Poor food choices while traveling increase the risk of diarrhea, bloating, and poor sleep. According to a 2025 National Geographic report, gastrointestinal infections affect 30-70% of travelers during or after their trips.

Air travel and heat add stress. Your gut bacteria can become disrupted by changes in routine, new environments, and inflammatory foods. When your digestive system struggles, everything else follows. Energy drops and mood tanks. Vacation meals should support energy and comfort, not trigger a restroom run or a midday crash.

Here’s a list of foods you might want to skip on vacation, and why.

It starts before you leave. Skip large, fried meals before flights, because they can slow down digestion. Don’t drink anything carbonated. Cabin pressure slows gastric emptying and expands gut gas, which worsens bloating.

Skip high-sodium dishes on travel days. A 2019 randomized trial of 412 adults found that higher sodium intake increased the risk of bloating by 27 percent. Heavy dairy and cream sauces can also lead to bloating and stomach pains for people who are lactose intolerant.

Avoid alcohol before in-flight sleep. A 2024 randomized lab study of 48 healthy adults found alcohol plus cabin-pressure sleep lowered blood oxygen and raised heart rate. The risk rises for anyone with heart or lung disease.

Once you arrive, be CAUTIOUS of these options.

Raw or undercooked meat, seafood, or eggs. These are the top risks for foodborne illness. Cooking thoroughly is key. Bacteria, parasites, and viruses can survive in raw sushi, tartare, ceviche, rare hamburgers, and soft eggs, especially in areas where food safety is less reliable. Always choose dishes cooked through and served steaming hot.

Buffets and food left at room temperature. Buffets and dishes sitting out warm or at room temperature provide an ideal environment for bacteria to multiply. The longer food sits, the greater the risk of spoilage. Pick meals made to order and served hot.

Pre-cut fruit, salads, and raw vegetables. Raw produce and salads can carry germs if washed or prepared with contaminated water. It’s best to eat fruits that you peel yourself, such as bananas and oranges, especially in high-risk areas. Skip raw sprouts, which are frequent sources of foodborne illness.

Unpasteurized dairy or soft cheeses. Avoid raw milk, unpasteurized yogurt, and soft cheeses like queso fresco. These transmit bacteria such as E. coli and Listeria. Stick with pasteurized, sealed products.

Ice, fountain drinks, and tap water. In some countries, tap water is not safe for drinking or making ice. Always go for bottled, factory-sealed beverages and avoid ice unless the source is verified safe.

Spicy foods new to you. Extra spicy dishes raise the risk of upset stomach and sap energy. Ease in and adapt to the local spice level over time. In countries where high levels of spiciness are more common, they often offer mild dish options for visitors. Don’t be afraid to ask.

Here are some better options.

Carry protein-rich snacks with you. A bag of nuts, jerky, protein bars or whole fruit you can peel. Having something available immediately helps temper the urge to grab something questionable. You should also carry a bottle of water with you to stay hydrated. Aim for 2-3 liters of safe fluids daily.

Be picky if you want street food. Choose busy, clean food stalls and carts where food is cooked in front of you and served hot.

In restaurants, build meals around protein and cooked produce. Order hot, fully cooked dishes prepared just for you. The words grilled, baked, steamed, or stir-fried all tend to be safer options. Go smaller on fiber during travel days if bloating shows up. If you want a salad, make sure the water is safe.

It’s good to try new things. When you order an unfamiliar dish, consider splitting it with others at your table. If it’s bad, no big deal. If it’s amazing, you can always order more. To avoid overeating, share desserts and rich or fried items.

Stick with bottled water or other verified safe drinks.

Finally, take your time. It’s an experience. Eat slowly to appreciate the food, the atmosphere and the company. Stop when you’re satisfied, not when you’re full. If you’re full, you might have already overeaten.

The goal isn’t perfect eating. It’s strategic eating that keeps you powered for adventure while you explore new flavors safely. Smart food choices keep you exploring instead of recovering.

Pregnant people, older adults, and travelers with chronic health issues should follow extra caution and consider getting personalized guidance from a clinician or travel-medicine specialist.

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Reference Links:

Traveler's diarrhea and gastrointestinal infections in travelers

Rachel Ng
National Geographic, Published April 18, 2025

Click Here for the Study: https://www.nationalgeographic.com/travel/article/food-poisoning-travel-diarrahea-e-coli-cures

 

Effects of the DASH Diet and Sodium Intake on Bloating: Results From the DASH–Sodium Trial

Allison W Peng, Stephen P Juraschek, Lawrence J Appel, Edgar R Miller III, Noel T Mueller
American Journal of Gastroenterology, Published 2019 Jul;114(7):1109–1115

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC7122060/

 

Effects of moderate alcohol consumption and hypobaric hypoxia: implications for passengers’ sleep, oxygen saturation and heart rate on long-haul flights

Rabea Antonia Trammer, Daniel Rooney, Sibylle Benderoth, Martin Wittkowski, Juergen Wenzel, Eva-Maria Elmenhorst
Thorax, Published June 3, 2024.

Click Here for the Study: https://thorax.bmj.com/content/79/10/970

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9/19/2025