How to Eat Safely in Vietnam: Friendly, honest tips from locals

If you've never been to Asia before, and especially if it's your first time in Vietnam with unfamiliar ingredients, bold spices, unique dining etiquette, and a language you don’t understand, it’s completely normal to feel a bit unsure.

"How can we avoid getting food poisoning?

How can I identify a safe restaurant?

Is it safe to try street food?

What should I do if I get food poisoning?"

Don't worry. You’re not alone. So here’s your friendly, down-to-earth guide to eating safely in Vietnam. It's based on our experience of hosting thousands of travellers and watching them fall in love with Vietnamese food.

1. eat safely in VIetnam - Always follow the locals!

If you want to eat well and safely in Hanoi and the rest of Vietnam, the golden rule is to eat where the locals eat.

Although tourist areas are packed with restaurants, many of them are designed mainly for foreigners. These restaurants usually have big menus with English translations, bright signs and suspiciously high prices. There's nothing wrong with them, but they're not "the real deal".

Meanwhile, local eateries? You’ll recognize them immediately. Small shops, tiny stools, a menu that has only a few items (sometimes no menu at all). Maybe a faded sign you can barely read. And you'll know you've found the right place when you see lots of Vietnamese people coming in during mealtimes.

Don't be surprised if the owner looks confused when you speak English — that's actually a good sign. It means this place wasn't created for tourists.

Tips from us:

Keep screenshots of useful Vietnamese phrases before you go. Google Translate works surprisingly well, especially with the camera feature for menus.

👉 Want to learn how to order food like a pro? Check out our blog: 12 must-know phrases for ordering in vietnam

2. Choose fully cooked food, especially in the first days.

Vietnamese cuisine is incredibly diverse and often includes raw herbs (rau sống), rare meats (thịt tái), fermented ingredients, and bold spices. If your stomach is sensitive or you’re not used to tropical ingredients, start slow. Hot, fully cooked dishes such as soups, stir-fries, grilled meats, and steamed foods are the safest choices.

'Rau sống' – raw vegetables – play a big part in Vietnamese dining culture. However, if you're unsure, you can politely ask the shop owner to blanch the herbs: 'Cho tôi rau chần nhé' (please blanch the vegetables for me). If you would prefer to avoid raw herbs altogether, simply say: 'Không rau sống, cảm ơn.' Rare beef is popular in phở because it stays tender and sweet, but you can request 'phở bò chín' for fully cooked beef pho.

You should also be careful with dishes such as gỏi cá (raw fish salad) and dê tái (rare goat), as well as certain fresh seafood dishes. If you have health conditions such as Crohn's disease, IBS, a weakened immune system, or a history of food allergies, it's best to stick to cooked food for the first few days.

If your stomach starts feeling strange after eating something new, don’t keep pushing through. Take a break, hydrate, and switch to simple foods like cháo (rice porridge), or phở gà (Vietnamese chicken noodle soup).

3. Prepare a clear list of your dietary restrictions in Vietnamese.

Vietnamese dishes often include ingredients that you might not expect, such as fish sauce (nước mắm), MSG (mì chính), fermented vegetables (dưa chua), or cooking oil made from pork or chicken fat instead of vegetable oil. If you follow a strict diet, have food allergies, or have serious food sensitivities, it helps a lot to prepare a note in Vietnamese explaining what you can’t eat.

For example, vegans should clarify: “Tôi ăn thuần chay, không ăn trứng, sữa, thịt, nước mắm.” (I am vegan, I don’t eat eggs, dairy, meat, or fish sauce.)

Most local vendors appreciate the clarity and will be happy to adjust your food if possible.

4. Always keep hand sanitizer on you - trust us!

We love Vietnam with all our hearts, but we'll be honest: not all street food stalls or small family-run eateries have a sink with soap. Some don't have sinks at all. Others have sinks that look like they work, but they don't. So yes, keep hand sanitizer, tissues and some wet wipes in your bag. It’s a tiny step that saves a lot of belly trouble.

5. Don’t Drink Tap Water. Be Careful With Ice.

Tap water in Vietnam is not safe to drink. Always choose bottled water (nước đóng chai) with proper labels or filtered water from hotels and cafés. If your stomach is very sensitive, you may even want to avoid brushing your teeth with tap water.

About ice: most restaurants use purified ice, but extremely cheap or makeshift street stands may not. Clear ice cubes are usually safe; cloudy ice or ice stored in open containers may not be. When in doubt, simply say: “Không đá, cảm ơn.”

Tips from us:

Bring your reusable bottle and refill it at your hotel or trusted places. It’s safer, cheaper, and more eco-friendly.

6. Start slow, listen to your body and know what to do if you get sick.

If you have a sensitive stomach, Crohn’s disease, food allergies, or low immunity, it’s best to ease into Vietnamese cuisine. Start with simple, mild dishes like phở gà or bún chả (well-cooked version). Give your body time to adjust to tropical ingredients and spices.

If you experience mild food poisoning symptoms such as nausea, diarrhea, or fatigue, hydrate immediately. Pharmacies in Vietnam are everywhere, and you can easily buy ORS (oral rehydration salts), probiotics, or medicine for stomach discomfort. If symptoms persist for more than a day or include fever and severe dehydration, it’s best to visit a hospital.

Tips from us:

Keep a small “travel stomach kit” with ORS, probiotics, pain relief tablets, and charcoal pills. Most travelers feel better within 12–24 hours with proper hydration.

One of the best things about being in Vietnam is the food.

Vietnamese food is full of life — smoky grills, rich broths, sweet desserts, bold spices, all dancing together. We hope these tips help you to eat safely, happily, and eat A LOT.

And if you want to explore without worrying about picking the wrong places, click here to find us.

Come hungry. Leave happy. And feel free to hit us up anytime if you need more travel tips.

Dung (Emma)

Beyond Vietnam