How to Avoid Food Poisoning While Traveling in India

How Not to Get Food Poisoning in India – A Traveler’s Survival Guide

India is one of the most unforgettable places I’ve ever traveled — rich in culture, vibrant colours, and flavours that hit every corner of your taste buds. But if you’ve heard the horror stories, you’ll know that food poisoning is one of the most common (and unpleasant) surprises for first-time visitors.

I traveled across Northern India in March 2025 for 3 weeks. I learned a lot about how to eat smart, stay healthy, and avoid those dreaded “Delhi belly” moments.

In this blog, I’ll share the practical tips I followed to avoid getting sick from food while still enjoying all the street food and local dishes India has to offer. Whether you’re heading to the markets of Jaipur, the ghats of Varanasi, or just want to survive your first curry-filled week — this guide is for you.

Let’s dive into how to eat well, stay safe, and enjoy everything India has to offer without ending up glued to a toilet.

Where to Eat

Stick to well-established restaurants and popular hotels. The busier the place, the more likely the food is freshly made and handled properly. Most hotels will also provide bottled water, which is essential.

Avoid raw fruit, vegetables, and salads—they’re often left out all day in the heat and washed in tap water. If you really want fruit, choose something you can peel yourself, like a banana, but personally, I skipped fruit altogether during my trip. To make sure I wasn’t missing key nutrients, I took a men’s multivitamin daily.

What to Drink

Never drink tap water—only bottled. I always made sure the seal on the bottle was intact before drinking. A great tip: carry bottles of Coke for a sugar hit and something refreshing in the heat. Plus, it’s usually safe because it’s sealed and fizzy.

Street Food

If you're keen to try street food (and who isn't?), go where the locals go. Busy stalls are constantly turning over food, which means it hasn’t been sitting around.

Make sure anything you eat is cooked thoroughly—deep-fried is often the safest bet. Chai is another safe option—it’s usually boiled and absolutely delicious. We tried some wild street food and didn’t get sick once.

Washing Your Hands

Before every meal, I washed my hands with antibacterial soap and followed up with hand sanitiser. After that, I wouldn’t touch my phone or anything else until I’d finished eating.

I also carried wet wipes everywhere—to clean my hands, face, and regularly wipe down my phone.

What You Can and Can’t Eat When Traveling India

Even if you follow all the advice, your stomach might still need a few days to adjust to the spices and new foods. You might feel a bit off for a day or two, but it's usually mild and manageable.

Quick Note

Before your trip, book a visit with your doctor. Make sure your vaccines are up to date and ask for:

Electrolyte sachets (in case you get sick)
Diarrhoea medication
Paracetamol
Any other meds your doctor recommends

From the supplement store, I picked up:

High-strength probiotic pills (start taking them a few days before your trip to build gut strength)
Men’s multivitamin
Hand sanitiser
Wet wipes
A strong mosquito repellent (look for one with around 80% DEET)

I believe the probiotics made a huge difference—everyone I knew who took them while travelling through India stayed completely healthy.

Things to Carry With You Daily:

Bottled water (buy it anywhere—it’s super cheap)
Wet wipes
Antibacterial soap
Hand sanitiser
Toilet paper (Many public toilets don’t have any—grab some from your hotel and stash it in your bag)