This content is based on personal experience and is not a medical advice. Food intolerances vary from person to person – always use your own judgement and consult a medical professional if needed.
When you travel off the beaten track, having food intolerances can make the trip a little trickier — but it doesn’t mean you can’t have an amazing experience. As a person with multiple intolerances I have first hand experience in that sense of worry and anxiety that comes with travelling off the beaten track and not knowing what to eat. Most travellers with allergies or intolerances stick to resorts and reputable hotels, and this is sensible and totally understandable. But if you are craving for more adventure, do not let this anxiety stop you. A bit of research beforehand, careful preparation, and a curious mindset can make all the difference. Knowing which dishes are safe, where to find trusted ingredients, and how to communicate your needs in the local language can turn potential stress into part of the adventure.
If you don’t have food intolerances, but you are still anxious about eating street food or off the beaten track especially in Asia or Africa, please have a look at our general travel food tips we learnt over the years.
Practical tips for travelling with food intolerances
I’m gluten free, dairy free, and intolerant to a few other things — and sometimes I even react to foods I normally tolerate back home. One of my biggest triggers is old or reused oil, which can be quite common in smaller eateries or off-the-beaten-track spots.
My biggest worry when this happens isn’t just the reaction itself — it’s finding a toilet in time. If you’ve ever experienced that kind of anxiety while traveling, especially in remote areas with limited or less hygienic facilities, you’ll know how stressful it can be.
But please don’t let that fear stop you from exploring. Preparation really is everything. Before we eat somewhere new, I often check where the nearest facilities are. I always carry tissues or wipes, and activated charcoal has honestly saved me more than once when a reaction started.
It’s not always easy, but over time I’ve learned that with the right preparation and mindset, even travellers with sensitive systems can enjoy the world — from local street food to remote destinations — with confidence.
Over the years, I’ve learned a few tricks that make eating safely easier and more enjoyable:
Do your research, but stay flexible
Look up local dishes, markets, and restaurants before you go. Do a careful research of what are the main ingredients of the dishes you want to try. Learn the ingredient you need to avoid in the local language and use language apps like Google Translate to communicate with the locals.
Pack essentials
Bring snacks, allergy-friendly substitutes, or specialty ingredients from home. They can save you on long travel days or when safe food is hard to find.
Observe and ask
Watch how dishes are prepared, ask questions about ingredients, and trust your instincts. Sometimes a small adjustment — like skipping a sauce or replacing an ingredient — is all it takes.
Embrace local markets
Fresh fruit, vegetables, spices, and simple staples are often both safe and delicious. Plus, exploring markets gives you a real taste of daily life in the country you’re visiting.
Cook when you can
If you’re staying in a hostel, guesthouse, or Airbnb with a kitchen, cooking a simple meal can be relaxing, cost-effective, and reassuring. It also gives you a chance to try local ingredients in a way that suits your diet. When we research where to stay, I always look for condos/apartment if it fits with our budget.
Use apps and online resources
Blogs, forums, and review sites can point you toward reliable restaurants, markets, and travel tips. Combine this with your own observations for the best results.
Bring you medication with you If you have a certain medication that you find useful, to ease stomach pain, or cramps or an antihistamine for a skin reaction, activated charcoal, probiotics, antiacids or any other digestive aid, make sure you pack it with you and have it handy.
Learn to compromise Depending on your intolerance, you might not be ready to eat street food or you might want to try it but feel really anxious about it. What I do is maybe trying a local dish in a more respectable restaurant where I can communicate clearly with the staff, or have a meal in a shopping centre or maybe near my accommodation, so if I need to go home quickly, I can. When I visit markets or food stalls, I know I can maybe eat only 50% of the food I see; but instead of feeling low about what I can’t eat, I try to enjoy what I can savour.
For those who want even more guidance, including failproof recipes, detailed travel hacks, and my personal mishaps and adventures around the world, I wrote a book called Out there and Intolerant. You can find it here
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