and practising good food hygiene, you can minimise the risks and safely enjoy a variety of raw foods while travelling.

The benefits of eating cooked food

Eating different foods when travelling is a great way to experience new cultures and expand your palate. It can also be beneficial to your health, as it often involves trying new, healthy foods and ingredients. Here are some advantages of eating cooked food:

Nutritional Advantage

Cooking at home gives you control over the ingredients you use. You can opt for high-quality, nutrient-dense foods and customise meals to meet specific dietary needs. Home-cooked meals tend to be lower in calories, unhealthy fats, and sodium than restaurant or processed foods.

Cost-Effective

Eating at home is a great way to save money, especially with the rising costs of eating out. While grocery prices have increased, their rate of inflation is nearly half that of restaurants.

Reduce Processed Foods

Cooking at home helps you limit or cut out processed foods, which often contain high amounts of unhealthy fats, added sugars, and sodium. By cooking at home, you can reduce your risk of health issues associated with consuming processed foods, such as obesity, heart disease, and diabetes.

Social Benefits

Cooking and sharing meals with loved ones fosters connection and healthy relationships. It provides an opportunity to socialise and spend quality time with family and friends.

Mindful Eating

Preparing your own meals promotes mindful eating. You become more aware of the ingredients and portions, making better food choices and preventing overeating.

Self-Care and Relaxation

In a fast-paced world, cooking can be a therapeutic and relaxing activity. It provides a break from the stresses of daily life and allows you to nurture yourself and your loved ones.

How to treat food poisoning or traveller's sickness

Trying new foods is one of the best parts of travelling. However, travellers' diarrhoea and food poisoning are common illnesses that can derail your plans and leave you feeling unwell. Foodborne illnesses can occur anywhere, but developing countries pose the highest risk. This includes most countries in Asia (excluding Japan), Africa, the Middle East, Central and South America, and Mexico.

Rest and Rehydration

Get plenty of rest and make sure to stay hydrated. Drink clean water or oral rehydration solutions to replace lost fluids and electrolytes. Small, frequent sips are best to help your body keep fluids down.

Medication

Take anti-diarrhoeal or anti-vomiting medication such as loperamide (Imodium) to help manage your symptoms. These medications are usually available over the counter at a local pharmacy.

Simple Diet

When you start feeling hungry again, introduce food gradually and stick to simple, bland foods like toast, crackers, bananas, and rice. The BRAT diet (bananas, rice, applesauce, and toast) is often recommended for settling upset stomachs.

Medical Attention

In most cases, travellers' diarrhoea and food poisoning will clear up within a few days. However, if your symptoms persist or worsen, seek medical attention. Contact a doctor or visit a hospital if you experience frequent vomiting or diarrhoea for more than 2-3 days, blood in your vomit or stool, a high fever, extreme abdominal pain, or signs of dehydration such as dizziness or a dry mouth.

Prevention

To reduce your risk of travellers' sickness, practise good hygiene and make informed choices about food and drink when travelling. Wash your hands frequently with soap and water, especially before eating and after using the toilet. Use bottled water to brush your teeth, and avoid ice cubes unless you know they are made from safe water. Be cautious when consuming raw or undercooked foods, and choose hot, freshly cooked meals whenever possible.

Frequently asked questions