The short answer
Dal bhat, momos, thukpa and fresh fruit are staples, and most visitors eat well. Eat at busy places where food is cooked fresh, avoid raw salads in doubtful kitchens, and always drink bottled, boiled or filtered water.
Stomach upsets are the most common travel health issue, but they are mostly avoidable with a few habits. Wash your hands before meals, start gently with spicy food, and carry oral rehydration salts in case of trouble.
Key facts
- Staple
- Dal bhat
- Water
- Bottled or filtered
- Veg
- Easy to find
- Risk
- Stomach upsets
How it works
- Choose busy placesHigh turnover means fresh food. Look for places where locals are eating.
- Drink safe waterUse bottled, boiled or purified water, and check that bottle seals are intact.
- Wash handsWash with soap or use sanitiser before eating, especially after travelling.
- Go easy at firstBuild up to spicy and rich dishes over the first few days.
- Carry basic medicinesPack oral rehydration salts and any medicine your doctor advises for stomach upsets.
What you will actually eat
Dal bhat, a plate of rice with lentil soup, vegetable curry and pickle, is the everyday meal and is often served with free refills. Momos, or dumplings, are the most popular snack, and thukpa is a warming noodle soup that is welcome on cool evenings. In the Kathmandu Valley, Newari food adds buffalo, beaten rice and spiced dishes for the adventurous.
Vegetarian food is easy to find, and many guides recommend vegetarian meals at high altitude, because fresh meat is harder to keep safe in remote lodges. Tea, milk tea and hot lemon are available almost everywhere.
Water and stomach care
Do not drink tap water, including when brushing your teeth. Bottled water is widely sold, but check the seal. On treks, many lodges sell boiled or filtered water, and you can also treat water with purification tablets or a filter. Avoid ice unless you know it was made from safe water.
If you do get an upset stomach, rest, sip oral rehydration solution and eat plain food. If it lasts more than a couple of days, if you have a fever, or if you see blood, see a doctor. See the food, water and stomach care answer for more detail.
Insider tip
Carry rehydration salts and hand sanitiser.
Avoid this
Do not drink tap water or use ice from unknown sources.
Related questions
Is vegetarian food easy?
Yes. Dal bhat, vegetable curries, momos with vegetable filling and many restaurant dishes are vegetarian. Jain and pure-vegetarian travellers can arrange meals in advance.
Is street food safe?
Hot, freshly cooked food from a busy stall is usually fine, but start with the places your guide or hotel suggests. Avoid anything that has been sitting out.
Can I eat salads and fruit?
Peeled fruit is a good choice. Raw salads depend on how they were washed, so eat them in places you trust.
Is food safe on a trek?
Most lodge food is cooked fresh and is fine. Stick to hot dishes and boiled or treated water.
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