Traveling to a new country is always an exciting adventure, but it can also bring unexpected challenges—especially when it comes to food and water.

Many travelers face issues like stomach discomfort or even foodborne illnesses after trying unfamiliar dishes or drinking local water.

So how can you prepare your body for the change in diet and avoid these unpleasant experiences?

Let's dive into how you can adjust your eating habits before you travel, so you can fully enjoy the local cuisine without fear of digestive trouble.

1. Understand the Local Food Culture

Before you arrive at your destination, it's helpful to get a sense of the local food culture. Every country or region has its own unique food practices, which can greatly differ from what you're used to. Whether it's the level of spice, the oils used in cooking, or the variety of meats, understanding what to expect can help you adjust your expectations and prepare your stomach.

1. Research Typical Dishes

Look up common dishes and ingredients that will be featured in the local cuisine. For instance, if you're visiting a country with a diet rich in dairy products, like many parts of Europe, your body might need time to adjust if you're lactose intolerant. Similarly, countries with heavily spiced dishes may cause stomach upset if you're not used to hot foods.

2. Learn About Food Allergies

If you have food allergies or sensitivities, it's important to research how they're handled in your destination country. For example, some cultures may use peanut oil or wheat flour in cooking, so learning about common allergens in the cuisine can help you plan ahead.

2. Gradually Introduce New Foods Before You Leave

If your destination's food includes ingredients or cooking styles you're not used to, it's a good idea to start introducing them into your diet before you travel. This helps prepare your digestive system for the changes, making it less likely that you'll experience discomfort once you're abroad.

1. Test Out New Spices and Ingredients

If you know you'll be eating more spicy food, start by gradually increasing the amount of spice in your meals at home. Similarly, if you're traveling to a region known for its rich use of coconut milk, sesame seeds, or certain beans, try adding them to your meals in small amounts to see how your body reacts.

2. Switch to Local Staples

For example, if you're visiting an area with a rice-heavy diet, such as many countries in Southeast Asia, consider eating rice more frequently at home. Likewise, if you're heading to a place where bread is a staple, try incorporating more bread into your diet so your body can adjust to the change in carbohydrates.

3. Adjusting to Local Water

One of the most common travel health issues is waterborne illnesses. In many countries, especially those in developing regions, tap water may not be safe to drink due to the different bacteria and parasites it may contain. Even if you're visiting a country with high sanitation standards, your stomach might still struggle to adjust to the local water.

1. Consider Bottled Water

In regions where the tap water isn't safe, always opt for bottled water. It's also a good idea to brush your teeth with bottled or purified water to avoid accidentally ingesting the local tap water. Even though you may find bottled water available in tourist areas, ensure it's sealed properly to prevent any contamination.

2. Build Up Your Immunity

If you're traveling to a country with a different water system, consider taking probiotic supplements for a few weeks leading up to your trip. These supplements help to strengthen the beneficial bacteria in your gut, which may make it easier for your digestive system to adapt to the new local bacteria found in the water and food.

4. Manage Digestive Discomfort with Probiotics and Enzymes

While preparing your body for the changes in diet and water, it's also smart to boost your digestive health with probiotics and enzymes. These supplements can help your body process unfamiliar foods and prevent common issues like bloating, diarrhea, or nausea.

1. Probiotics

Probiotics are "good" bacteria that support your gut health. Start taking probiotics a few weeks before your trip to enhance your gut's ability to handle new types of bacteria. You can also eat foods rich in probiotics, such as yogurt, kefir, or kimchi, to help strengthen your digestive system.

2. Digestive Enzymes

Digestive enzymes can also be useful when traveling, especially when eating unfamiliar or rich foods. These supplements can aid in breaking down fats, proteins, and carbohydrates, making it easier for your body to process meals that might otherwise upset your stomach.

5. Foods to Avoid When Traveling

When traveling, there are certain foods you should be cautious of, especially in regions with less reliable sanitation systems.

1. Raw or Undercooked Foods

Avoid raw fish, undercooked meat, or unpasteurized dairy products. While delicious, these can carry a higher risk of foodborne illnesses, especially in countries where the local food safety regulations may be different from what you're accustomed to.

2. Salads and Fruits

Unless you're certain that salads or fruits have been washed with clean water, it's best to skip them. Even fresh-looking produce can carry bacteria or parasites that may upset your stomach.

Conclusion: Prepare for a Safe and Enjoyable Food Experience

Adapting to the local food and water before traveling requires some thought and preparation, but it's worth the effort for a smooth and enjoyable experience. By researching the local cuisine, gradually introducing new foods into your diet, and taking precautions with water and hygiene, you can greatly reduce the risk of digestive issues.

Remember, enjoying a new culture's food is one of the most enriching parts of travel—so a little preparation can go a long way in ensuring your trip is as enjoyable as possible.