How to Avoid Traveler’s Diarrhea on Vacation
Traveling is all about exploring new places, cultures, and of course, cuisines. But nothing ruins a trip faster than a bout of traveler’s diarrhea, so it’s important to know what situations to avoid when you’re eating your weight through a new country.
We learned firsthand what traveler’s diarrhea is all about during a trip to Egypt a couple of years ago. We were very careful of what we ate, and we avoided tap water everywhere we went, yet we were still affected.
Looking back, we realized we never skipped the ice when ordering a drink, and we’re pretty sure that’s what caused it. Luckily our situation was mild enough that it didn’t disrupt any major plans, but it was still an uncomfortable experience that we wish never happened.
Fortunately, we’ve since learned that if you educate yourself, plan ahead, and make smart choices, you can avoid spending your vacation in the bathroom. Here’s everything you need to know about preventing and managing traveler’s diarrhea in a foreign country!
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What is Traveler’s Diarrhea?
Traveler’s diarrhea is a digestive tract disorder that commonly affects travelers, especially those visiting areas with less stringent food and water safety standards. It typically manifests as loose stools and abdominal cramps, often accompanied by nausea, vomiting, and fever.
The condition usually arises from consuming contaminated food or water. When you’re at home, your body has built immunity to local bacteria, but when you travel, you’re exposed to unfamiliar microbes that your gut isn’t prepared to handle. This lack of immunity makes travelers more susceptible to gastrointestinal issues.
The severity of traveler’s diarrhea can range from mild discomfort to severe dehydration, depending on the cause and your overall health. In most cases, it resolves within a few days, but in some instances, it can linger longer or lead to more serious complications if not properly managed.
Traveler’s Diarrhea vs Food Poisoning
Traveler’s diarrhea and food poisoning are related but not exactly the same. Both conditions result from ingesting contaminated food or water, leading to similar symptoms like stomach cramps, nausea, vomiting, and diarrhea. The main difference is the context and cause.
Traveler’s diarrhea is a specific type of gastrointestinal issue that occurs when you’re exposed to unfamiliar bacteria, viruses, or parasites in a new environment. It’s more about the body’s reaction to unfamiliar pathogens rather than just the quality of food or water.
Food poisoning on the other hand can happen to anyone, anywhere, and is usually caused by consuming food that is spoiled, improperly cooked, or contaminated by toxins or pathogens, regardless of whether you’re traveling or not.
So while traveler’s diarrhea is a form of food poisoning, not all food poisoning cases are traveler’s diarrhea. Understanding this distinction is important and can help you take the right precautions depending on your situation.
What Bacteria Cause Traveler’s Diarrhea?
Traveler’s diarrhea is mainly caused by bacteria, but viruses and parasites can also be responsible. Some common bacteria that cause it include Escherichia coli (E. coli), Campylobacter, Salmonella, and Shigella.
E. coli is the top culprit, releasing toxins into the body that make you sick. Another bacteria, Campylobacter, is often found in undercooked chicken and is a common cause, especially in developing countries. Salmonella, usually from contaminated eggs or poultry, can also cause stomach issues. Then there’s Shigella, which spreads through dirty water and food and can cause an even more severe type of diarrhea.
Knowing these causes can help you be more careful about what you eat and drink while traveling. For example, if you’re in a developing country, you may avoid chicken and opt for beef or pork instead. Or if you’re in a country with contaminated water, you may skip ice in your drinks and brush your teeth with bottled water. Being mindful of these risks can help you enjoy your trip without getting sick.
Best Ways to Prevent Traveler’s Diarrhea
If you’re asking how to avoid traveler’s diarrhea, you’re already on the right track to making sure it doesn’t happen to you, so that’s great! Knowledge is power and prevention is key when it comes to this.
You need to know which foods are at high risk for bacteria, what specific conditions your destination may be known for, and where to avoid tap water. There are also sanitary precautions and gut health steps you can take to be extra cautious.
1. Only Eat Hot Food
Choose food that is thoroughly cooked and served hot. In fact, the hotter the better. Cooking food kills pathogens and harmful microorganisms. Once cooked foods hit room temperature, bacteria can multiply rapidly.
Stick with busy restaurants and busy street food stalls. A busy restaurant is less likely to have food sitting out for too long. Any street stall you choose should be cooking the food right in front of you. We also suggest avoiding chicken if you have any suspicions that it was not properly stored before being cooked.
2. Avoid Tap Water and Ice
In many countries, tap water is not safe for drinking, even if locals consume it without issue. This includes not drinking it, not eating fruits and vegetables washed in it, not using ice made from it, and even avoiding brushing your teeth with it. Stick to bottled water or water that has been boiled or treated.
3. Be Wary of Dairy
You should also avoid dairy products (yep, even ice cream) since keeping them at a safe temperature in many undeveloped countries is difficult. Fermented dairy products like yogurt and certain types of cheese are generally safer, but they can still be risky if made with unpasteurized milk.
4. Bring Your Own Fork
If you’re in a place where hygiene standards are questionable, consider bringing your own fork or chopsticks. In some places, street food vendors provide utensils that they hand wash with local tap water, which can cause traveler’s diarrhea. Most restaurants wash their dishes in hot, sanitized water, but don’t expect this at street stalls or small food shops.
5. Wash Your Hands
This one may seem obvious, but always wash your hands with soap and water before eating. If soap and water aren’t available, use an alcohol-based hand sanitizer. The same unfamiliar germs that cause traveler’s diarrhea can be on surfaces around you, so it’s crucial to clean your hands thoroughly before touching any food.
6. Take Probiotics
Probiotics help maintain a healthy balance of gut flora, which may reduce your risk of developing traveler’s diarrhea. Start taking a high-quality probiotic supplement a few weeks before your trip to help build up your gut’s defenses and continue during your travels.
What to Do if You Get Traveler’s Diarrhea
If you find yourself dealing with traveler’s diarrhea, it’s important to manage it correctly to avoid dehydration and further complications. The first step is to stay hydrated. Replacing lost fluids is crucial, so drink plenty of bottled water, hydration packets, or sports drinks that help replenish electrolytes. Avoid alcohol and caffeinated drinks.
Rest is equally important during this time. Resting allows your body to focus on recovery and helps prevent further strain on your digestive system. Avoid strenuous activities, and give yourself time to recuperate.
We also recommend using Activated Charcoal Capsules. We always travel with these capsules. Activated Charcoal will absorb toxins in your stomach which will help reduce symptoms. However, it can also absorb beneficial substances, so it’s best to use it only after symptoms appear, not as a preventative measure.
If you must travel or catch a flight while experiencing symptoms, consider taking an over-the-counter Anti-Diarrheal Medication like Imodium to reduce the frequency of bowel movements as well. These should be used sparingly though.
If your symptoms are severe, persistent, or accompanied by high fever or blood in the stool, it’s important to seek medical help. You may need antibiotics or other treatments to manage the infection.
What to Eat if You Have Traveler’s Diarrhea
When dealing with traveler’s diarrhea, your diet can play a big role in how quickly you recover. One of the best dietary approaches is the BRAT diet, which consists of bananas, rice, applesauce, and toast. These foods are gentle on the stomach and can help firm up stools.
It’s important to avoid dairy products, even if pasteurized, and fatty or fried foods, as they can irritate your digestive system and prolong diarrhea. Sticking to bland, easy-to-digest foods will help your system recover faster. Hydrating with clear broths and soups can also be beneficial, as they provide some nourishment without overloading your stomach and help keep you hydrated.
How Long Does Traveler’s Diarrhea Last?
Traveler’s diarrhea usually starts suddenly and can last anywhere from a few days to a week. In most cases, symptoms resolve within 3 to 4 days without the need for medical treatment. However, the duration can vary depending on the cause and the individual’s overall health. Severe cases can last over a week and may require medical attention.
How to Prep Your Gut Before a Trip
Prepping your gut before you travel can help reduce the risk of traveler’s diarrhea. Start by taking a high-quality probiotic supplement a few weeks before your trip. This helps build up the good bacteria in your gut and prepares your digestive system for new challenges.
A diet rich in fiber helps maintain a healthy digestive system, so include plenty of fruits, vegetables, and whole grains in your diet in the weeks leading up to your trip. Avoiding stress is also important because it can weaken your immune system, making you more susceptible to infections.
Low-Risk Countries for Western Travelers
For travelers who are both from and visiting Western regions, the risk of getting traveler’s diarrhea is quite low, thanks to high standards of food and water safety. If you’re visiting countries with well-developed infrastructure and strict food regulations, you generally don’t need to worry as much about traveler’s diarrhea.
Countries like the United States, Canada, Japan, Australia, New Zealand, and many parts of Western Europe (such as Germany, France, and the UK) have safe tap water and food hygiene standards that are similar to or even exceed those in the U.S. In these low-risk countries, you can confidently enjoy salads, fresh fruits, tap water, and street food, knowing that the risk of traveler’s diarrhea is minimal.
However, this advice mainly applies to travelers from countries with similar hygiene standards. If you’re coming from a country where water and food safety practices differ, you could still get traveler’s diarrhea from Western food, as it may introduce unfamiliar bacteria to your gut. While this risk is lower, it is still possible.
High-Risk Countries for Western Travelers
For Western travelers, such as Americans, Canadians, and Europeans, there are certain countries where the risk of getting traveler’s diarrhea is higher due to differences in food and water safety standards. When visiting countries with less developed infrastructure and more variable hygiene practices, it’s important to take extra precautions to avoid getting sick.
Countries in regions such as South Asia (including India, Pakistan, and Bangladesh), Southeast Asia (like Thailand, Cambodia, and Vietnam), parts of Africa, Central and South America (including Brazil, Peru, and parts of Mexico), and the Middle East (such as Egypt and Morocco) are considered higher-risk for traveler’s diarrhea. In these countries, it’s advisable to avoid tap water, raw fruits and vegetables (unless you peel them yourself), and street food that may not be prepared under the safest conditions.
Even if locals consume these foods and water without issues, Western travelers might not have the same immunity to local bacteria and microbes, increasing the risk of gastrointestinal problems. It’s crucial to drink bottled or properly treated water, eat well-cooked meals, and be mindful of where and what you eat to minimize the risk of traveler’s diarrhea.
Final Thoughts: Traveler’s Diarrhea
Traveler’s diarrhea is an unpleasant but common issue that can derail your travel plans, but with the right precautions and some smart planning, you can significantly reduce your risk and keep your trip on track.
Remember to stay vigilant about what you eat and drink, practice good hygiene, and prep your gut before you go. And if you do end up dealing with traveler’s diarrhea, now you’re equipped with the knowledge to handle it effectively, so you can get back to enjoying your adventure as quickly as possible.
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