So, you’re traveling the world, embracing new cultures, and then BAM – traveler’s diarrhea hits. It’s the unwelcome souvenir nobody wants. But don’t let it derail your adventure! Knowing what to eat can make all the difference in getting you back on track.
## The BRAT Diet: Your New Best Friend
Let’s talk about the BRAT diet – a tried and true method for calming an upset stomach. BRAT stands for Bananas, Rice, Applesauce, and Toast. These foods are bland, so they won’t irritate your digestive system, and they’re binding, meaning they can help firm up your stool.
Think of it this way, you wouldn’t run a marathon after twisting your ankle, right? Same goes for your stomach. Give it time to recover with gentle, easily digestible foods.
BRAT Diet Food Examples
## Beyond BRAT: Expanding Your Options
Once you’ve mastered the BRAT basics, you can gradually introduce other stomach-friendly foods.
* **Cooked Vegetables:** Steamed carrots, green beans, and potatoes are good choices.
* **Clear Broth:** Chicken or vegetable broth can provide hydration and electrolytes.
* **Lean Protein:** Grilled chicken or fish are easier to digest than red meat.
## Foods to Avoid Like the Plague (or Traveler’s Diarrhea)
Remember, while your stomach is on strike, certain foods are best avoided:
* **Spicy Foods:** These can irritate your digestive system.
* **Dairy Products:** Lactose can be difficult to digest, especially when you’re unwell.
* **Caffeine and Alcohol:** These can dehydrate you, making diarrhea worse.
Foods That Worsen Diarrhea
## Hydration is Key: Replenishing Lost Fluids
Traveler’s diarrhea can lead to dehydration, so staying hydrated is crucial.
* **Water:** Plain water is your best bet.
* **Oral Rehydration Solutions (ORS):** These contain electrolytes that are lost through diarrhea.
* **Herbal Teas:** Chamomile and ginger tea can soothe your stomach.
## When to Seek Medical Attention
While traveler’s diarrhea is common and usually resolves on its own, there are times when you should see a doctor:
* **Blood or Mucus in Your Stool**
* **Severe Abdominal Pain**
* **High Fever**
* **Symptoms Lasting More Than a Few Days**
## Prevention is the Best Medicine
Of course, the best way to deal with traveler’s diarrhea is to avoid it in the first place.
* **Wash Your Hands Frequently:** Especially before eating.
* **Drink Bottled Water:** Avoid ice in drinks as well.
* **Eat at Reputable Establishments:** Choose restaurants that prioritize hygiene.
* **Be Mindful of Street Food:** While tempting, it can be a common culprit.
Handwashing While Traveling
Remember, a little caution and some smart food choices can go a long way in keeping your travels on track. Happy and healthy travels!