Istanbul's food can be the most enjoyable side of travelling; but switching quickly to an eating pattern you are not used to can cause discomfort in the first days. The problem is usually not a single dish but several changes piling up at once: different mealtimes, heavier portions, tea all day, long walks and little sleep. The aim is not to restrict yourself but to plan your tasting so that it does not spoil the rest of the day.

Do not force the change from the first day

On the first day it is tempting to try everything, especially on a short trip. But if too many new things reach your stomach at once, the rest of the day may not go as planned. Spreading the tasting across the day and the trip lets you experience the same variety without giving anything up.

  • On the first day start with a familiar breakfast and spread your tasting through the day
  • Try something new by sharing it rather than ordering a big portion
  • Try not to combine very spicy, very oily and very sweet food in the same meal
  • Take care not to plan more than one very heavy meal in the same day

Shared meze plates make this easier: they let you try many kinds in small amounts. Not starting a hilly, fast-paced walking programme straight after a heavy meal also makes a clear difference.

Bring your mealtimes closer to the city's rhythm

In Istanbul dinner often moves to late hours, and a heavy meal at a time you are not used to can also affect the quality of your sleep. The most common mistake is delaying meals and then loading up in one go in the evening. The day in the city also moves along with tea; this is a pleasant habit, and it only becomes hard on the stomach when it is your sole source of fluid. On a long walking day, too little water can by itself cause discomfort, and it is hard to notice.

  • If you are going to eat late in the evening, keep lunch light
  • On long sightseeing days, snacks between meals stop you getting too hungry in the evening
  • Do not leave long gaps between meals; going hungry makes the evening portion bigger
  • Avoiding large portions right before bed is generally more comfortable
  • Keep water separate from tea through the day; make it a habit to drink water with meals
  • Drinking coffee on an empty stomach causes discomfort in some people
  • If there is alcohol in the evening, adding water in between works for most people
  • On a hot day, not drinking very cold drinks quickly is generally more comfortable

Practical care with street food

Street food is part of the city's character and there is no need to avoid it. A few simple choices keep the experience comfortable, and most of them only take observation.

  • Busy places with a fast turnover usually offer fresher food
  • Food served hot is a safer choice than cold plates that have been left standing for a long time
  • Avoid items that have been sitting out in the open for a long time
  • Washing your hands before eating, or carrying a small hand sanitiser, is a simple but effective habit
  • If you have a known allergy, do not hesitate to ask about the ingredients

If the discomfort does not pass

A mild feeling of bloating or fullness can be normal when your routine changes, and it usually passes quickly. In that case, eating plainly for a few meals, drinking plenty of water and lightening that day's programme is often enough. Rather than taking medicine on your own initiative on the road, asking at a pharmacy is an easy and common route in Turkey.

Severe abdominal pain, fever, seeing blood, constant vomiting, signs of marked fluid loss or complaints lasting more than a few days are different. In these cases, rather than searching the internet for advice, the right thing is to go to a local health facility; the emergency number is 112. If you have a chronic digestive condition, talking to your own doctor before the trip is the safest approach.

In short

Keeping your digestion comfortable does not mean staying away from Istanbul's food; it means easing into it gradually. Keeping the first day light, spreading your tasting through the day, keeping the gaps between meals regular and thinking of water separately from tea lets you enjoy the most delicious side of the trip in comfort.