Welcome to India! The nation where all of your senses are catapulted into a new world. With an overload of unfamiliar sights, sounds, textures and tastes, it’s no wonder that some stomachs are left playing catch up. But it doesn’t have to be that way! While there are endless reasons to visit incredible India, getting sick is not one of them. Interested in finding out how to experience the vibrancy of India without enduring a vibrant stomach to match? Read on for tips on eating in India and how to avoid the notorious Delhi belly.
Upset stomachs are common for travellers anywhere the water and food hygiene differ from home, and the CDC notes that attack rates in South Asia are much higher in the hot months before the monsoon (CDC Yellow Book). The tips below are based on official travel-health advice from the CDC, the UK’s TravelHealthPro and the WHO, plus what backpackers have learned the delicious way. This article is general advice, not medical advice: see your doctor or a travel clinic, ideally four to six weeks before you go, about vaccines and any medication for your trip. Still planning? Start with our India travel guides.
What to avoid eating and drinking in India
1. Side-step the tap water
Make it your personal mission to skip the tap water. Dodge washed salad, side-step ice cubes (unless you’re reasonably sure they were made with safe water) and duck away from fresh juices (unless they’re made with bottled or filtered water). The CDC also advises using safe water, not tap water, to brush your teeth. Stick to factory-sealed bottled water, filtered water or drinks made with water that’s just been boiled, like a hot cup of chai. If you’re not sure where a glass of water came from, it’s fine to politely ask for a sealed bottle instead.
2. Live life on the Veg
From Roti in Rajasthan to Masala in Mumbai, India is a culinary wonderland which rivals anywhere else on the planet. Vegetarian cooking is a huge part of Indian food culture, so the good news is that the artistry of Indian cooking doesn’t rely on meat! Sticking to a vegetarian diet while in India lowers the risk of contamination, and with meat-free options taking the forefront on every menu (the actual dream for those who are already veggie!) you won’t ever be stuck for choice. If you do eat meat or eggs, make sure they’re fully cooked and served hot. Raw dairy is worth a little caution too: the CDC flags unpasteurised milk and milk products as a higher-risk food, so choose busy, reputable places for anything creamy.
3. Ask for “No-spicy”
It’s well known that when it comes to food, many Indian dishes pack some serious heat! Luckily, most restaurants will be aware of differing abilities when it comes to tolerating heat, and you can request for your dish to be “no-spicy” or “little-spicy” to keep those chillis down to a minimum. Spice won’t give you food poisoning, but a lower spice level can make life easier for a stomach that’s still adjusting, and it’s an absolute life-saver if you find yourself heading out on an overnight bus!
4. Be selective when it comes to street food
Street food is one of the joys of eating in India, and you don’t need to miss out. The CDC does note that food from street vendors carries a higher risk, so be choosy about where and what you eat. Stick to vendors that attract a large crowd (high turnover means fresher food), give the equipment a once over for cleanliness and make sure that the food is cooked in front of you and served piping hot. Think freshly fried samosas, dosas straight off the griddle or a sizzling pav bhaji, and go easy on chutneys and toppings that look like they’ve been sitting out. If there are flies swarming all over the chapati you’re about to chomp, it’s time to rethink your food game!
5. Don’t eat peeled fruits
Stick to fruits that you peel yourself, like bananas, oranges and mangoes, as pre-cut fruit that’s been sitting out is a breeding ground for bacteria! The CDC’s rule of thumb is that fruit is safest when the person eating it does the peeling. Buffets and market stalls are the top culprits here so put your judgement skills to the test and if it doesn’t look protected, steer clear. Don’t presume that avoiding some fruits means you’ll be skipping out on your 5 a day. Indian cooking doesn’t just tantalise your taste buds, it also packs in the veg!
How to eat safely in India and avoid food poisoning
The simplest way to remember it is the travellers’ classic: boil it, cook it, peel it or forget it. The WHO’s Five Keys to Safer Food follow the same logic: keep clean, keep raw and cooked food apart, cook thoroughly, keep food at safe temperatures and use safe water. Here’s how that works on the ground.
6. Drink the Local Lassi
Lassi is a much-loved yoghurt drink which can be found all over India. Made by churning curd with an array of fruity or sweet flavours (or salt and cumin), it’s cooling, filling and seriously tasty. Order yours from a busy, well-known lassi shop rather than a quiet stall, and skip any that come loaded with ice of unknown origin. It’s also been said that the best lassi in all of India can be found at “The Blue Lassi” in Varanasi, but we’ll leave that one open to debate!
7. Keep an antibacterial gel handy
Forget everything you were ever taught about table manners… using your hands to eat is a way of life in much of India, and it’s a lovely way to enjoy a thali! Wash your hands with soap and water before every meal (and after every toilet trip) whenever you can. When there’s no sink, an alcohol hand gel with at least 60% alcohol is a good back-up, though the CDC notes it works less well on dirty or greasy hands. It’s rare for a backpacker to be seen without it!
8. Alternate between curries and carb-heavy food
If you’re not used to eating rich, oily or spicy dishes for breakfast, lunch and dinner, then diving head first into the culinary customs can be a slight shock to the system. Instead of going all in from day one, ease in with plainer dishes like dal and rice, idli, khichdi or plain parathas for the first few days of your trip. Pizza is available almost everywhere and you’ll always be able to get your hands on some kind of “finger chips” or fries too. Ok, ok it’s not the healthiest recommendation in the world, but some carb-loading every once in a while can work wonders!
9. Pack oral rehydration salts
Plenty of travellers swear by a can of fizzy pop for an upset tum, but the CDC actually warns that sugary drinks like soda can make diarrhoea worse. If your stomach does rebel, the most important thing is replacing lost fluids and salts. Oral rehydration salts (ORS) are light to pack, so bring a few sachets from home and mix them with safe bottled or boiled water as the packet directs. For mild cases, the UK’s TravelHealthPro says to keep eating and drinking as normal.
10. Only eat at places that are popular with the locals
When it comes to finding somewhere to eat, try to walk in the footsteps of locals. Asking for recommendations will not only give you a truly authentic (and delicious) experience, you’ll also be lowering the risk of ending up somewhere which could make you sick. A busy, tried and tested restaurant is always going to be safer than some random dig! Hostel workers and tuktuk drivers will be more than happy to share their favourite hang outs with you, you just need to ask. Need a base with staff who know the best local spots? Check out the best hostels in India.
11. Stay hydrated with H2O
India can be hot, sticky and somewhat exhausting, so make sure you have hydration to hand at all times! Drinking enough water is essential to maintaining a healthy system, and you’ll need to drink more than your usual intake to replace any additional lost fluids. Thankfully, buying a ton of plastic, bottled water isn’t the only option. Many hostels in India offer filtered water refills (ask at reception), so pack a re-usable bottle, or one with a built-in filter, before you board the plane. Side note – if you do find yourself needing to buy a plastic water bottle, make sure that it’s factory-sealed – no seal, no deal!
12. Talk to a health professional before you go
Lots of travellers start taking probiotics before they hit Indian soil, but the CDC says there isn’t enough evidence yet to recommend them for preventing travellers’ diarrhoea. A better use of your prep time is a trip to your doctor or a travel clinic. TravelHealthPro recommends seeing a health professional ideally four to six weeks before travel; for India, it lists hepatitis A, tetanus and typhoid among the vaccines to discuss, and hepatitis A and typhoid are both spread through contaminated food or water. They can also advise on what to pack in your first-aid kit and when to use any medication, so don’t self-prescribe.
What to do if you get sick in India
Finally, it’s important to note that even if you do fall sick, there’s no need to panic! You’re out of your comfort zone in more ways than one and you can’t always expect your stomach to remain untouchable. According to the CDC, most bacterial bouts of travellers’ diarrhoea clear up in three to seven days and viral ones in two to three. Rest, sip ORS and stick to plain food like rice, toast, bananas or curd rice while you recover.
Get medical help straight away if you have a fever of 38°C or higher, blood or mucus in your poo, severe stomach pain, or signs of dehydration such as extreme thirst, sunken eyes or dry skin, and see a doctor if things haven’t improved within three days (TravelHealthPro). Your hostel staff can point you to a nearby clinic or pharmacy, and travel insurance that covers medical care is well worth having.
Just know that eventually the sickness will pass and, once it does, you’ll have a great story to share with other travellers! Try not to let the paranoia of sickness stop you from experiencing one of the most captivating, colourful and creative places on earth. You’ll only ever regret the trip to India that you didn’t take! Looking for inspiration? Here are 6 of the best reasons to visit India and our guide to hidden gems in India.
FAQs
How do you not get sick in India?
Drink only sealed bottled, filtered or boiled water and avoid ice, washed salads and tap water, even for brushing your teeth. Choose busy street-food stalls with high turnover, skip pre-peeled fruit, start with vegetarian dishes and ask for “no-spicy”. Wash your hands with soap before meals, carry hand gel for back-up, and see a travel clinic before you go.
How do you not get food poisoning in India?
Eat food that’s freshly cooked and served piping hot, peel your own fruit, avoid raw or unpasteurised dairy from quiet stalls, and choose busy places popular with locals. Keep your hands clean and stick to safe water for drinks, ice and brushing your teeth.
What should you eat in India to not get sick?
Stick to freshly cooked, piping-hot vegetarian dishes, such as dal, rice and vegetable curries, and freshly made breads. Lassi from a busy shop and fruit you peel yourself, like bananas, are good picks. In the first few days, alternate richer curries with plainer dishes while your stomach adjusts.
What should you not eat in India?
Avoid tap water, ice cubes, washed salads, fresh juices made with tap water, pre-peeled or cut fruit, and food that has been sitting out. Be careful with meat at quiet stalls, and with very spicy dishes in your first days. Stick to busy places popular with locals.
How do Indians not get food poisoning?
Upset stomachs aren’t just a tourist thing, and locals get sick too. Everyday habits help: food is typically cooked fresh and eaten hot, and locals know which vendors and restaurants they can trust. Following their lead is one of the best things you can do.
When should I see a doctor for an upset stomach in India?
Seek medical help straight away if you have a fever of 38°C or higher, blood or mucus in your stool, severe stomach pain or signs of dehydration, and see a doctor if symptoms haven’t improved within three days.
Keep reading 👇🏼
Travelling India alone
Backpacking India
About the author:
Jen Gale is currently travelling in India and Nepal. You can follow her journey on Instagram @jenkg05. Expect critiques of curries, swoons over the colourful clothes and a generous helping of photographs.
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