Eating Well Abroad: Staying Comfortable on Long Trips and in Unfamiliar Places

Travelling is one of the great pleasures of food: new flavours, street stalls, local markets. It can also disrupt routines, with irregular meals, long journeys and unfamiliar kitchens. A little preparation helps you enjoy the trip without digestive drama or constant snacking on whatever the airport offers.

Before you go

Check how you will eat. Will you have a kitchen? Are there supermarkets nearby? Do you need to bring dietary essentials, such as a favourite tea or food for an allergy? Carry a translated card listing allergies or dietary requirements if you travel to a place where you do not speak the language.

If you need regular medication or have a condition such as diabetes, ask your doctor how to handle meals and time zones.

On the journey

Long-haul flights and road trips are easier with a small bag of snacks: fruit that travels well, wholegrain crackers, cheese or hummus pots where allowed, and a mix of seeds and dried fruit. Choose foods that do not need refrigeration for long. Drink water regularly, since cabin air is dry, and go easy on alcohol and caffeine if you want to sleep.

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Food safety tips

Wash your hands before eating. In places where tap water is not safe to drink, use bottled or treated water, and be cautious with ice, raw salads and unpeeled fruit washed in tap water. Choose busy stalls with high turnover and food that is cooked hot in front of you. These are general precautions, and local advice from a travel clinic or your government's travel health service is best.

Enjoy local food mindfully

Trying local specialities is part of travel. Balance is easy: have a hearty local meal and follow it with lighter food, include vegetables and fruit when you can, and walk around the town. If you are prone to an upset stomach, introduce spicy or rich food gradually.

Keep regular meal times when possible, as this helps energy and sleep. Eating at local times can also help your body adjust to a new time zone.

A small travel snack kit

Pack a reusable water bottle to fill after security checks, a small bag of mixed seeds and dried fruit, a few oatcakes or crackers, a piece of fruit and a spare spoon and napkin. Keep the kit small and you will not feel tempted to overpack.

Check customs rules for the country you are entering, since many places limit fresh produce, meat and dairy products at the border.

When things go wrong

Mild stomach upsets usually settle with rest and plenty of fluids, and oral rehydration salts are worth packing. Seek medical help for high fever, blood in the stool, severe pain, signs of dehydration or illness that lasts more than a couple of days. Children, older adults, pregnant travellers and people with chronic illnesses should speak to a doctor or travel clinic before the trip and take extra care with food and water.

This article is general information, not medical advice.