The most common causes of food poisoning and stomach issues are bacteria, viruses and parasites from contaminated food and drink.Rudzhan Nagiev/Getty Images
Earlier this year, I travelled to Nepal. There was a lot to look forward to as I planned the trip. The bustling streets of Kathmandu. Mountain hikes. Beautiful temples. But the thing I was most excited for was the food.
My itinerary included culinary classes and home-cooked meals. I wanted to try authentic momos, steamed dumplings filled with meat, vegetables or cheese, and sel roti, a sweet doughnut made with rice flour. Talking to friends before the trip about all the things I wanted to eat, there was a common refrain: Aren’t you worried about your gut health?
Food poisoning or an upset stomach can grind any vacation to a halt. I took the recommended travel vaccines to prevent hepatitis and typhoid, and brought along a bag full of water purifying tablets and travel-sized Pepto. While I was able to avoid any major digestive issues during my time away, the question got me thinking about best practices to avoid getting sick while travelling. Here’s a primer on steps you can take before and during a trip to help you eat your way through a destination, without gastrointestinal distress.
What causes food poisoning and upset stomach?
The most common causes of food poisoning and stomach issues are bacteria, viruses and parasites from contaminated food and drink. While stomach bugs can happen anywhere, they’re often linked with unsanitary cooking conditions and unsafe water.
“We have a very safe and very regulated food system in Canada, and a lot of times when we’re travelling, those same standards may not exist in a new country,” said Andrea Hardy, a Canadian dietitian living in Mexico and the owner of Ignite Nutrition. “When we travel, there’s a heightened risk of food-borne illness, which can occur due to how food is stored, how food is cleaned and prepped, or the water supply that we consume including ice or water food is washed with.”
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Before heading off to your next destination, it’s best to do a quick search about its water, food safety and recommended vaccines then prep accordingly. The government of Canada’s travel website is a good place to start.
How to save your stomach from food poisoning
To avoid digestive problems on vacation there are two main issues to think about. Prepping your stomach before the trip and protecting it while away. While there aren’t enough studies and research about the impact of probiotic use to prevent traveller’s diarrhea, it’s proved anecdotally helpful for some people.
“We don’t fully know exactly how this works, but we do believe that these microbes can help to prevent those pathogenic or disease-causing microbes from taking up residence in the gut and causing illness,” said Hardy.
But not all probiotics are going to have the same benefits. Hardy suggests chatting with your local health food store or consulting a website such as Probiotic Chart to help find what works best.
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Once you’ve reached your destination, there are obvious red flags to look out for including sanctuary conditions such as cleanliness of where and how the food is being cooked. You can also politely ask restaurant staff if their water and ice are safe to consume and use water purifying tablets if you’re uncertain. But two other factors folks often overlook are the sterilization of produce and hand washing.
“Because of water management practices, you just want to check if it’s safe to consume fresh produce and how to clean the produce properly,” said Hardy. “Always washing your hands prior to eating is also a big one. With travelling, you’re also touching lots of surfaces. You’re at risk of picking up bugs off of surfaces and not just food.”
What to do if you get food poisoning on vacation
Even if you’ve prepped your gut and eaten carefully, sometimes people still get stomach issues while travelling or eating street food. If you are experiencing symptoms of food poisoning, hydration and rest are going to be your best bets. You also want to be sure you’re replacing any electrolytes you lose through stool or vomit.
If symptoms persist for more than a day, Hardy noted that it may be time to see a doctor. If there are lingering symptoms when you get home, check in with a medical professional. “One in five people that struggle with food-borne illness are at risk of developing irritable bowel syndrome,” said Hardy. “Chatting with your doctor just to make sure that there isn’t any lingering bugs kicking around or new diagnoses that have popped up is important.”
