20 Foods to Avoid on a Cruise: Stay Healthy and Enjoy Every Bite at Sea

Planning a cruise vacation? Discover the 20 foods to avoid on a cruise to prevent seasickness, food poisoning, and unnecessary weight gain. Stay healthy and enjoy your trip!  Cruises are all about fun, relaxation, and indulgence — endless buffets, fine dining, and exotic cuisines from around the world. However, while the food onboard can be a highlight, it can also be a hidden source of trouble if you’re not careful. Some dishes might spoil quickly at sea, others can trigger motion sickness, and a few might simply derail your health goals.

Thank you for reading this post, don't forget to subscribe!

To help you enjoy your voyage without regret, here’s a comprehensive list of 20 foods to avoid on a cruise — plus smart alternatives to satisfy your cravings safely.

Why Food Choices Matter on a Cruise

Cruise ships are floating resorts with multiple kitchens serving thousands of passengers daily. Despite strict hygiene standards, certain foods still carry a higher risk of contamination, indigestion, or discomfort when you’re in the middle of the ocean.

Here’s why your food choices matter:

• Limited medical access: You’re far from land, so even mild food poisoning can ruin your trip.

• Motion sickness: Some foods intensify nausea and bloating.

• Temperature and storage: Warm, humid environments increase the risk of bacterial growth.

• Diet disruption: Overeating or trying every dessert may lead to fatigue and dehydration.

Let’s explore what to skip — and why.

1. Raw Seafood and Sushi

Raw fish dishes like sushi, sashimi, and oysters might seem tempting, but they can be risky on a cruise. Even though most cruise lines maintain strict refrigeration, the risk of bacteria like Vibrio or Listeria increases at sea.

Why avoid:

• High chance of foodborne illness

• Spoilage due to temperature fluctuations

• Not ideal for sensitive stomachs

Safer alternative: Cooked seafood options like grilled salmon, shrimp skewers, or crab cakes.

2. Buffet Salads and Cold Cuts

Buffets are cruise staples, but open-air serving areas can be a breeding ground for bacteria. Salads, deli meats, and cold cuts may sit out for hours.

Why avoid:

• Cross-contamination from serving utensils

• Exposure to warm temperatures

• Risk of E. coli and Salmonella

Safer alternative: Ask for made-to-order salads or freshly prepared meals from the kitchen.

3. Soft-Serve Ice Cream Machines

They’re fun and refreshing, but cruise ice cream dispensers can harbor bacteria if not cleaned frequently.

Why avoid:

• Machines are often self-serve and touched by many

• Risk of contamination in nozzles

Safer alternative: Enjoy pre-packaged ice cream cups or scoops served by staff.

4. Undercooked Eggs

Eggs cooked “sunny-side up” or soft-boiled may contain harmful bacteria if not heated properly.

Why avoid:

• Risk of Salmonella infection

• Harder to digest during motion sickness

Safer alternative: Scrambled or fully cooked eggs.

5. Unwashed Fruits

Fresh fruit platters look inviting, but unless they’re washed properly with safe water, they could carry bacteria.

Why avoid:

• Possible exposure to unclean water

• Risk of stomach upset

Safer alternative: Stick to fruits with thick peels like bananas, oranges, or melons.

6. Spicy and Greasy Foods

Cruises and motion sickness don’t mix well — and spicy, greasy foods can make it worse.

Why avoid:

• Triggers acid reflux and nausea

• Difficult to digest during rough seas

Safer alternative: Choose lighter, less oily meals like steamed vegetables or baked fish.

7. Street Food at Port Stops

Exploring local cuisine at destinations is exciting, but hygiene standards can vary drastically.

Why avoid:

• Unknown cooking and storage practices

• Contaminated water used in preparation

Safer alternative: Eat at reputable restaurants recommended by your cruise line or travel guide.

8. Cream-Based Sauces and Soups

Rich, creamy foods might taste heavenly, but they’re heavy on your stomach — not ideal for a moving ship.

Why avoid:

• High-fat content can lead to indigestion

• Spoils faster than broth-based soups

Safer alternative: Go for tomato-based sauces or light soups.

9. Raw Sprouts

Sprouts are often linked to E. coli and Salmonella outbreaks because they thrive in moist environments.

Why avoid:

• High bacterial contamination risk

• Not ideal for sensitive digestive systems

Safer alternative: Cooked or steamed vegetables.

10. Unpasteurized Dairy Products

Some cheeses or milk products may be unpasteurized, posing a food safety risk.

Why avoid:

• Risk of bacterial infections

• May spoil in fluctuating temperatures

Safer alternative: Choose pasteurized dairy options only.

11. Rare or Undercooked Meat

Medium-rare steaks or burgers might be your favorite, but they’re best avoided on a cruise.

Why avoid:

• Bacteria survive in undercooked meat

• Poor temperature control during bulk preparation

Safer alternative: Well-done or medium-well meat choices.

12. Shellfish

Even fresh shellfish can be problematic for many travelers.

Why avoid:

• Common cause of allergic reactions

• Prone to contamination and spoilage

Safer alternative: Opt for fish like cod, tilapia, or tuna.

13. Excessive Alcohol

Cruise ships are known for their bars and unlimited drink packages — but overindulgence can be risky.

Why avoid:

• Dehydrates your body quickly

• Worsens motion sickness

• Increases risk of poor food choices

Safer alternative: Enjoy alcohol moderately and hydrate with water between drinks.

14. Caffeinated Beverages

Too much coffee or soda can upset your stomach and dehydrate you.

Why avoid:

• Causes jitteriness or headaches

• Interferes with sleep and hydration

Safer alternative: Herbal teas, coconut water, or infused water.

15. Unlabeled Desserts

Cruise buffets offer plenty of desserts, but not all are labeled with allergen information.

Why avoid:

• May contain nuts, gluten, or dairy

• High sugar content can cause fatigue

Safer alternative: Ask staff about ingredients before indulging.

16. Charcuterie Boards

While elegant, cured meats and cheeses can sit out for hours during events.

Why avoid:

• High sodium and fat content

• Bacteria growth risk from long exposure

Safer alternative: Freshly sliced lean proteins like turkey or chicken.

17. Fried Foods

Deep-fried snacks and appetizers may taste good, but they can lead to discomfort when the sea gets choppy.

Why avoid:

• Heavy on oil and calories

• Triggers nausea and bloating

Safer alternative: Baked or grilled versions.

18. Leftover Buffet Items

If you notice buffet items being reused or mixed, it’s best to skip them.

Why avoid:

• Unclear freshness and hygiene

• High contamination potential

Safer alternative: Order fresh meals directly from the galley or main dining room.

19. Unfiltered Water

Though most cruise ships use filtered systems, tap water may not always be ideal for drinking.

Why avoid:

• Possible aftertaste or contamination

• Sensitive stomachs might react poorly

Safer alternative: Stick to bottled or purified water.

20. Mystery Meat or Unknown Dishes

If you’re unsure what’s in a dish — skip it. Unfamiliar ingredients might trigger allergies or discomfort.

Why avoid:

• Risk of allergic reaction

• Difficult to digest unfamiliar foods

Safer alternative: Choose simple, recognizable meals.

Tips for Eating Safely on a Cruise

• Wash your hands frequently before and after eating.

• Avoid touching serving utensils used by others.

• Eat smaller, lighter meals to avoid seasickness.

• Stay hydrated with bottled or purified water.

• Ask the staff about food preparation if you have allergies or dietary restrictions.

Conclusion

Cruises are meant to be relaxing, enjoyable experiences — not spoiled by stomach aches or foodborne illness. By avoiding these 20 risky foods on a cruise, you can savor your vacation worry-free. Focus on fresh, cooked, and hygienically served meals, stay hydrated, and listen to your body.

Bon voyage — and bon appétit!