Eat like a Local: How to Overcome Picky Eating While Traveling

Here’s how you can conquer your food aversions, have fun with it, and make the most of the incredible flavors the world has to offer!

Start with Familiar Flavors

When exploring a new cuisine, look for dishes that include ingredients you already enjoy. For example, if you love grilled chicken, try tandoori chicken in India. Like soups? Start with a miso soup in Japan or a bowl of pho in Vietnam. Connecting new foods to flavors you already know makes it easier for your brain (and your taste buds) to accept them.

Tip: Check out photos or descriptions of the menu ahead of time, so you can find a dish that feels approachable.

Do a Little Research

Understanding the context behind a dish can make it more intriguing. Spend some time learning about the local cuisine before your trip. Is there a famous dish you absolutely need to try? What ingredients play a central role in the culture’s cooking? Knowing the story behind the saffron-infused biryani or the tang of kimchi can spark curiosity and make you more willing to taste it.

Keep an Open Mind (and Palate)

It’s important to leave judgment at the door. You might think a certain ingredient is “weird” or a dish “smells funny,” but give it a shot anyway. People from all corners of the world enjoy these foods for a reason — they’re delicious in ways you might not expect. Who knows? That crispy fried scorpion or pungent durian might end up surprising you.

Pro tip: Go into it with no expectations. Don’t force yourself to love it, just give it a fair chance.

Have a Backup Plan

Sometimes, trying new foods doesn’t go as planned and that’s okay! When you’re pushing your boundaries, it’s smart to have a safety net. Pack familiar snacks like granola bars or crackers to tide you over in case you hit a wall. Knowing you have fallback options can make the prospect of venturing out seem less daunting.

Celebrate Your Wins

Every new food you try is a small victory. Even if you didn’t love it, you took a step outside of your comfort zone, and that’s something to be proud of. Celebrate your bravery by snapping pictures of your food adventures or journaling about how you felt trying it. Over time, you’ll look back and marvel at how far you’ve come.

A Final Bite

Trying new foods while traveling isn’t about forcing yourself to like everything, it’s about opening yourself up to the possibility of enjoyment. Each bite connects you deeper to the culture and gives you a true taste of the place you’re visiting. You don’t have to go from picky eating to eating snake soup overnight. Start small, be patient with yourself, and above all, have fun!

Now, grab your fork (or chopsticks) — you’ve got this!