Travelling by belly can make for a fun and enjoyable way to explore new and unfamiliar cultures. However, when trying new cuisines and different foods for the first time, many travellers experience digestive discomfort or so-called “Delhi belly”. Eating unusual foods can lead to symptoms like bloating, gas, nausea, or diarrhoea. Often, this happens because our digestive systems aren’t accustomed to the new foods we’re eating, or the cooking techniques used in different cuisines. Commonly, the local water supply can present issues.
It’s only natural to be concerned about how your stomach might handle spicy, fatty, or exotic foods that are different from what you’re used to, especially if you have a digestive condition like IBS. However, you certainly shouldn’t let your worries ruin your travel experience. Thankfully, there are a few ways to reduce the risk of experiencing an upset stomach while exploring new cuisines – without having to avoid all the foods you’re really longing to try.
Don’t overlook your digestive health while travelling
The physicians at WINIT Clinic emphasize that maintaining good digestive health can enable us to sample a wider range of foods while travelling, all while reducing our chances of experiencing an upset stomach. A healthy digestive system enables our bodies to absorb nutrients and prevents issues like bloating, gas, and diarrhoea. Natural remedies for digestive disorders, such as ginger tea for nausea or peppermint oil for indigestion, can be helpful. Similarly, incorporating probiotics, staying hydrated, and eating slowly have also been shown to be effectiv. Prioritising your digestive health can allow you to more fully explore the highlights of an exotic new cuisine, without the worry of upsetting your stomach.
How to avoid an upset stomach when exploring new cuisines
Here are a few tips to help you to get your teeth stuck into traditional foods and popular dishes in new and unfamiliar countries, while keeping your digestive system happy.
Research beforehand
Before diving into a new cuisine, it’s best to do some research. Get clued up on the most common ingredients, cookery methods, portion sizes, and typical meal times within the country, as well as the most popular local dishes to try during your stay. Consider advice and recommendations from others who’ve tried the cuisine, paying attention to any tips they offer for avoiding stomach problems. Understanding what to expect can help you to make better-informed choices about what to eat, and what to avoid.
Drink safely
When researching what to expect from the local cuisine in your chosen destination, check whether the local drinking water supply is safe to consume too. In many places, tap water might not be safe to drink. Often, you’ll be advised to drink bottled or filtered water instead. If you’re ordering a drink in a restaurant or bar, remember to avoid ice cubes. Similarly, exercise caution when it comes to drinking juices, which can be diluted with tap water.
Alcoholic beverages, while generally safer, should be consumed in moderation as they can irritate your stomach. Hot beverages like tea and coffee are usually safe, because boiling kills harmful bacteria. Staying hydrated and playing it safe with your choice of beverage is a wise way to maintain digestive health and prevents dehydration while travelling.
Food hygiene and safety
Practicing good food hygiene is crucial to avoiding stomach issues, whether at home or abroad. Choose reputable restaurants and food vendors known for their cleanliness. While some countries might require businesses to display hygiene ratings in windows, this isn’t the case everywhere. Looking for restaurants that attract lots of locals can be a good way to find the safest places to eat, as high turnover usually means fresh food.
As appealing as street food can be, it’s often best avoided if you’re unsure about its preparation and storage methods. However, if you are going to eat food from a street food vendor, take time to check that it’s been cooked thoroughly, as undercooked meat and seafood can harbour harmful bacteria. Wash your hands before eating, carrying hand sanitiser just in case soap and water isn’t available. Ensuring the food you eat is prepared in a hygienic environment can significantly reduce the risk of digestive discomfort.
Be mindful of food allergies and sensitivities
Being aware of your food allergies and sensitivities is vital when trying new cuisines. Communicate any allergies or dietary restrictions clearly to the restaurant staff, using allergy translation cards if there’s a language barrier. Familiarise yourself with common allergens in the local cuisine, such as nuts, shellfish, or gluten. If you’re unsure about a dish, it’s better to avoid it rather than to risk an allergic reaction. Consider carrying medication like anti-histamines, or an epinephrine auto-injector if you have severe allergies. In addition, don’t forget to give your chosen airline or transport provider advance notice that you’ll require a meal that caters to your dietary needs.
Introduce new foods gradually
When sampling unfamiliar foods, it’s often wise to start with small portions so you can test how your digestive system reacts. This allows your body to adjust to unusual ingredients, reducing the risk of overwhelming your stomach. Gradually increasing the amount of new food you consume can help you to identify any specific ingredients that might cause discomfort. This approach also gives your digestive enzymes time to adapt to breaking down different types of foods, helping to prevent issues like bloating, gas, and indigestion.
Consider probiotics and digestive enzymes
Taking probiotics and digestive enzymes is another way you can support your digestive health when trying new cuisines. Probiotics are beneficial bacteria that help to maintain a healthy balance in your gut microbiome, which can be disrupted by new foods. Digestive enzymes aid in the breakdown of food, making it easier for your body to absorb nutrients and reducing the risk of digestive discomfort. A study found that probiotics can significantly reduce symptoms of gastrointestinal distress, such as bloating and diarrhea, when consuming unfamiliar foods. Consider taking a probiotic or digestive enzyme supplement or incorporating probiotic-rich foods like yogurt, kefir, and fermented vegetables into your diet.
Stay hydrated
Water aids in digestion by helping to break down food and absorb nutrients. It also helps to prevent constipation by keeping the digestive tract lubricated. Drink plenty of water throughout the day, especially if you’re in a hot climate or eating spicy foods that can cause dehydration. Avoid excessive consumption of caffeinated or alcoholic beverages, as they can dehydrate you and irritate your stomach lining. Carry a reusable water bottle and refill it with safe, purified water to ensure you can stay hydrated at all times.
Pack travel-friendly snacks
Having familiar snacks on hand ensures you’ll always have a safe and reliable food source while travelling. Choose non-perishable, easy-to-carry travel snacks like nuts, seeds, dried fruit, whole grain crackers, or granola bars. These snacks can provide a quick energy boost and prevent you from getting too hungry, which can sometimes lead us to overeat – not a good thing where unfamiliar foods are concerned! Additionally, having your own snacks can be helpful if you have dietary restrictions or allergies, as it guarantees you’ll have something safe to eat in any situation.
Listen to your body
Pay attention to how you feel after eating different foods and be mindful of any signs of digestive distres like bloating, gas, stomach cramps, or nausea. If you experience any discomfort, take it as a sign to slow down and possibly avoid that particular food. Trust your instincts and don’t force yourself to eat something that doesn’t feel right. It’s also important to give yourself time to digest between meals and avoid overeating.
Exploring new cuisines can be a delightful and enriching experience, offering a chance to discover unique flavours and cultural traditions. However, it’s sensible to approach any new culinary adventure with some degree of caution, at least until you’ve done some initial research.
What are your top tips for avoiding an upset stomach when exploring new cuisines? Let me know in the comments.