Travelers' Diarrhea in India: What to Eat, Avoid, and Do When It Happens

When you're exploring India's vibrant street food scene, travelers' diarrhea, a common digestive upset caused by unfamiliar bacteria in food or water. Also known as Montezuma's revenge, it’s not a sign you did something wrong—it’s a sign your body is adjusting to new microbes. Millions of visitors enjoy Indian food without issue, but a few simple choices can make the difference between a great trip and a sick one.

Most cases come from street food, freshly prepared meals served in open-air stalls where hygiene varies. It’s not the spices or the heat—it’s often the water used to wash produce, the ice in drinks, or undercooked meats. Even clean-looking vendors can be risky if they reuse water or handle food with bare hands. Paneer, a fresh cheese common in curries and snacks, is especially tricky. Homemade paneer spoils fast, and if it’s been sitting out for hours, it’s a silent risk. Same goes for chutneys and pickles made with tap water instead of boiled or bottled. You don’t need to avoid Indian food—you just need to know where to look. Stick to busy stalls where food is cooked fresh in front of you, and always go for hot, piping hot meals. Cold dishes, raw salads, and anything with unboiled water are red flags.

Indian breakfasts, like idli, poha, and upma, are often safer than dinner options because they’re steamed or cooked in oil at high heat, killing most bacteria. Fermented foods like dosa batter naturally resist harmful microbes, making them a smart choice. And while you might think spicy food causes the problem, it’s usually the opposite—chilies and garlic have antimicrobial properties. The real danger? Ice in cocktails, tap water for brushing teeth, and fruit peeled by someone else. Carry bottled water, use it for everything, and avoid anything that looks like it’s been sitting in a warm place too long. If you do get sick, drink oral rehydration salts, skip dairy, and eat bland rice or toast. Most cases pass in 2–3 days, but knowing what to avoid keeps you from getting there in the first place.

The posts below give you real, practical advice—what to eat, what to skip, and how to enjoy India’s food without the aftermath. From the safest street snacks to why 7-day-old paneer is a bad idea, you’ll find exactly what you need to eat well and stay well.