How We Avoid Travel Belly in 90+ Countries

Travel belly, aka food poisoning, Bali belly, Montezuma’s revenge, etc. can ruin your trip.

Here’s how we learned that lesson the hard way, and how we avoid it now.

That one time it went wrong

We’ve eaten street food in Mexico, had raw fish in Peru, and spicy curry in Thailand. We’ve explored food stalls, hole-in-the-wall joints, and fancy restaurants across more than 90 countries.

And we’ve only gotten food poisoning once.

It was in Cape Town. The restaurant had just lost power. The waitress told us they were struggling to keep things cold. But we were tired and hungry. We ordered oysters anyway. It was the only time Lisa got truly sick from food on the road.

That experience changed how we eat when we travel.

We travel for food

Trying local cuisines is one of our favorite things about travel.

We’re no Anthony Bourdain, but we do love trying new dishes, visiting markets, and finding places locals love.

But we also know a single bad decision can ruin days of a trip.

So we’re careful now.

Over time, we’ve developed a set of five rules that help us eat well without getting sick. They’re simple but they work.

1. Ask locals where they eat

Whenever we land in a new place, the first thing we do is ask a local where they eat.

Not where they send tourists.

Where they actually go with their families.

It’s how we’ve found some of our favorite meals. Places filled with locals usually have high food turnover, fresher ingredients, and better hygiene.

It’s also the fastest way to find real flavor and avoid overpriced tourist traps.

We ask taxi drivers, baristas, hotel staff, or even someone at a market, mark it on Google Maps, and make notes.

2. Watch how the food is cooked

We love street food.

But we only eat it when we can watch it being cooked in front of us.

If we can see a hot grill, boiling oil, or a steaming wok, we know it’s safe.

If the food is pre-cooked and sitting out, especially in the heat, we skip it.

Buffets are the worst for this. Food sits under lukewarm lamps for hours. We avoid them almost completely now, unless we’re somewhere we really trust.

Some of our favorite meals – and a safe meal go-to – are Korean or Japanese BBQ restaurants where you get to grill your own food. It’s fun and you can be sure to freshly cook meats to a safe temperature.

3. Be smart about water

We never assume the tap water is safe.

Before we visit a new country, we check. If there’s any doubt, we drink bottled water, use it to brush our teeth, and avoid ice.

We’ve met travelers who learned the hard way after just one iced coffee or a salad washed in tap water.

It’s such an easy mistake to make, and such an easy one to avoid once you’re paying attention. We also carry a travel water filter as a backup.

4. Follow your instincts

Looking back, we knew something felt off in Cape Town.

The kitchen seemed quiet. The air was too warm. And the waitress mentioned the power outage.

But we ignored our gut and ordered anyway.

Now, we trust our instincts.

If a place looks fancy but something feels wrong, we leave. If the meat looks undercooked or the fish smells a little off, we walk away.

It’s better to be cautious than spend two days sick in a hotel or Airbnb.

5. Avoid raw food when unsure

We love sushi, ceviche, steak tartare.

But we only eat raw food when we’re confident in the conditions. That means cold storage, high turnover, and great reviews.

If we’re somewhere that’s extremely hot, has unreliable power, or just feels off, we stick to cooked dishes.

You can get amazing food that’s fully cooked and still local and authentic.

We never let fear stop us from trying new things, but we’ve learned where to draw the line.

Final thoughts

Travel belly is real.

But it’s also avoidable.

After that one bad meal in Cape Town, we started taking these simple precautions. Since then, we’ve eaten across continents without another incident.

If food is an imortant part of your travel experience like it is for us, you don’t have to miss out.

You just need to be smart.

These five rules have helped us enjoy the world’s best meals and still feel great the next day.

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