Avoiding Traveller’s Diarrhoea: Tips from a Travel Health Expert

Photo by Wolfgang Hasselmann on Unsplash

Traveller’s diarrhoea is the most common illness affecting international travellers — and while it’s rarely serious, it can definitely ruin a trip. Caused by consuming contaminated food or water, it strikes up to 70% of travellers visiting regions with lower sanitation standards, such as parts of Asia, Africa, Latin America, and the Middle East.

The good news? With a few simple precautions, you can greatly reduce your risk. Here’s how to stay healthy on the go, straight from a travel health expert.

Watch What You Drink

Contaminated water is one of the leading causes of traveller’s diarrhoea. That includes not just what you drink, but how your food is prepared.

• Stick to sealed bottled water — always check the cap.

• Avoid tap water, even in ice cubes or brushing your teeth.

• Don’t drink beverages made with tap water (like fountain drinks or fresh juices).

• Use water purification tablets, filters, or UV purifiers if bottled water isn’t available.

Be Smart About Food Choices

Food safety can vary widely by region. Hot, freshly cooked food is generally safest, while raw or lukewarm items carry a higher risk.

• Eat foods that are cooked thoroughly and served hot.
• Avoid raw vegetables and salads, unless you wash and peel them yourself.
• Say no to unpasteurized dairy products and undercooked meats.
• Be cautious with street food—choose busy vendors where food is cooked to order.

Practice Good Hand Hygiene

Hand-to-mouth contact is an easy way for harmful bacteria to spread. Washing your hands regularly is a simple but effective defence.

• Wash hands with soap and clean water before eating.
• Carry alcohol-based hand sanitizer (at least 60% alcohol) when soap isn’t available.
• Avoid touching your mouth, nose, and eyes while traveling.

Consider Preventive Medications

For high-risk travellers or destinations, a travel health provider may recommend medications to prevent or manage diarrhoea.

• Pepto-Bismol (bismuth subsalicylate): May reduce the risk when taken daily.
• Antibiotics: A short supply (like azithromycin) for moderate to severe cases.
• Probiotics: Some studies suggest they may support gut health and reduce risk.

Know What to Do If You Get Sick

Despite your best efforts, traveller’s diarrhoea can still happen. Most cases are mild and resolve within a few days.

• Stay hydrated — oral rehydration salts can help replace lost fluids.
• Stick to bland foods (rice, bananas, toast).
• Use anti-diarrheal medications (like loperamide) for mild symptoms but avoid them if you have a fever or blood in your stool.
• See a doctor if symptoms persist more than 2–3 days or are severe.

Let’s Get You Protected

Our team is here to make sure you stay safe and healthy whilst travelling abroad.

👉 Book your travel vaccine consultation today