So. You’ve booked your trip to India or maybe you’re thinking about it but your mouse is hovering over that ‘purchase’ flights button. Chances are high that one of the things holding you back or giving you high nerves about a trip to India is the worry about getting sick. Everyone knows someone (or at least who knows someone who knows someone) that’s got a horrific story to tell about Delhi Belly (also known as traveller’s diarrhoea) that’s set your stomach jangling. I was absolutely the same. Despite generally being pretty lucky on holiday trips with illness (forty five countries down and only 2 x 12hr sickness bouts that’s good going), India is often said to be where you’re going to get ill.
However, after twelve days, plenty of curries and two street food tours, I avoided any illness. No stomach cramps, no sickness, no dodgy bowels. I must admit it felt like a miracle but realistically there are plenty of tips that will help you reduce the risk of getting sick. Read on for my tips and make sure to send it to your anxious travel partner!
1. Don’t drink the water
If you’ve been on holiday outside of your home country before then this is one you’ll be pretty familiar with checking up on. Even when water is fine to drink it tastes different so it’s clear that it’s one to watch out for. India, is absolutely one of those places to avoid drinking the water. There are a number of reasons for this. Pollution, agriculture chemical nasties, lack of proper filtration and sanitation to name a few which means all sorts of bacteria and chemical nasties* that you don’t want to be putting into your body.
Some blogs and websites you’ll read will tell you it’s ok to drink the filtered water that’s available in some hotels and restaurants but to be absolutely on the safe side (you don’t know what their filtration system is really like!) then stick to bottled water only. With your bottled water, make sure that the seal is unbroken before you drink it so that you know it hasn’t just been refilled. Another tip would be to avoid anything on the menu that you think could have been mixed with water, eg fresh juice could possibly be diluted with water to go further… and I say that because I’ve seen it.
*FYI I studied Chemistry at University so when I say chemical nasties I’m referring to chemicals that are actually nasty such as certain fertilisers and heavy metals which are known to be bad for our health and I do not mean that all chemicals are nasties, everything (except atoms) is a chemical (any basic substance that is used in or produced by a reaction involving changes to atoms or molecules)
2. Say no to ice
Related to not drinking the water is saying no to ice! Even though it’s the frozen form of water it’s easy to overlook and forget about. Get into the habit of asking for your drinks with no ice so you don’t have an awkward encounter when it arrives with ice already there. The problem with ice, similar to water is you just don’t know how they’ve sourced the water for their ice. It could well be from bottled water but it could also be straight out of the tap. India can be exceedingly hot so I’m sure a nice cold glass is what you’d ideally like but it’s not worth the risk. Instead, ask for cold water (or equiv). This means they’ll give you it from the fridge rather than ‘normal’ which means it’s room temperature.
3. Watch your spice level
India is the land of curry, of colour, of flavour and of spice. I’m a fan of curry at home anyway, both eating out and cooking it myself although I am very much on the mild end of the spice level. Remember, particularly when you arrive, your insides aren’t used to the same microbes, bacteria as well as the spice tolerance as the local communities so take it slow. And spice level is much like clothes sizes; it varies from place to place so what is deemed to be mild in one restaurant may be spicy elsewhere. Watch out that even curries you may enjoy as mild at home will have more of a kick in India (eg your kormas and your butter masalas). Ask for ‘no spicy’ to start with and see how you go. If you go too hard too early, you’re in danger of giving yourself and achy belly and potentially putting yourself off trying some of the vibrant dishes you could enjoy.
4. Google Maps is your friend
It is so important to eat somewhere hygienic and reputable to minimise your chance of Delhi Belly. This does not mean it won’t happen but it’s a great way to avoid it as much as possible. This is when Google Maps, Reviews and Blogs are your friend. Read as much as you can, it will be worth it!
I have a rough formula for working out whether to eat or drink somewhere based on Google Maps and it goes something like this:
- Minimum 4 star reviews, ideally 4.5 stars
- Minimum number of reviews in the hundreds, ideally in the thousands
- Filter reviews by newest and have a quick browse through who has written them and what they’re saying – generally if it’s in reference to time of service I will take less notice but if it’s in reference to something hygiene related it gets written off
Reading through well known blogs or websites that you trust can also be helpful. In many instances you’ll be paying quite a bit more than the average meal out but you will have more assuredness (and it’s probably still pretty good value vs home!).
5. Carry hand sanitiser
Do not pack for your trip to India without adding a hand sanitiser to your luggage. Then make sure you keep it in your day bag whenever you’re out and about. Absolutely make sure to wash your hands with soap and water as well as anti bac because it isn’t as effective in comparison against everything but it is useful if there is no soap available and for that extra level of protection. Make sure to use it before you eat and touch your face as well as after you’ve been in the bathroom or touching other surfaces.
6. Book a street food tour
I was quite conflicted about street food on our trip. India is such a foodie location and it’s famous for its street food around the world, so much so that you’ll find restaurants in many countries that just serve Indian street food favourites! But of course this is a very risk high option for getting sickness. This is because street vendors will have even less HSE / food hygiene regulations (I mean let’s be honest most will be none at all at all), you’ll see hands touching money then food, equipment is worse for wear, unbottled and unfiltered water is used. There’s also a strong likelihood that food may have been sitting around in hot, moist conditions which are perfect for bacteria and moulds to grow, yuck.
We booked onto two food tours. One in Delhi with Reality Tours & Travel and one in Jaipur with No Diet Club. I chose the one in Delhi based on the number of reviews and how good they are. Our guide was BRILLIANT and every dish we ate so delicious. Reality Tours & Travel have been running since 2014 with no sickness or illness from any of their participants and the owner vetted all the stands and tasted the route themselves. In Jaipur, I’d heard of The No Diet Club doing tours in London and have seen that they have lots of tours in Europe so they’re a reputable company which is why I went for them. On both foodie tours we left with full bellies and a greater appreciation for the variety of food in North India.
We found on our trip in India that everyone wanted you to review them (mentioned above in 4) and on a number of tours we were expected to rate and review before we were finished…awkward. On both of these food tours, our guides didn’t pressure reviews in the same way and I left them genuine reviews because of this as well as because they were lovely.
⚠️ Quick warning to AVOID Pani Puri as street food. These are like little balls of spiciness with a crispy shell that explode in your mouth. But they explode because of the water added to them. Don’t eat anything that isn’t steaming hot and better for your stomach to not eat street meat.
7. Stay hydrated
Avoid the water but make sure you drink plenty of bottled water! India can be hot, particularly over the summer months and it’s so important to make sure you stay hydrated. Keep stocking up on bottled water and carry them with you. Especially if you’re out for a long day of exploring with walking involved as well as lots of standing around in the sun with a guide. It’s so simple but can easily be forgotten when you’re trying to avoid the water. Dehydration though is a sure way to feel ill, get a headache and have a rough time on your holiday that’s easily avoidable.
8. Keep your mozzie spray handy
This tip is less in relation to eating and drinking but it is something that can stop you feeling nauseous and unwell. Make sure you’ve got your mozzie spray on you, particularly in the evenings and in more humid locations near water. Sadly India does have many mosquito borne viruses and so avoiding being bitten by them is important. Even if the mozzie you’re bitten by isn’t carrying anything, they can be very nasty and if you’re likely to swell up and find them itchy then keep the spray at hand. A bug bite that gets swollen, hot and itchy can also make you feel nauseous (I’m one of those people that gets the horrible reactions…) and can honestly make you feel miserable on holiday. The best thing to do is cover up as much as possible and then use lots of insect repellant on any areas closer to exposure.
Plus, please remember to check what vaccines you’re recommended to get in relation to the region you’re travelling to. Making sure you’re up to speed with any boosters or additional injections you might need for your trip will give you an additional peace of mind if you do get bitten.
9. Go vegetarian
A good tip I’ve heard a number of times is that many people go veggie when they visit India. Meat is one of the most common routes to end up with Delhi Belly because meat is considerably more likely to harbour bacteria and parasites (and also perhaps antibiotics and chemicals that would have stricter regulations in other parts of the world). Especially if it is not handled properly, cooked to the hot enough temperature or left to sit before being reheated. All of this is bad hygiene practice which is a big no in the world of food development and restaurant kitchens in country’s with tight regs and standards.
India is home to a very large population of vegetarians so there are plenty of delicious options to taste even without meat on the menu. If you’re going to try a veggie diet then this is a great place to be doing it!
10. But avoid the salad and any washed fruit or veg
Having said that, it’s a sensible idea to avoid the salad. You would hope that salad would be washed. But washed with what? You see the problem! It comes back to the water again. If you think your meal might come with it then just ask in advance for it to be served without and leave it on the side if you do get it. The same is true for fruit and veg that still has the skin on as that may have been washed with water as well. Personally, I did just stay clear of most fresh fruit and veg aside from the odd banana as you can obviously peel that for yourself!
11. Check how your beer or softie is served
Or water, or cocktail! There are a number of things to watch out for here. The first is the ‘no ice please’ watch out. Next you want to either open your drink yourself or you want to watch / listen to your waiter opening it for you. And finally, is the glass clean! Can you still see water left in it? You may want to drink from the glass / bottle / can with a straw for the best avoidance!
12. Make sure it’s steaming
I have mentioned this a couple of times in other sections but it’s one that’s so important to say again. Make sure it’s steaming! If your food doesn’t arrive steaming then you have every right to wonder about how long it may have sat out for or if it’s been cooked for long enough to kill any bacteria that could be lurking inside, both of which are ways for sickness to be a likelihood. This includes when you’re faced with a hotel buffet, when you take a lid of those pans, you want to see steam pouring out to know it’s being stored at a high temperature. From a food hygiene point of view, food should not be stored between 8°C and 63°C as this is the optimum growth region. Keep your eyes peeled!
I do hope that these tips have given you a good grounding and reminder of things to be mindful of when you’re preparing for your trip to India. I was honestly quite worried before going and was pleasantly surprised to find I had no tummy or bowel issues. In the end, I can think of only one thing that I wasn’t not a fan of whilst everything else I ate was unbelievably delicious and so full of fragrance and flavour. India has some of the best cuisine, dishes and snacks you can find around the world (IMHO) so stay safe, stick to your tips and get ready for a world of spice!
For more travel fun and tips in India take a look at my other India posts:
Cat x