10 Tips for Keeping a Happy Tummy While Traveling in Developing Countries

Montezuma’s Revenge. Bali Belly. Peru Poos. Rangoon Runs. And the Aztec Two-Step. These amusing nicknames all refer to one of the most unpleasant experiences you can endure during a trip.

Long-term travelers and adventurous eaters with affinities for traveling in developing countries are not strangers to this condition. We’ve all been there. Myself included.

And because I know how much it sucks, I’d like to help you avoid getting traveler’s diarrhea and/or food poisoning at all costs!

If you’re embarking on a holiday to a faraway land, here are my top ten tips for steering clear of an upset stomach while traveling.

Fruits and vegetables sorted in trays and carts in a public market during daytime. If you want to know how to avoid traveler's diarrhea, make sure to only buy fresh fruits and vegetables.

My Personal Experience with Food Poisoning & Traveler’s Diarrhea in Developing Countries

I won’t get into the dirty details of my bouts of traveler’s diarrhea (we can save that for another day), but I will say this: I am a seasoned veteran.

I’ve contracted some nasty bacteria in some amazing places. Like Mรฉxico. And Guatemala. Argentina and Perรบ. Also Italy. And Indonesia (multiple times). Belize. Myanmar (the worst). Vietnam. Oh, and Thailand.

I have been dangerously sick – unable to stand up without vomiting, battling stomach cramps like no other, hooked up to an IV in my hostel bed. (Among other symptoms.) So sick that I still shudder to think about it now.

But through it all, I’ve learned plenty of valuable lessons. Like the proper way to brush your teeth. And how to decide where to eat. And how, sometimes, no matter how careful you are, shit happens.

So without further ado, here are ten tips for keeping your tummy happy during your trip. Because clearly, I have some experience in what (not) to do.

Note: I am not a medical professional. Do not mistake this post for medical advice. Your individual health and safety is your own responsibility.

Top 10 Tips to Prevent Food Poisoning While Traveling in “Third World” Countries

Tips for avoiding traveler’s diarrhea can vary from country to country, depending on factors like water quality and street food regulations.

However, this is a general list of my best tips for staying healthy while traveling in developing regions such as Central America and Southeast Asia – where the food is absolutely delicious but following the best food safety and hygiene practices may not be accessible.

1. Take probiotics & prebiotics

Let’s start with the most important tip first!

Perhaps your best defense against traveler’s diarrhea is building up your good gut bacteria before and during your trip! Because a healthy and diverse gut microbiome is the key to fighting off bad bacteria.

Up to one month before departure, start taking a probiotic and prebiotic every day. Continue to take it daily throughout your trip, and continue for at least one week after arriving home.

For the past year, I’ve been dealing with post-infectious digestive issues after getting sick in Bali (not fun). Since then, I’ve seen many medical professionals and done a lot of research, and this is the one tip I wish I had known all along.

Trust me. Splurge on a good probiotic, like this one. You will be happy you did. Prevention is the best medicine, y’all.

PRO TIP: Choose a probiotic like this one that doesn’t need to be refrigerated (most of them do). It makes traveling a breeze.

2. Keep your hands clean

It’s all about soap and hot water, my friends.

But note that, sometimes, washing isn’t enough. Because if you aren’t accustomed to the local bacteria in the water, then what’s the point?

Many places around the world have poor water quality, and you don’t have immunity to their bugs. So it’s a good idea to carry a small bottle of hand sanitizer with you everywhere. Use it before every meal, without fail.

Also, avoid touching your mouth, nose, and eyes!

3. Don’t drink the tap water

This is one tip that everyone should know!

Make sure you only drink bottled or filtered water. Even the smallest of slip-ups can ruin your entire trip.

Unfortunately, this rule can mean a lot of plastic waste in the form of water bottles.

PRO TIP: Invest in a LifeStraw Water Filter Bottle, which filters out bacteria, parasites, and other nasties so that you can drink any water you find! Plus, no plastic waste!

4. Check on the ice

These days, iced drinks at tourist places are generally okay, as the ice is typically made with filtered water.

If you’re at a local joint, then the ice may or may not be safe for you. (But chances are, the local joint won’t have ice anyway.)

If you want to double-check if the ice is okay, try to ask someone. Or just pass on ice altogether.

5. Eat at busy places only

One of the biggest mistakes you can make is eating at an empty restaurant!

I would much rather eat at a local food stall that’s crowded with customers, over a clean, nice restaurant with no customers.

The reason is, if turnover is low, chances are, the ingredients have been sitting on the shelves for a while. And who likes to set up camp inside week-old chicken carcasses? Oh, that’s right… Bacteria, and parasites, too.

So um, thanks, but no thanks.

6. Cut back on meat consumption

Because of the point above, you might consider eating less meat during your trip. Or better yet, none at all.

While you can, of course, still get sick from veggies, my experience is that meat has a higher chance of being contaminated with sickening shit (literally) like E. coli.

If you do eat meat, make sure that it’s fresh and fully cooked.

7. Stick to cooked foods (and peeled raw produce)

As a general rule of thumb, only eat cooked foods. Avoid raw fruits and veggies, and meals like salads and smoothies. (And obviously never eat raw or undercooked meat.)

Raw produce (like bananas) with peels removed is totally fine. Simply peel the fruit, clean your hands, and you’re good to go.

All other raw produce either needs to be cooked thoroughly or cleaned thoroughly with filtered water and food-safe chemicals.

(By the way, I almost never follow this rule, and it is always my downfall. Oops!)

8. Brush your teeth with clean water

If you don’t want to drink the water, then you probably don’t want to brush your teeth and rinse your mouth with it either. Do you?

For years, I didn’t follow this rule. “Eh, it’s fine!” I’d say.

But then I got very sick. Well, more than once.

And now, I beg to differ with my past self. It is not fine.

Depending on where you are, it’s a good idea to use filtered or bottled water when you brush your teeth.

9. Avoid buffets

Food that’s been sitting out in the heat for a long time, and hovered over by countless humans (and flies), is a big no-no.

But let’s be real, why would you want to eat at a buffet anyway? You can find something better than that, surely!

(In my opinion, it doesn’t matter where you are in the world. Buffet food is almost always bad.)

10. Question street food

I repeat, question it. Be semi-skeptical. But do not avoid it. That would be tragic!

I will never be the gal to tell you to avoid street food.

Because it’s the best.

So here’s my advice: If the stall is busy, the food is well-cooked, and it looks delicious, then, by all means, stuff your face.

Fingers crossed, you’ll be okay. You’ve been taking your probiotics anyway, right?

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How to Avoid Traveler’s Diarrhea & Food Poisoning in Developing Countries

Well, friends, those are my top ten tips for avoiding food poisoning and/or traveler’s diarrhea while traveling in developing countries!

To be fair, though, you can get traveler’s diarrhea anywhere, not just in developing countries. I can also personally vouge for getting it in Australia and the States.

And to tell you the truth, no matter how careful you are, if you travel enough, you will get sick. Unfortunately, it’s just bound to happen.

But the good news is, if you follow the ten tips above, you will get sick a lot less! And hopefully, your symptoms will be less severe.

And that’s a win, in my book.

Now go forward, and travel to epic places. Take your probiotics, and eat to your heart’s content. Just keep these 10 tips in mind.

Note: I am not a medical professional. Do not mistake this post for medical advice. Your individual health and safety is your own responsibility.

Join the adventure.

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