For over a decade, as a nomadic traveler exploring the globe, one question has consistently popped up from readers: how can I indulge in the world’s most delicious cuisines without getting sick? This question, particularly about Eating Street food, has been a recurring theme, inspiring me to delve deeper into the topic.
Interestingly, my passion for food wasn’t always there. Many are surprised to learn that food was once just a necessity for me, not a source of joy. However, in my early twenties, a diagnosis of celiac disease changed everything. Suddenly, I had to scrutinize every ingredient, especially while traveling. This necessity to ask vendors detailed questions about food became a gateway to a profound appreciation for global gastronomy. What started as a health precaution evolved into a full-blown obsession with eating street food and exploring the world through its flavors.
My journey with food began with restrictions, but it opened up a world of curiosity. Food became my most immersive and rewarding tool for understanding new cultures. Asking questions about preparation methods and ingredient usage transformed my travel experiences. While I always enjoyed traveling, the pre-food years now feel less vibrant compared to the colorful tapestry of memories woven through culinary adventures. Eating street food, in particular, became integral to my travels, a way to truly absorb the sights and sounds of a place. Even if you’re not as obsessed with food as I am, ensuring your culinary explorations are safe is paramount.
Hence, this guide, born from years of experience and countless reader inquiries, to help you confidently enjoy eating street food around the world without compromising your health.
My Top Tips for Eating Street Food Without Getting Sick
My initial, rather unconventional, food safety research involved reading “How to Shit Around the World.” Despite this humorous and informative preparation, my early experiences weren’t foolproof. In Bolivia, a lukewarm llama empanada led to four days of illness while traversing the Salar de Uyuni. Lesson learned: perhaps avoid your favorite animal when eating street food!
Alt text: Vibrant and bustling Mexico City food stalls at lunchtime, filled with locals and offering a wide array of delicious eating street food options.
A friend’s recent sickness in Chiang Mai, despite avoiding “street meat” and opting for a tourist restaurant during off-peak hours, further solidified my belief that restaurants aren’t inherently safer. His mistake was missing the peak dining times and assuming tourist spots were cleaner. Even now, I often hear, “I don’t understand how I got sick; I didn’t even eat eating street food!”
Over years of travel, I’ve encountered various mishaps – motorbike accidents involving cabbage trucks, bronchitis, lung issues, a broken toe, and dengue fever. Yet, food poisoning has been remarkably rare. Since leaving my legal career in 2008 to travel the world, I’ve only had food poisoning a handful of times. The last instance was from yogurt at a 7-Eleven in Thailand in 2011 – over a decade ago!
Yes, you read that right. I haven’t had food poisoning since 2011, despite consistently eating street food. This includes indulging in Indian street food during my 2013 trip and savoring countless curbside meals in Oaxaca, Mexico, where I lived from 2015-2017. While many believe restaurants are safer, my experience suggests otherwise, although there are nuances to consider.
The key is awareness. By observing local eating street habits and understanding what to look for, you can unlock delicious and authentic culinary experiences without the dreaded aftermath. While no method is foolproof, these are the strategies that have served me well for over a decade of eating street food globally.
1. Observe the Queues – and Who’s In Them
The advice to choose stalls with long lines of locals is generally sound. However, I refine this by observing who is in line. My stomach might not be as accustomed to certain foods as a local taxi driver’s. Therefore, I look for stalls with a diverse clientele, including women and children.
A varied customer base often indicates a stall with a reputation for safety and hygiene, suitable for a wider range of palates and sensitivities. While a long line of anyone is better than an empty stall, a line with women and children is often the best indicator when eating street food.
2. Lunchtime at Local Schools: A Budget-Friendly Tip
For an affordable and authentic lunch, head to the local university area. Students are always hungry, and eateries near universities often offer creative and budget-friendly options, blending local flavors with international influences. In Saigon, I encountered “pho burgers” alongside traditional, inexpensive street food stalls catering to students. While it might not be the most gourmet meal, it will be local, quick, cheap, and usually delicious. However, avoid these spots for dinner, as food may have been sitting out for hours.
3. Embrace the Transparency of Street Stalls
One of the reasons I prefer eating street food is the open kitchen concept. I can directly observe food handling and hygiene practices. If I see someone handling money and then touching raw ingredients without washing hands or changing gloves, I avoid that stall. Similarly, if gloves used for food preparation are also used for handling cash, it’s a red flag. Ideally, look for two-person stalls where one person manages money while the other focuses on food preparation. This separation minimizes cross-contamination.
Essentially, engage all your senses when choosing where to eat. Observe cleanliness, food handling, and overall hygiene.
This isn’t to say I completely avoid restaurants. However, in places with vibrant street food cultures like Mexico City, Saigon, or Bangkok, eating street food becomes my primary dining choice.
If Saigon is on your travel list, my Saigon Street Food Guide offers a comprehensive overview of the city’s best eating street food spots.
4. Detailed Translation Cards: Essential for Dietary Needs
Having celiac disease, another advantage of eating street food is the ability to customize my meal preparation. Unlike restaurants with pre-made sauces that might contain hidden gluten, street food allows for direct communication and ingredient adjustments. I created my own highly detailed translation cards because generic versions often failed to capture crucial nuances, like the wheat flour content in soy sauce, hoisin sauce, and oyster sauce – something many vendors are unaware of. Each card undergoes rigorous translation and is vetted by a celiac food lover.
Alt text: A vibrant and inviting street food stall in Saigon, Vietnam, specializing in Hu tieu nam vang, a popular local noodle soup, showcasing the authentic eating street food scene.
My celiac restaurant cards and extensive guides for various countries are available online.
Friends with peanut allergies also rely on translation cards. Due diligence is crucial to identify and communicate necessary ingredient exclusions. For nut or shellfish allergy cards, websites like Select Wisely or Equal Eats are excellent resources.
These cards are far more effective than my initial attempts at “gesturing and mimicking illness.” Select Wisely even offers strongly worded cards for life-threatening allergies. A Point It Dictionary can also be helpful for identifying unfamiliar ingredients. I’m currently developing my own celiac cards with country-specific, highly detailed information.
5. Cutlery Concerns: A Hidden Source of Illness
Even with safe and fresh food, cutlery can harbor bacteria. Observing cutlery washing practices is essential. I carry baby wipes to clean older wooden chopsticks or utensils that appear inadequately washed. While it might draw curious glances, it ensures cleaner cutlery. Alternatively, portable chopsticks are a convenient solution. I always carry a set.
While I rarely use this extra cleaning or chopstick system, it’s reassuring to have the option, especially outside urban areas. Bonus: baby wipes are also handy if you find yourself without toilet paper!
6. Morning Markets: A Fresh Start to Your Day
For readers unsure where to begin with eating street food, I always recommend local produce markets. From the rotating markets around Inle Lake in Myanmar to morning markets in Mexico City, or smaller village markets, fresh food and cooked options abound. These stalls cater to shoppers, ensuring rapid food turnover and freshness. Markets are an excellent starting point to explore a new food landscape, trying dishes one by one.
Alt text: The bustling Dong Ba market in Hue, Vietnam in the early morning, filled with vendors and shoppers, offering a vibrant scene of local commerce and eating street food opportunities.
Many travelers opt for hotel breakfasts or Western options like yogurt and fruit. However, I highly recommend market breakfasts instead. If you enjoy a particular dish, ask the vendor about their location during the day or for recommendations on where else to find it.
Markets are fantastic for awakening your taste buds and all your senses. Though not a morning person by nature, travel transforms me into one, as these markets offer some of the most memorable, delicious, and engaging experiences.
7. Eat When Locals Eat: Timing is Key
Especially for European travelers accustomed to later dining times, I advise aligning meal times with local eating patterns. While 6 pm dinners or 11 am lunches might deviate from typical tourist schedules, it can benefit your digestion when eating street food.
This is particularly crucial for buffet-style dishes. Eating when locals eat ensures food is fresh, hot, and hasn’t been sitting out long enough for bacteria to proliferate as it cools. Adjusting my meal times has been worthwhile, resulting in freshly cooked, piping hot food that doesn’t cause stomach issues.
8. Cooked Food: The Safest Choice, Always
Remember my llama empanada mishap? I ignored this cardinal rule. The center was cold, yet I still ate it. Don’t repeat my mistake. If a dish meant to be hot is lukewarm, ask for it to be cooked longer.
Over the years, I’ve become more adventurous, trying raw shrimp in Thailand and fresh herbs in places with uncertain water sources. This comes from understanding my own stomach’s tolerance and accepting calculated risks. Even in North India, I avoided sickness by ensuring food was fully cooked, freshly prepared, and by adhering to local meal times. I was pleasantly surprised, as I anticipated at least one bout of illness, given friends’ experiences, but thankfully, it didn’t happen.
9. Ice and Fruit Shakes: Potential Contamination Concerns
Be cautious with ice or fruit shakes, especially where water purity is questionable. In Saigon or Bangkok, where filtered water is readily and affordably available, I order drinks with ice. I’ve spent considerable time in both cities and never had issues with water or ice. However, outside major cities, I avoid ice and fruit shakes due to uncertain ice production methods. Fruit shakes in Laos caused illness for several friends due to non-distilled ice. Err on the side of caution, especially when frequently traveling.
Alt text: A close-up of a fruit shake being prepared at Mrs. Pa’s smoothie cart in Chiang Mai, emphasizing the use of safe water and ice, promoting safe eating street food practices for beverages.
In Mexico, the same principle applies. If it’s not piping hot, I inquire about filtered water usage for drinks. If unsure, I use my own bottled water to wash down my meal.
10. Vegetarian Options: Consider Meat-Free Dining
In certain destinations, opting for vegetarian dishes can mitigate food poisoning risks. When traveling in India with my mother, we primarily ate vegetarian street food. When we did choose meat, we were advised of the increased risk, but we proceeded due to our culinary curiosity. Even avid meat-eaters often temporarily abstain from meat in places with heavily contaminated water.
11. Peel Your Fruit – Or Skip It
Unless you’re accustomed to local bacteria, stick to fruits with peels. Bananas, papayas, mangoes, rambutans, mangosteens, and many more offer a delicious and safe array of options. Your stomach will thank you. Avoid lettuce or fruits with edible skins like apples. Strawberries, while tempting, should be avoided in areas with high pollution and questionable water systems.
12. Sauces: Refrigeration Matters
While I love condiments, sauces left unrefrigerated can be a source of traveler’s distress. Room temperature storage can lead to bacterial growth. I assess sauce safety based on local consumption patterns. If condiments are liberally used, like wet chili paste with bun rieu soup in Vietnam, I’m more inclined to indulge. However, if sauces show signs of crusting or are used sparingly, I proceed cautiously, trying small amounts to ensure they haven’t been unrefrigerated indefinitely.
Currently in Oaxaca, Mexico, I’ve enjoyed sauces with every meal without issue, choosing popular spots where locals generously use condiments.
What To Do If You Experience Food Poisoning?
These tips aren’t foolproof. Even the strongest stomachs can occasionally succumb to food mishaps – an inherent risk of travel.
If you suspect food poisoning or a stomach illness, seek local medical advice. Doctors are experienced with traveler’s diarrhea and regional viruses. I avoid Imodium unless absolutely necessary, such as a long bus ride coupled with food poisoning.
Avoid immediate rehydration with sugary sports drinks, as the high sugar content can exacerbate symptoms while bacteria are still present. Instead, stick to oral rehydration salts, rice (or bread if gluten-tolerant), and bananas. Hydrate consistently.
Trioral oral rehydration salts are recommended by the World Health Organization, but pharmacies worldwide typically stock similar versions. They may not taste pleasant, but they are crucial if you get sick. My World Travel Resources Page offers more packing tips.
What To Pack for Stomach Comfort?
These are essential items I always carry, regardless of destination:
Travel Probiotics
I recommend travel probiotics that don’t require refrigeration. They’ve aided my recovery from illness and contribute to overall well-being. For years, I’ve used compact Hyperbiotics Pro-15 probiotics – time-release pearl capsules. While probiotic efficacy is debated, I share my positive experiences.
For those with allergies, mast cell activation disorder, or histamine intolerance, I highly recommend this D-Lactate free shelf-stable formula. Certain probiotic strains can increase histamine, while others reduce it. In new environments, histamine-reducing strains are preferable, and this blend is a good choice.
Activated Charcoal: A Traveler’s Ally
Activated charcoal is my go-to for queasiness, hangovers, or accidental gluten ingestion. It’s incredibly helpful, and I never travel without it, even within North America.
Available on Amazon, at 7-Elevens in Thailand, and most health stores, activated charcoal is readily accessible and affordable in many countries, including Mexico, Vietnam, and Laos.
Digestive Enzymes for Travel
As a celiac, digestive enzymes are invaluable, but even friends without dietary restrictions find them helpful. I use this product with DPP-IV (Dipeptidyl Peptidase IV), which aids in breaking down gluten and casein. Crucially, I use these not to intentionally eat gluten, but as an emergency tool for accidental gluten exposure. For non-celiacs, a general digestive enzyme is usually sufficient.
Fresh Ginger Tea for Upset Stomachs
Fresh ginger is widely available during travel, but I also pack ginger root teabags for stomach discomfort. Ginger tea is soothing, and the warmth is calming before bed.
When illness strikes, solo travel can feel isolating. I’m grateful for technology that allows me to connect with friends, no matter my location!
Dealing with jet lag? My comprehensive article on circadian rhythms and body clocks includes my detailed jet lag protocol to help you overcome it.
Resources & Inspiration For Food Lovers
To further fuel your culinary passions, here are some of my favorite books and websites:
Books for Food Lovers
Cookbooks I Love
Food Websites and Podcasts for Learning
Understanding the stories and history behind dishes enhances my eating street food experiences. These websites are my go-to starting points for culinary exploration.
With this guide, I hope you’ll confidently embrace eating street food, choosing wisely and savoring not just the incredible flavors, but also the vibrant atmosphere and cultural immersion that comes with it.
Bon appétit!
-Jodi
