Nothing derails a trip faster than a stomach bug. Traveler's diarrhea is common in many destinations, and while no rule is perfect, a few habits and a well-packed kit make a real difference.
Written by Vita Globe Editorial Team | Reviewed against CDC Yellow Book guidance and expert travel-medicine guidelines
How do you avoid traveler's diarrhea?
Choose food that is fully cooked and served hot, fruit you peel yourself, pasteurized dairy, and drinks from factory-sealed bottles or made with boiled water; skip ice unless it's made from safe water, and wash your hands before eating[2]. Even careful travelers can get sick, because restaurant hygiene is out of your control[1]. Expert guidelines say there isn't enough evidence to recommend probiotics for prevention[3].
Caveat: Food and water precautions lower risk but don't eliminate it; the CDC notes people who follow the rules can still get sick.
Sources: CDC Yellow Book: food and water · CDC Yellow Book: travelers' diarrhea · Riddle 2017 · Verified 2026-09-28
In this article
How common is traveler's diarrhea?
Very. The CDC reports attack rates of 30% to 70% over a two-week trip, depending on the destination and season[1]. Risk is higher in parts of South Asia and some countries in Latin America and the Caribbean, among others, and young adults tend to be affected more than older travelers[1].
Most cases are caused by bacteria, viruses or parasites picked up from contaminated food or water. That's why the prevention advice centers on what you eat, what you drink and your hands.
What should you eat (and skip) when you travel?
The CDC's food guidance for travelers comes down to heat, peeling and pasteurization[2]:
| Usually safer | Riskier |
|---|---|
| Food that's fully cooked and served hot | Raw or undercooked meat, fish, shellfish and eggs |
| Fruit you rinse in safe water and peel yourself | Salads, uncooked vegetables and unpeeled raw fruit |
| Pasteurized milk and dairy | Unpasteurized milk and dairy |
| Busy restaurants cooking to order | Street food and food left sitting without refrigeration |
The honest caveat: the old "boil it, cook it, peel it or forget it" rule isn't a guarantee. The CDC points out that people who follow it can still get sick, largely because of hygiene in restaurant kitchens you can't see[1]. The rules still help; they're just not a force field.
What is safe to drink?
Stick to commercially bottled water from factory-sealed containers, drinks made with water that has just been boiled (like tea and coffee), and sealed carbonated drinks, wiping the can or bottle first[2]. Avoid tap water where treatment is uncertain, fountain drinks and ice unless you know it's made from safe water[2].
Wash your hands with soap and water before eating and after using the bathroom. When soap isn't available, use a hand sanitizer with at least 60% alcohol, keeping in mind it's less effective than soap and water against some germs[2].
Do bismuth or probiotics help prevent it?
Bismuth subsalicylate (the active ingredient in some pink stomach remedies) reduces traveler's diarrhea by about 50%, according to the CDC[1]. It isn't for everyone: it can blacken the tongue and stool, and it isn't recommended for people taking aspirin or blood thinners, people with kidney problems, children under 12 or during pregnancy[1]. Talk to a clinician before using it for prevention.
Probiotics are a common question. A 2007 meta-analysis of 12 trials found a modest overall reduction in risk, with the clearest results for two specific probiotics: Saccharomyces boulardii and a combination of Lactobacillus acidophilus and Bifidobacterium bifidum[4]. But a later expert panel concluded there is insufficient evidence to recommend commercially available probiotics or prebiotics to prevent or treat traveler's diarrhea[3], and the CDC agrees the data are insufficient[1]. We go deeper in Should You Take Probiotics Before a Trip?
The honest summary
- Cooked-and-hot food, peelable fruit, sealed drinks and clean hands are the foundation.
- Bismuth has the best prevention data but isn't right for everyone.
- Probiotics aren't a proven way to prevent traveler's diarrhea; don't rely on them in place of food and water precautions.
What should you do if you get traveler's diarrhea?
Replace fluids first. For bigger losses, the CDC recommends oral rehydration solution made from packaged oral rehydration salts[1], which is why ORS packets are on its travel health kit list[5]. Keep drinking only sealed, boiled or treated beverages.
Get medical care if you have bloody diarrhea, a fever or severe symptoms. Anti-diarrheal medicines alone aren't recommended when there's blood or fever[1]. For what else to pack, see What to Pack for Your Gut, and for easing an upset stomach, Ginger for Nausea and Digestion.
Our option
Vita Globe Gut Health To-Go Duo
The To-Go Duo pairs two resealable travel pouches: Super Probiotic Gummies, a live-culture blend that includes Bacillus coagulans and Bifidobacterium lactis (suggested use: 2 gummies once daily), and sugar-free Prebiotic Fiber Gummies, with 2g of dietary fiber per 1-gummy serving from a blend that includes FOS from chicory root. Every product in the bundle is tested by an independent third-party lab. To be clear, the Duo isn't designed or proven to prevent traveler's diarrhea. It's simply an easy way to keep your everyday fiber and probiotic routine going while you're away, alongside the food and water precautions above.
Frequently asked questions
What is the number one way to prevent traveler's diarrhea?
There isn't a single fix. The CDC's core advice is to choose cooked-and-hot food, peel your own fruit, drink sealed or boiled beverages and wash your hands[2].
Can you drink the ice abroad?
Only if you know it's made from safe water. The CDC advises avoiding ice and fountain drinks where tap water may not be treated[2].
Should I take Pepto-Bismol to prevent traveler's diarrhea?
Bismuth subsalicylate reduces risk by about half, but it isn't suitable for children under 12, during pregnancy, or with aspirin or blood thinners[1]. Ask your doctor first.
Do probiotics prevent traveler's diarrhea?
The evidence isn't strong enough for expert guidelines to recommend them[3]. Some specific strains showed benefit in older trials[4], but results don't carry over to every product.
When should I see a doctor for traveler's diarrhea?
If you have blood in your stool, a fever, or severe or lasting symptoms[1].
Sources
- Connor BA, Leung DT. Travelers' diarrhea. In: CDC Yellow Book 2026: Health Information for International Travel. Centers for Disease Control and Prevention. cdc.gov
- Chard AN, Hill V. Food and water precautions for travelers. In: CDC Yellow Book 2026: Health Information for International Travel. Centers for Disease Control and Prevention. cdc.gov
- Riddle MS, Connor BA, Beeching NJ, et al. Guidelines for the prevention and treatment of travelers' diarrhea: a graded expert panel report. J Travel Med. 2017;24(suppl_1):S63-S80. doi:10.1093/jtm/tax026
- McFarland LV. Meta-analysis of probiotics for the prevention of traveler's diarrhea. Travel Med Infect Dis. 2007;5(2):97-105. doi:10.1016/j.tmaid.2005.10.003
- Backer HD, Smith DS. Travel health kits. In: CDC Yellow Book 2026: Health Information for International Travel. Centers for Disease Control and Prevention. cdc.gov
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
