Travelers Diarrhea: What to Eat and How to Eat Right

Introduction

Travelers diarrhea, also known as TD, is a common problem for travelers who visit developing countries with poor sanitation. It is caused by ingesting food or water contaminated with bacteria, parasites, or viruses and can result in cramping, nausea, vomiting, and diarrhea. Fortunately, there are some simple steps you can take to minimize the risk of getting TD and to manage it if you do get it.

How to Eat for Travelers Diarrhea: A Comprehensive Guide

When it comes to eating for travelers diarrhea, there are certain foods that you should avoid and others that you should enjoy. Here’s a look at what to eat and what not to eat.

Foods to Avoid

The first step in managing your TD is to avoid foods that could be contaminated. You should avoid raw fruits and vegetables, undercooked meats and seafood, unpasteurized dairy products, tap water, ice cubes, and food from street vendors. You should also avoid any food that has been sitting out for a long time or that looks or smells questionable.

Foods to Enjoy

Once you’ve identified potential sources of contamination, you can focus on eating foods that will help you get better. Foods like cooked vegetables, cooked grains, canned or dried fruits, plain yogurt, boiled eggs, and cooked meats are all good choices. You should also consider drinking bottled water or drinks made with boiled water. If you’re unsure about the safety of a food, it’s best to avoid it.

Best Foods for Quick Relief

In addition to avoiding contaminated foods, there are certain foods that can help relieve the symptoms of travelers diarrhea. Bananas, rice, applesauce, toast, and broth-based soups are all easy to digest and can help soothe your stomach. You should also try to drink plenty of fluids to stay hydrated. Coconut water and electrolyte drinks are especially helpful, as they can replenish lost electrolytes.

Eating Right for Travelers Diarrhea: Tips and Recipes

Eating right for travelers diarrhea can help you recover more quickly and reduce your risk of complications. Here are some tips for eating well and some delicious recipes to try.

Hydration

Staying hydrated is essential when you have TD. Drink plenty of fluids throughout the day, including water, coconut water, and electrolyte drinks. Avoid caffeine and alcohol, as these can make dehydration worse. If you don’t have access to clean water, boil it before drinking.

Nutrition

It’s important to get enough nutrients while you’re dealing with TD. Choose nutrient-rich foods like lean proteins, whole grains, fruits, and vegetables. You may also want to consider taking a multivitamin to make sure you’re getting all the vitamins and minerals you need.

Meal Planning

Planning ahead can make it easier to stick to a healthy diet. Make a list of nutritious meals that you can easily prepare, and stock up on ingredients so you’re never without something to eat. Try to plan meals that include several different food groups, such as lean proteins, whole grains, fruits, and vegetables.

Recipes

There are plenty of delicious recipes you can make that are gentle on your stomach and provide the nutrients you need to recover. Try making a vegetable soup, quinoa salad, or oatmeal with fruit. These meals are easy to make and can provide the nutrients you need to recover quickly.

The Dos and Don’ts of Eating for Travelers Diarrhea

Eating well when you have TD can help you recover more quickly and reduce your risk of complications. Here’s a look at some dos and don’ts for eating for travelers diarrhea.

Dos

• Drink plenty of fluids
• Choose nutrient-rich foods
• Eat small, frequent meals
• Avoid raw fruits and vegetables
• Cook food thoroughly
• Avoid food from street vendors

Don’ts

• Don’t eat foods that look or smell questionable
• Don’t drink tap water or use ice cubes
• Don’t eat undercooked meats or seafood
• Don’t eat unpasteurized dairy products
• Don’t skip meals

Conclusion

Travelers diarrhea is a common problem for travelers visiting developing countries. Fortunately, there are some simple steps you can take to minimize your risk and to manage it if you do get it. By avoiding contaminated foods and eating the right foods, you can help speed up your recovery. Be sure to drink plenty of fluids, choose nutrient-rich foods, and cook food thoroughly. Following these guidelines can help you stay healthy and enjoy your travels.