{"id":108035,"date":"2018-12-18T09:00:03","date_gmt":"2018-12-18T09:00:03","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/?p=108035"},"modified":"2026-10-16T08:55:25","modified_gmt":"2026-10-16T08:55:25","slug":"eating-in-india","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/eating-in-india\/","title":{"rendered":"Eating in India: How to avoid getting sick"},"content":{"rendered":"

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\u2019s no wonder that some stomachs are left playing catch up. But it doesn\u2019t 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.<\/p>\n

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<\/a>). The tips below are based on official travel-health advice from the CDC<\/a>, the UK\u2019s TravelHealthPro<\/a> and the WHO<\/a>, 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.<\/strong> Still planning? Start with our India travel guides<\/a>.<\/p>\n

What to avoid eating and drinking in India<\/h2>\n

1. Side-step the tap water<\/strong><\/h3>\n

Make it your personal mission to skip the tap water. Dodge washed salad, side-step ice cubes (unless you\u2019re reasonably sure they were made with safe water) and duck away from fresh juices (unless they\u2019re 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\u2019s just been boiled, like a hot cup of chai. If you\u2019re not sure where a glass of water came from, it\u2019s fine to politely ask for a sealed bottle instead.<\/p>\n

2. Live life on the Veg<\/strong><\/h3>\n

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\u2019t 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\u2019t ever be stuck for choice. If you do eat meat or eggs, make sure they\u2019re 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.<\/p>\n

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3. Ask for <\/strong>\u201c<\/strong>No-spicy<\/strong>\u201d<\/strong><\/h3>\n

It\u2019s 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 \u201cno-spicy\u201d or \u201clittle-spicy\u201d to keep those chillis down to a minimum. Spice won\u2019t give you food poisoning, but a lower spice level can make life easier for a stomach that\u2019s still adjusting, and it\u2019s an absolute life-saver if you find yourself heading out on an overnight bus!<\/p>\n

4. Be selective when it comes to street food<\/strong><\/h3>\n

Street food is one of the joys of eating in India, and you don\u2019t 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\u2019ve been sitting out. If there are flies swarming all over the chapati you\u2019re about to chomp, it\u2019s time to rethink your food game!<\/p>\n

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5. Don<\/strong>\u2019<\/strong>t eat peeled fruits<\/strong><\/h3>\n

Stick to fruits that you peel yourself, like bananas, oranges and mangoes, as pre-cut fruit that\u2019s been sitting out is a breeding ground for bacteria! The CDC\u2019s 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\u2019t look protected, steer clear. Don\u2019t presume that avoiding some fruits means you\u2019ll be skipping out on your 5 a day. Indian cooking doesn\u2019t just tantalise your taste buds, it also packs in the veg!<\/p>\n

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How to eat safely in India and avoid food poisoning<\/h2>\n

The simplest way to remember it is the travellers\u2019 classic: boil it, cook it, peel it or forget it. The WHO\u2019s Five Keys to Safer Food<\/a> follow the same logic: keep clean, keep raw and cooked food apart, cook thoroughly, keep food at safe temperatures and use safe water. Here\u2019s how that works on the ground.<\/p>\n

6. Drink the Local Lassi<\/strong><\/h3>\n

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\u2019s 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\u2019s also been said that the best lassi in all of India can be found at \u201cThe Blue Lassi\u201d in Varanasi, but we\u2019ll leave that one open to debate!\"eating<\/p>\n

7. Keep an<\/strong> antibacterial gel handy<\/strong><\/h3>\n

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\u2019s 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\u2019s 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\u2019s rare for a backpacker to be seen without it!<\/p>\n

8. Alternate b<\/strong>etween <\/strong>curries and carb-heavy food<\/strong><\/h3>\n

If you\u2019re 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\u2019ll always be able to get your hands on some kind of \u201cfinger chips\u201d or fries too. Ok, ok it\u2019s not the healthiest recommendation in the world, but some carb-loading every once in a while can work wonders!<\/p>\n

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9. Pack oral rehydration salts<\/strong><\/h3>\n

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\u2019s TravelHealthPro<\/a> says to keep eating and drinking as normal.<\/p>\n

10. Only eat<\/strong> at<\/strong> places that are popular with the locals<\/strong><\/h3>\n

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\u2019ll 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<\/a>.<\/p>\n

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11. Stay hydrated with H2O <\/strong><\/h3>\n

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\u2019ll need to drink more than your usual intake to replace any additional lost fluids. Thankfully, buying a ton of plastic, bottled water isn\u2019t 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\u2019s factory-sealed – no seal, no deal!<\/p>\n

12. Talk to a health professional before you go<\/strong><\/h3>\n

Lots of travellers start taking probiotics before they hit Indian soil, but the CDC says there isn\u2019t enough evidence yet to recommend them for preventing travellers\u2019 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\u2019t self-prescribe.<\/p>\n

What to do if you get sick in India<\/h2>\n

Finally, it\u2019s important to note that even if you do fall sick, there\u2019s no need to panic! You\u2019re out of your comfort zone in more ways than one and you can\u2019t always expect your stomach to remain untouchable. According to the CDC, most bacterial bouts of travellers\u2019 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.<\/p>\n

Get medical help straight away if you have a fever of 38\u00b0C 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\u2019t improved within three days (TravelHealthPro<\/a>). Your hostel staff can point you to a nearby clinic or pharmacy, and travel insurance that covers medical care is well worth having.<\/p>\n

Just know that eventually the sickness will pass and, once it does, you\u2019ll 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\u2019ll only ever regret the trip to India that you didn\u2019t take! Looking for inspiration? Here are 6 of the best reasons to visit India<\/a> and our guide to hidden gems in India<\/a>.<\/p>\n