Food Safety Abroad: 5 Proven Tips to Avoid Getting Sick While Traveling

Landing in a country where the water isn’t safe to drink for travelers and locals can initially feel overwhelming. It doesn’t have to ruin your trip. Over the years, I’ve figured out practical ways to stay healthy while still enjoying the best food a country has to offer.

When I talk with other travelers, the same questions always come up: Can I eat salads? What about ice? Is street food safe? Below, I’ve broken down the most frequently asked questions with the answers I use myself on the ground.

1. Is bottled water safe abroad?

Yes. I only drink sealed bottled water and use it to brush my teeth. If I stay in an apartment, I’ll keep extra bottles on hand for rinsing fruit or vegetables.

I love that more places are moving toward eco-friendly trends, but I skip pre-filled glass bottles. You don’t always know what’s inside or how they’ve been stored. I’d rather purchase my own sealed water and feel confident it’s safe.

Tip: Check the seal before you drink. If it looks tampered with, grab another bottle.

Bonus habit: About a week before your trip, start brushing your teeth at home with bottled water. By the time you land, the routine will be established, and you’ll be less likely to turn on the tap by mistake.

2. Is ice safe abroad?

This one can be tricky, but I’ve found some easy rules:

• Safer ice: In most cafés and mid-range restaurants, you’ll see factory-made ice: small, clear cubes or round cylinders with a hole in the middle. These cubes usually come from purified water.

• Risky ice: Large, cloudy chunks chipped off a big block are often made with tap water. That’s where I pass.

If I’m unsure, I’ll ask the staff if their ice is made with purified water (Google Translate is a lifesaver here).

3. Are raw salads and vegetables safe to eat abroad?

As tempting as a fresh salad looks, I avoid raw greens for at least the first week. They’re almost always washed in local tap water, and when you’re freshly arrived, your stomach hasn’t adjusted yet.

• Safer options: include blanched greens, herbs tossed into a hot broth, and fruit like dragon fruit, pineapple, bananas, or mangos that you can peel it yourself.

• At home: I wash produce with bottled water and sometimes give it a quick rinse with boiling water from my kettle.

Tip: I never thought fruit could make me sick until I ate precut fruit that had been sitting out. Now, I buy the whole fruit and have it peeled in front of me with a clean knife and board. I also avoid fruit on ice since the ice is often made with tap water.

My personal rule: I slowly introduce raw vegetables after a week or two. For short trips, I just skip them altogether. It’s not worth losing days to stomach issues.

4. Which foods are safe vs. risky abroad?

Here’s how I navigate menus abroad:

• Safe bets: Anything hot and cooked through: soups, stews, stir fries, grilled dishes, rice, bread, and peel-it-yourself fruit.

• Breads and baked goods: Plain breads are usually safe. Filled pastries (like meat buns or cream croissants) can spoil quickly in hot, humid weather.

• Seafood caution: The further inland you are, the riskier seafood becomes. Along the coast, fresh catch is usually fine. Inland, I only order seafood if I know and trust the source.

• Buffet hack: I rarely eat at buffets. I’ll choose a breakfast buffet over lunch if they’re included in a tour. The food has been sitting out for less time, and items like toast or sealed yogurts are safer.

• Dairy: Pasteurized or UHT (shelf-stable) milk and yogurts are usually safe, but things can get tricky here. In some countries, refrigerators don’t run as cold as what we’re used to in the West, and power outages can be common. On my trips to Cambodia and Sri Lanka, the power went out daily, sometimes more than once a day. Even in the best stores, dairy, cheese, and frozen desserts weren’t always kept at a safe temperature. Locals are used to it, but for travelers like me, it can cause problems. My personal approach? I go slow with dairy in these situations, and sometimes I skip it altogether until I feel confident about how it’s being stored.

• Cold desserts: If ice cream or custards look soft, melty, or refrozen, I pass.

• Sprouts: Raw bean sprouts are a no-go for me. They grow in damp conditions where bacteria thrive. I’ll enjoy them if tossed in a stir fry or blanched in hot broth, but I skip them raw.

• Table sauces abroad: are often refilled, so I use them sparingly, only if they look freshly topped and the spoon is clean. When in doubt, I ask for bottled hot sauce or fresh chili and lime on the side.

• Reheated leftovers: I often take food back to my hotel. It’s safe if reheated properly. But remember: microwaves don’t heat evenly. I stir the food, let it rest, and ensure it’s steaming hot before eating.

5. Is street food safe abroad?

For me, street food is one of the joys of traveling. Some of my best meals abroad have come from street stalls: Pho in Vietnam, Pad Thai in Thailand, and Pisang Goreng in Bali (crispy fried bananas).

Here’s how I choose wisely:

• Look for busy stalls with locals. High turnover means fresher food.

• Pick stalls where the food is cooked fresh in front of you.

• Check if the stall looks clean and whether they use bottled water for cooking or cleaning.

If I see prepackaged food sitting out, I skip it. If I’m unsure, I walk away. There’s always another stall nearby.

Traveler FAQs: Extra Tips You’ll Want to Know

Can I drink hotel coffee or tea?

Yes. Coffee and tea abroad are generally safe because the water has been boiled. I’m only cautious at small stalls where powdered milk or creamer sits in an open jar. In cafés and restaurants, milk is usually stored correctly, and I’ve never had an issue with my cappuccinos or lattes.

Are smoothies safe abroad?

Smoothies abroad can be a gamble. I’ll only order one if they use factory ice (the clear cubes), bottled water, and peeled fruit. I take a pass if it’s a blend of mystery fruit and cloudy ice.

What if I get sick anyway?

It happens to all of us at some point. I keep rehydration salts and a few basics in my bag, like chewable stomach-soothing tablets (think Pepto Bismol or similar) to calm things quickly. If I do feel off, I don’t try to push through. I slow down, rest, and let my body recover. Most pharmacies abroad are helpful if you need extra supplies, but having a couple of go-to remedies on hand can make a rough day much easier.

Final Takeaway

Food safety abroad doesn’t mean missing out. It’s about making wise choices so you can enjoy the flavors of travel without spending your trip battling food poisoning while traveling. Stick with these simple habits, and you’ll feel confident trying the best a country has to offer.