Foods You Should Avoid on a Cruise and What to Eat

Going on a cruise is an exciting experience filled with breathtaking ocean views, fun activities, and, of course, plenty of delicious food. Cruise ships offer an abundance of dining options, from gourmet restaurants to all-you-can-eat buffets. However, not all foods are ideal for a smooth and enjoyable voyage. Some dishes can increase the risk of food poisoning, trigger motion sickness, or leave you feeling sluggish and bloated.

To make the most of your trip, it’s important to be mindful of what you eat. In this guide, we’ll explore the foods you should avoid on a cruise and the best alternatives to keep you feeling your best while enjoying your time at sea.

Foods You Should Avoid on a Cruise

While cruise ships offer a wide variety of dining options, some foods can cause digestive discomfort, increase the risk of foodborne illnesses, or worsen seasickness. To ensure a smooth and enjoyable voyage, here are some foods you should avoid while cruising.

1. Raw or Undercooked Seafood and Meat

Cruises often serve fresh seafood, sushi, and rare steaks, but consuming raw or undercooked meat can put you at risk of foodborne illnesses such as norovirus, salmonella, or E. coli. Since food storage and handling conditions vary, it’s safer to opt for fully cooked options like grilled fish or well-done meats.

2. Unpasteurized Dairy Products

Some high-end cruise lines may offer artisanal cheeses and dairy products that are unpasteurized. These can carry harmful bacteria like Listeria, which can cause food poisoning. Stick to pasteurized dairy products, such as regular milk, cheese, and yogurt, to avoid any health risks.

3. Buffet Food That’s Been Sitting Out

Buffets are a highlight of cruise dining, but food that sits at room temperature for too long can become a breeding ground for bacteria. Avoid dishes that look dried out, have a strange odor, or have been sitting out for extended periods. Instead, choose freshly prepared or made-to-order items whenever possible.

4. Deep-Fried and Greasy Foods

Fried foods like French fries, fried chicken, and onion rings are tempting but can lead to bloating, indigestion, and even motion sickness. Greasy foods take longer to digest and can leave you feeling sluggish, especially in warm weather. Opt for grilled, baked, or steamed options to keep your stomach comfortable.

5. Excessive Alcoholic and Sugary Drinks

Cruises often feature unlimited drink packages, but consuming too much alcohol or sugary cocktails can lead to dehydration, dizziness, and worsened seasickness. High-sugar drinks can also cause energy crashes. If you want to enjoy a drink, go for lighter options like a spritzer or a cocktail with natural fruit juice.

6. Foods That Easily Spoil in Hot Weather

If your cruise involves outdoor buffets or island excursions, be cautious about consuming foods that spoil quickly in heat. Items like mayonnaise-based salads (potato salad, coleslaw), raw eggs, or creamy desserts can develop harmful bacteria if left out for too long. When in doubt, choose fresh fruits, grilled proteins, or pre-packaged snacks.

7. Gas-Producing Foods

Bloating and gas can be particularly uncomfortable on a cruise, where you’re often in close quarters with others. Foods like beans, broccoli, cabbage, onions, and carbonated drinks can lead to digestive discomfort. While these foods are nutritious, it’s best to consume them in moderation to avoid unnecessary stomach issues during your trip.

By avoiding these foods, you can reduce the risk of stomach problems, food poisoning, and seasickness, ensuring a more enjoyable and hassle-free cruise experience. Up next, let’s explore the best foods to eat on a cruise for optimal health and energy!

Best Foods to Eat on a Cruise

While it’s important to avoid certain foods that can cause discomfort or illness, there are plenty of delicious and nutritious options available on a cruise. Choosing the right foods can help you stay energized, feel your best, and fully enjoy your time at sea. Here are some of the best foods to eat on a cruise:

1. Fresh Fruits and Vegetables

Cruise ships typically offer a variety of fresh fruits and vegetables, which are excellent choices for staying hydrated and maintaining digestive health. Opt for fruits like apples, oranges, bananas, and watermelon, which are easy to eat and rich in vitamins. Leafy greens, cucumbers, and bell peppers are also great options to add to your meals for extra fiber and nutrients.

2. Lean Proteins

To keep your energy levels steady, choose lean protein sources that are easy to digest. Grilled chicken, turkey, fish, tofu, and beans provide essential protein without the heaviness of fried or greasy foods. Many cruise restaurants offer delicious grilled or roasted options that are both satisfying and healthy.

3. Whole Grains

Whole grains are an excellent source of fiber and can help keep you full for longer without causing bloating. Choose whole wheat bread, oatmeal, quinoa, brown rice, or whole-grain pasta over refined grains to maintain steady energy levels throughout the day. These options are especially useful for those planning to explore onshore excursions or participate in onboard activities.

4. Hydrating and Electrolyte-Rich Foods

Spending time in the sun and salty sea air can lead to dehydration, so it’s important to consume foods that help replenish fluids and electrolytes. Foods like cucumbers, watermelon, oranges, coconut water, and yogurt help keep you hydrated while providing essential minerals to prevent fatigue.

5. Probiotic-Rich Foods

To support digestion and gut health, include probiotic-rich foods in your diet. Yogurt, kefir, miso soup, and fermented vegetables like kimchi or sauerkraut contain beneficial bacteria that help maintain a healthy digestive system. This is especially useful when trying new foods on a cruise.

6. Healthy Snacks

Instead of reaching for processed or fried snacks, choose healthier alternatives like mixed nuts, dried fruits, granola bars, or hummus with veggies. These options provide long-lasting energy and are easy to carry if you’re heading off the ship for an excursion.

7. Herbal Teas and Infused Water

Instead of carbonated or sugary drinks, opt for herbal teas like ginger or peppermint, which can help with digestion and prevent motion sickness. Infused water with lemon, mint, or berries is also a refreshing and hydrating alternative to sodas and artificially flavored beverages.

Choose these nutritious and hydrating foods, you’ll feel great, maintain your energy, and fully enjoy all the experiences your cruise has to offer. Next, let’s go over some smart eating tips to help you balance indulgence with mindful choices while cruising!

Smart Eating Tips for a Cruise

Cruise vacations are known for their endless food options, from lavish buffets to gourmet restaurants. While indulging is part of the experience, overeating or making poor food choices can lead to discomfort, fatigue, or even food-related illnesses. Here are some smart eating tips to help you enjoy delicious meals while maintaining your health and energy levels.

1. Balance Indulgence with Healthy Choices

It’s okay to enjoy treats on a cruise, but balance is key. If you plan to have a rich or indulgent meal, pair it with lighter options throughout the day. For example, if you have a big dinner, opt for a healthy breakfast with fresh fruit and whole grains.

2. Stay Hydrated

With all the excitement onboard, it’s easy to forget to drink enough water. Dehydration can lead to headaches, fatigue, and even worsen seasickness. Aim to drink plenty of water throughout the day, especially if you’re consuming alcohol or salty foods. Carry a refillable water bottle and consider drinking coconut water or electrolyte-infused drinks if you’re spending time in the sun.

3. Eat Small, Frequent Meals

Instead of overeating at the buffet, try eating smaller portions throughout the day. This helps prevent bloating, sluggishness, and discomfort. Cruise ships offer various dining options, so take advantage of smaller meals at different venues rather than piling your plate high at once.

4. Start with Healthier Options at the Buffet

When eating at a buffet, begin with a plate of salad, lean proteins, or fresh fruit before moving on to heavier dishes. This helps you fill up on nutritious foods first, making you less likely to overindulge in fried or processed foods.

5. Avoid Eating Right Before Bed

Late-night dining is tempting on a cruise, but eating heavy meals too close to bedtime can disrupt your sleep and cause discomfort. If you’re feeling hungry late at night, opt for light snacks like yogurt, nuts, or herbal tea instead of greasy or spicy foods.

6. Be Mindful of Alcohol Consumption

Alcohol is often a big part of cruise vacations, but excessive drinking can lead to dehydration, poor digestion, and hangovers. Stick to moderation, sip slowly, and alternate alcoholic drinks with water to stay hydrated.

7. Listen to Your Body

Your body knows best! If certain foods make you feel sluggish, bloated, or unwell, try to avoid them. Pay attention to portion sizes and eat until you feel satisfied, not overly full.

Follow these eating tips to enjoy the incredible dining experiences on your cruise without feeling uncomfortable or overindulged. Bon voyage and happy cruising!

Final Thoughts

Enjoying delicious food is part of the cruise experience, but smart choices can make your trip even better. Avoid risky foods like raw seafood and greasy dishes, and opt for fresh, nutritious options to stay energized. Balance indulgence with mindful eating, stay hydrated, and listen to your body. With these simple tips, you’ll savor every meal while feeling your best at sea.