My trip to India came together rather spontaneously, and despite having traveled extensively before, I couldn’t escape the warnings: “India is… intense.” “You’re bound to get sick at some point, and it’s not pleasant.” “Prepare yourself for chaos.” While these warnings sounded dramatic, I didn’t want to underestimate the challenges. After experiencing a bit of culture shock in the Philippines and rural Mexico, I felt it was important to prepare myself mentally, spiritually, and physically.
I’ve had my fair share of encounters with parasites—like the time I drank what was touted as ‘crystal-clear, pure volcano water’ (a.k.a. lake water) in New Zealand, or trusted a clay pot “water filter” at a hostel in Chiapas, Mexico. While a clay water filter might suffice in a place like Toronto, where it can remove small amounts of medications and chlorine, it’s not adequate in areas with notoriously poor water quality. Many people with chronic digestive issues can trace their problems back to a single vacation where they picked up a parasite.
So, in addition to my India trip preperations; immersing myself in books, meditation, learning to enjoy the symphony of honking cars, placing myself in densely populated places – I also delved into research on avoiding Delhi Belly and traveler’s diarrhea at all costs. I’ve been living in India for a while now and, knock on wood, haven’t fallen ill yet.
Here are the practices and products that have helped me and I trust they’ll help you too. The section on supplementation is just as crucial as the initial recommendations. Investing in these supplements can make a significant difference in your journey.
While each point is beneficial individually, if you’re not willing to take any chances, follow each step diligently. Remember, indulging in that tempting but questionable street food might provide a moment of pleasure but could lead to regret later.
Top Tips for Avoiding Delhi Belly and Traveler’s Diarrhea:
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Water Precautions: Wash your face and brush your teeth with filtered water. Be vigilant about not swallowing water while showering. After some time, I transitioned to washing my face with tap water carefully, but I still brush my teeth only with filtered water. We often think of contaminated water as a risk only when drinking or eating, but bathing exposes us to it directly twice a day.
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Hand Hygiene: Always wash your hands before eating. Consider carrying an alcohol-based sanitizer, or use a lime wedge to disinfect your hands if nothing else is available, followed by a splash of bottled water.
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Street Food Caution: Avoid street food, especially animal products like meat and dairy. These foods are often left exposed to the elements for hours, possibly surrounded by dust, and handled with unwashed hands. After frequenting street taco vendors in Mexico and feeling unwell afterward, I learned to avoid such risks. Gut bugs thrive in unsanitary conditions and hot weather. If you are going to risk consuming these foods, you may actually want to have a glass of alcohol at the same time to ‘kill’ any harmful bacteria you might consume.
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Selective Fruits and Vegetables: Avoid consuming fruits and vegetables that can’t be peeled. Opt for locally available fresh produce with peelable skin, which acts as a protective layer against contamination. For items without peelable skin, wash them thoroughly with boiled or bottled water.
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Caution with Raw Foods: Steer clear of most salads and raw foods. These items pose a high risk of contamination since they’re not cooked and require extensive washing often with tap water. Opt for piping hot dishes, freshly cooked to ensure any potential contaminants are eliminated by heat.
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Safe Hydration: Drink only bottled water. When dining out, always request a sealed bottle of water. On hot days, consider ordering a fruit juice or fresh salty lemonade to improve hydration.
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Probiotic Intake: Consume probiotic foods containing beneficial gut bacteria that can combat potential bacterial invaders. Examples include yogurt, kefir, sauerkraut, and apple cider vinegar. I personally travel with a bottle of apple cider vinegar and take about 1 ounce daily mixed with juice.
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Fiber Consumption: Ensure an adequate daily intake of fiber to promote regularity and nourish the good bacteria in your gut. My favourites which are more gentle on the gut, include carrots, apples, papaya, oranges, root vegetables, pineapple etc.
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Embrace Spicy Foods: If your tolerance allows, incorporate spicy foods into your diet regularly. Spices naturally possess antibacterial and anti parasitic properties.
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Alcohol as a Precaution: If you find yourself indulging in questionable yet delicious food, consider consuming alcohol simultaneously. Alcohol may help kill potentially harmful bacteria. However, best to prioritize dining at reputable restaurants with high customer traffic and ratings, where the food is likely to be freshly cooked in sanitary conditions.
Supplementation:
1. Probiotic Support: Carry a shelf-stable probiotic and take one capsule daily. Opt for brands specifically designed for travellers, containing strains like saccharomyces boulardii, proven effective in preventing traveler’s sickness. Take it with your largest meal each day.
2. Vitamin C Supplementation: Pack a high-quality, high-dose vitamin C supplement. Vitamin C boasts various properties, including antibacterial, antifungal, antiparasitic, and antidepressant effects. I personally consume 1-3 (500mg each) capsules daily with food. Since it’s water-soluble, it’s excreted from the body every few hours, making overdosing unlikely. If diarrhea occurs, reduce the dosage to 1 capsule per day.
In addition to preventive measures, it’s wise to have essential remedies on hand for emergencies, such as activated charcoal and ORS (oral rehydration solution). For more information, refer to my post on Urgent Solutions for Delhi Belly.
I’m grateful for choosing caution during my trip, sparing myself from the pain and discomfort of an infection. I hope these recommendations prove as beneficial for you as they have for me!
Feel free to share your thoughts and feedback in the comments section, along with any additional questions you may have.