When traveling internationally, plenty of people try to make healthier food choices.
Think fresh fruit, salads, smoothies, lightly cooked seafood — what you think sounds like the “safe” option compared with fried or processed foods we see a lot of at home. Ironically, those choices can sometimes carry the greatest risk.
According to the Centers for Disease Control and Prevention (CDC), food and water contamination remain one of the most common causes of illness among travelers. And in many cases, it is not the obviously risky foods that cause problems — it is the healthy ones tourists aren’t even thinking about.
Here’s where health experts say travelers should be especially cautious.
Raw Produce in Mexico and Tropical Destinations
Fresh fruits and vegetables are often a travel staple in places like Mexico, the Caribbean and parts of Central and South America. But uncooked produce can become contaminated through local water used during washing or irrigation.
The CDC notes that raw vegetables, leafy salads and pre-cut fruit are common sources of traveler’s diarrhea because bacteria and parasites are not killed by cooking temperatures. That does not mean avoiding your greens entirely.
Rather, experts recommend sticking to fruits you can peel yourself — such as bananas, oranges or mangos (they have a natural shell) — and avoiding raw garnishes or salads from vendors where water sanitation is uncertain.
Smoothies and Ice in Southeast Asia
In countries such as Thailand, Vietnam and Indonesia, fruit smoothies are everywhere — especially in tourist-heavy areas. While the fruit itself may be safe, trouble may lie in the ice.
According to the World Health Organization (WHO), contaminated water remains a major source of gastrointestinal illness worldwide. Ice made from untreated tap water can expose travelers to bacteria, viruses or parasites even when the drink appears fresh and healthy. The same caution applies to juices diluted with local water.
Raw Seafood in Coastal Europe
Mediterranean destinations often market fresh oysters, ceviche and raw seafood as luxury experiences. While many restaurants maintain strong safety standards, raw shellfish can still pose risks even in highly developed countries.
The U.S. Food and Drug Administration (FDA) warns that raw oysters and undercooked shellfish may contain harmful bacteria such as Vibrio, particularly during warmer months.
Travelers with weakened immune systems, liver conditions or certain chronic illnesses face elevated risks. In countries like Spain, Italy or Greece, experts recommend choosing cooked seafood dishes when possible, especially during heat waves or peak summer travel periods.
Unpasteurized Dairy in Europe
Artisanal cheeses and farm-fresh dairy products are part of the appeal in destinations like France, Switzerland and rural Italy. However, the CDC cautions that unpasteurized milk products can carry bacteria including listeria, salmonella and E. coli.
Soft cheeses made from raw milk may pose higher risks for pregnant travelers, older adults and individuals with weakened immune systems. While food safety standards in Europe are generally high, “natural” does not always mean low-risk.
Buffets and Street Food Anywhere
Contrary to popular belief, food safety risks are not limited to developing countries. Improper food temperature control can happen anywhere — including resorts, cruise ships and tourist districts in Canada or Western Europe.
According to the FDA, foods left sitting in the “danger zone” between 40 F and 140 F allow bacteria to multiply rapidly. Buffet items, outdoor markets and unrefrigerated sauces can become problematic quickly in warm climates.
Travel experts often say the safest hot food is food served while it’s fresh and steaming.
The Goal Isn’t Fear — It’s Awareness
Most international travel meals are perfectly safe, and exploring local cuisine is one of the best parts of traveling. The goal is not to avoid cultural food experiences but to understand where hidden risks exist.
Doctors specializing in travel medicine often recommend a simple rule: “Boil it, cook it, peel it or leave it.”
Paying attention to water quality, food handling and preparation methods can dramatically reduce the chances of spending a dream vacation recovering in a hotel room.
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