Adjusting to New Foods While Abroad

Traveling abroad is exciting, but your stomach might not always agree at first. From bold spices to completely new cooking oils, your digestive system sometimes needs a little time to catch up with your taste buds. Whether you’re a student heading overseas for study, an internship, or just exploring a new culture, knowing how to ease into local cuisine can make all the difference.

Why Your Body Reacts to New Foods

Even the healthiest traveler can feel off during their first few days abroad. Common reasons include:

• Different spices and seasonings that your system isn’t used to.
  
  

• New cooking methods or oils that may feel heavier on digestion.
  
  

• Fresh ingredients and local water sources that your body hasn’t encountered before.
  
  

• Climate differences, like higher heat and humidity, which can contribute to dehydration and stomach upset.
  
  

Smart Eating Strategies for Your First Days Abroad

I. Start with peelable fruits 

Like bananas and oranges, which reduce the chance of food-borne bacteria.

II. Introduce local dishes gradually

Starting with simple rice, soups, or lightly grilled foods before moving to heavily spiced or fried meals.

III. Drink bottled or boiled water

Especially in regions where tap water isn’t safe for visitors.

IV. Avoid raw salads at first 

Unless you’re certain they’ve been washed in safe water.

Pack a few comfort snacks like crackers or granola bars to get you through your first tours, clinical shifts, or classes.

The BRAT Diet: A Simple Reset

If you do experience stomach issues while traveling, health professionals often recommend a short-term BRAT diet:

• B – Bananas (easy to digest and replace lost potassium)
  
  

• R – Rice (plain, filling, and gentle on digestion)
  
  

• A – Applesauce (or stewed fruit where available)
  
  

• T – Toast or plain crackers (light carbs to settle your stomach)
  
  

This method helps calm your digestive system before you reintroduce local foods again.

Embracing the Local Food Culture

The goal isn’t to avoid local cuisine. It’s to ease it so you can enjoy it fully. Every culture has food traditions that tell a story, from Tanzanian chapati and beans to coastal Kenyan fish curries or Filipino island dishes. Once your stomach adjusts, trying these meals is often a highlight of travel.

How Go-Elective Supports Student Travelers

If you’re joining a Go-Elective healthcare internship in Kenya or Tanzania, food adjustment is made easier. Our student houses include in-house chefs who prepare a mix of familiar Western-style meals and authentic local dishes. This way, you can ease into new flavors at your own pace. Our local teams are also there to guide you on safe eating practices, hydration, and even recommend the best street food to try once you’re ready.

By your second week, most students find themselves comfortably exploring local markets, sampling street snacks, and even joining host families in cooking lessons.

Final Word

Adjusting to new foods is part of the adventure of traveling abroad. Start gently with peelable fruits, rice, and simple dishes, stay hydrated, and gradually expand your food choices. Whether you’re traveling for leisure, study, or a global health internship with Go-Elective, pacing yourself ensures that you stay healthy enough to enjoy the experience to its fullest.

FAQs

#1. Should I bring probiotics when traveling abroad?

Yes, many travelers find probiotics helpful in preparing their stomach for new foods. They can support gut health and reduce the risk of digestive upset. Always consult your doctor before starting any supplement.

#2. What foods should I eat first when I arrive?

Start with simple, peelable, or easily digestible foods like bananas, rice, and toast. Gradually add local dishes once you feel comfortable.

#3. Is street food safe to eat abroad?

Street food can be safe if it’s freshly cooked and served hot. Avoid raw or undercooked items in your first days and choose vendors with high turnover, as this means the food is less likely to sit out.

#4. Should I avoid local water?

In many destinations, it’s safest to drink bottled or boiled water. Avoid ice made from tap water unless you’re certain it’s safe.

#5. How does Go Elective support students with food adjustments?

Go Elective houses have in-house chefs who provide both familiar and local meals, helping students ease into new foods gradually. Our teams also share local food safety tips so you can explore confidently.

Article Details

Categories

Recent Articles , Pre-health, Medical Electives, Travel Tips, Dental Internships, Nursing Internships, PA Internships, Residency,

Author: Go-Elective Abroad

Date Published: Sep 21, 2025