We all dream of indulging in exotic cuisines when traveling abroad. The colors, the spices, the tempting street food… But behind some of those delicious bites lurk foodborne bacteria, parasites, or viruses that can turn your vacation into a nightmare.

Whether you’re a seasoned globetrotter or planning your first international trip, knowing which foods to avoid can spare you days of stomach-churning regret. Let’s break down the most notorious culprits behind food poisoning when traveling—and what you should choose instead.

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Why Food Poisoning Strikes More When Traveling

Food safety standards vary drastically across countries. What’s safe to eat in New York might not be so trustworthy in Nairobi. Combine that with unfamiliar bacteria strains and a jet-lagged immune system, and you’ve got a recipe for disaster.

Contaminated food and water are leading causes of traveler’s diarrhea, which affects up to 70% of international travelers, according to the Centers for Disease Control and Prevention (CDC). Most cases are caused by E. coli, Salmonella, or Norovirus.

The best defense? Awareness.

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#1. Raw Leafy Greens and Fresh Salads

Why they’re risky: Leafy greens like lettuce, spinach, and arugula are rinsed with water that might be contaminated with bacteria or parasites. In many developing countries, this water isn’t treated or filtered.

Common illnesses linked: E. coli, Cyclospora, and Norovirus.

Smart swap: Stick to cooked vegetables or fruits with a peel, like bananas or oranges.

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#2. Raw or Undercooked Seafood

Why they’re risky: Sushi in Tokyo? Safe. Street-side ceviche in rural Peru? Not so much. Shellfish, in particular, are filter feeders and can absorb harmful pathogens from polluted waters.

Common illnesses linked: Hepatitis A, Vibrio, Norovirus.

Smart swap: Opt for well-cooked seafood served hot and fresh.

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#3. Ice Cubes and Unfiltered Water

Why they’re risky: Waterborne pathogens thrive in untreated tap water and ice made from it. Even a few sips or a cube in your cocktail can expose you to nasty surprises.

Common illnesses linked: Giardia, Cryptosporidium, E. coli.

Smart swap: Only drink bottled, sealed water. Skip the ice unless you’re sure it’s made from filtered water.

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#4. Street Food That’s Not Cooked in Front of You

Why they’re risky: Not all street food is unsafe, but pre-cooked items sitting out in the sun? That’s bacteria heaven. Without temperature control, pathogens multiply fast.

Common illnesses linked: Salmonella, Shigella, Campylobacter.

Smart swap: Choose stalls where the food is cooked to order—piping hot and right in front of you.

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#5. Unpasteurized Dairy Products

Why they’re risky: Milk, cheese, and yogurt that aren’t pasteurized may carry bacteria that cause serious illness. In some countries, traditional dairy products are made with raw milk.

Common illnesses linked: Listeria, Brucellosis, Salmonella.

Smart swap: Stick to sealed, labeled dairy from reputable stores. Skip street-sold milkshakes or ice cream.

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#6. Buffet Items and Hotel Breakfast Bars

Why they’re risky: Buffets often suffer from poor food handling practices. Items left out for hours are a prime target for contamination.

Common illnesses linked: Staphylococcus aureus, Norovirus.

Smart swap: Go for freshly prepared, hot food. Avoid dishes that look like they’ve been sitting too long.

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#7. Cold Cuts and Processed Meats

Why they’re risky: Sliced meats like ham, salami, and turkey breast can harbor bacteria if stored or handled improperly, especially in warm climates.

Common illnesses linked: Listeria, E. coli.

Smart swap: Choose freshly grilled or roasted meats over deli-style slices.

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#8. Raw or Soft-Boiled Eggs

Why they’re risky: Eggs are a notorious carrier of Salmonella, especially when undercooked. Mayonnaise or sauces made with raw eggs also pose a risk.

Common illnesses linked: Salmonella enteritidis.

Smart swap: Eat only eggs that are fully cooked—no runny yolks or creamy sauces unless pasteurized.

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#9. Freshly Squeezed Juices and Smoothies

Why they’re risky: Fruit juice stands often use unwashed fruit and contaminated water. Blenders and utensils may not be sanitized properly between uses.

Common illnesses linked: E. coli, Hepatitis A.

Smart swap: Stick to bottled juices from trusted brands, or make your own using peeled fruits and bottled water.

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#10. Fermented or Pickled Foods from Street Vendors

Why they’re risky: While fermentation and pickling are preservation techniques, they’re not foolproof. Homemade versions, especially those sold in open-air markets, might not follow hygienic processes.

Common illnesses linked: Clostridium botulinum, Listeria.

Smart swap: Stick to fermented products from sealed containers and reputable sources.

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#11. Exotic or Unfamiliar Meats

Why they’re risky: In some regions, bushmeat, wild game, or unfamiliar animal parts (like intestines or blood) are popular. These meats may carry zoonotic diseases or be poorly cooked.

Common illnesses linked: Trichinosis, Toxoplasmosis, and even Ebola in extreme cases.

Smart swap: Stick with conventional, well-cooked meats from reliable restaurants or hotels.

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The Bottom Line

Travel should expand your horizons, not your intestines. While trying new foods is part of the adventure, safety should always come first.

Key Takeaways:

• Avoid raw produce, undercooked meat, unfiltered water, and anything that’s been sitting out.

• Choose hot, freshly cooked meals from trusted vendors.

• Stick to bottled water and peelable fruits.

• Be wary of dairy, eggs, and street drinks unless you know how they’re made.

Being a little cautious with what goes on your plate can help you enjoy every moment abroad—with zero regrets (or bathroom emergencies).

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FAQs About High-Risk Foods When Traveling

What’s the safest thing to eat when abroad?
Fully cooked foods served hot, such as grilled meats, steamed vegetables, and rice dishes, are generally safe.

Are local fruits okay to eat?
Yes, if they have a peel (like bananas, oranges, or avocados) and are washed in clean water or peeled by you.

Can I drink tea or coffee abroad?
If it’s made with boiled water and served hot, it’s usually safe. Watch out for added milk or ice.

Is bottled water always safe?
Typically, yes. Always check that the seal is intact before opening. In some places, counterfeit bottles exist, so buy from reputable stores.

What symptoms should I look out for if I get food poisoning?
Nausea, vomiting, stomach cramps, diarrhea, fever, and weakness. If symptoms persist beyond 48 hours or worsen, seek medical help.

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Wherever your passport takes you, let your taste buds explore with a bit of caution. Bon appétit—and safe travels!