The fear of Delhi belly, also known as traveller’s diarrhea, has prevented many travellers from enjoying one of the best things about India – the food. But there are practical and easy ways to avoid Delhi belly.
During my first trip to India in 2016 I didn’t eat or drink anything outside of a restaurant. I’d read and heard the food wasn’t safe. But after many trips to India and living in Delhi since 2020, I learned how to avoid Delhi belly and enjoy the vibrant food scene. This is how!
Short on time? These are my top tips to avoid Delhi belly:
Only drink bottled water
Wash hands before eating
Eat from places that are busy with locals
Stick to a vegetarian diet and don’t eat street food in summer and monsoon season
How to Avoid Delhi Belly in India
Some of these I learned the hard way – I’ve had my bouts with Delhi belly too. But for all the many, many times I’ve eaten on the streets or in super casual and local eateries, I have rarely gotten sick. This is how to drastically mitigate your chances of getting Delhi belly:
1. Start taking probiotics before your trip
Probiotics promote good gut health, help relieve diarrhea, and can boost your immune system. Consider taking a probiotic supplement or adding more probiotics to your diet on a regular basis, before you even leave for India. Foods that are high in probiotics are yogurt, kefir, sauerkraut, tempeh, miso, kimchi and kombucha.
If you have an underlying medical condition, make sure you consult your doctor before taking a probiotic supplement.
2. Wash your hands before eating
A lot of food in India is eaten with hands, so make sure yours are super clean before chowing down. Almost all restaurants have a sink for hand washing, no matter how causal. Indian homes often have a sink near the dining room for this purpose. Carry a pack of sanitizer wipes with you for the times when water and soap are not available.
👉 Prefer to test the waters with a food tour? Take this highly rated street food tour in Old Delhi!
3. Drink bottled or filtered water
Tap water in India is not safe to drink. Always drink bottled water (make sure the bottle is properly sealed), or filtered water. Many homes, restaurants and luxury 5 star hotels have a water purification system, and this water is safe to drink. Avoid ice entirely.
In hotels and restaurants, always ask if the water is ‘filtered’ or ‘RO’ before drinking. If there is any question, just order bottled water. I always request bottled water when eating out, unless it’s a more upscale place.
4. Be careful about what you eat in summer and monsoon seasons
When eating out, stick to a mostly vegetarian diet in summer and monsoon. Food spoils very quickly in the extreme heat and humidity.
As much as I love street food, I don’t eat it in these seasons, and I also avoid all chicken and fish in restaurants. The restaurant may be reputable, but who knows if the delivery truck broke down on the way to the restaurant, or if the chicken was sitting out in the sun somewhere.
5. Choose street food stands that are busy
Some of India’s most delicious food is on the streets. Look for stands that are busy with locals. Indians are foodies and great home cooks – they won’t eat from a food stand unless it’s good. A busy stand also means fresher ingredients.
Some of the best street food I have ever found has been because I just ate where there was a line up.
6. Take it easy on the spices initially
Indian food is rich in spices and can be pretty hot. You might be used to spicy food in your home country, but these are different ingredients, cooked in different ways. Give your system time to adjust and take it easy for the first few of days.
7. Limit the amount of sauce and raw vegetable garnish on street foods
The street food might be cooked, but it is often garnished with tamarind, mint and yogurt sauces, plus raw radish or onion. These may have been prepared with unfiltered water. So take it easy on the sauces and raw garnish.
8. Don’t eat street meat
I almost never eat meat on the street. Street stalls don’t have proper refrigeration, and meat can spoil quickly. The only exception I make is for the busy kebab stands in Meena Bazaar, Old Delhi, like Qureshi Kabab Corner. They have a high turnover (especially at night), and the kabobs are well cooked over an open flame.
9. Drink lots of water or fresh coconut water
Keeping well hydrated can help wash toxins out of your body. Coconut water is full of electrolytes and a great way to rehydrate. To avoid any contamination, I skip the straw and just tip the juice into my mouth without touching the coconut. Indians do this with bottled water all the time.
What You Should Do If You Experience Delhi Belly
The best way to combat a gastro-intestinal upset is to eat bland food (plain yogurt, toast, rice, bananas) and rehydrate with water or rehydration salts.
If symptoms persist more than 3 days without improving, you should see a doctor. India has excellent medical care in the major cities.
If you have to travel, consider taking an Imodium to help ease diarrhea, or something like Gravol to relieve nausea. For mild upset, you can take pudina capsules. These are natural mint gel caps that can ease mild stomach upsets. They are available in most corner shops and very inexpensive.
The Wrap-up on How to Avoid Delhi Belly
By following these tips, you can greatly reduce the risk of Delhi belly while traveling in India. So enjoy the amazing cuisine and have a memorable journey without any digestive issues!
Looking for More? You May Also Like…
- Delhi’s Famous Street Food: A Guide for Beginners
- 21 Practical Things to Know Before Going to Delhi 2024
- 23 Most Famous Restaurants in Delhi Not to Miss 2024
Don’t forget travel insurance! It’s always a good idea to carry travel insurance just in case something goes wrong. I really like and use SafetyWing
