Staying Healthy In Bolivia: Vegetarian Secrets

Bolivia is known for its high altitudes, with cities like La Paz, Oruro, and Potosi reaching between 3,400 and 4,000 meters above sea level. This drastic change in altitude can cause health issues for travellers, including dizziness, dehydration, and shortness of breath. However, despite these potential challenges, vegetarians travelling to Bolivia need not worry about getting sick due to dietary restrictions. While Bolivian cuisine may be less vegetarian-friendly than that of neighbouring countries like Peru, it is still possible to find meatless options or adapt dishes to suit a vegetarian diet.

Vegetarians travelling to Bolivia may encounter challenges in finding diverse and exciting vegetarian options, especially in smaller towns and rural areas. The local cuisine often includes meat, and there may be a language barrier in communicating dietary restrictions. However, with some planning and flexibility, vegetarians can certainly find nutritious and tasty options. Self-catering or cooking in homestays can be a good option, as it allows for more control over ingredients and preparation methods.

When eating out, vegetarians may need to be creative and adaptable. Gringo restaurants, which cater to tourists, are more likely to offer vegetarian options, although at a higher price point. Street food and local eateries may be more affordable, but the options are often limited to dishes like pizza, pasta, rice, salads, and omelettes. It is important to be cautious when consuming street food and to ensure that fruits and vegetables are properly washed before consumption. Additionally, learning some key Spanish phrases to explain dietary restrictions can be helpful in avoiding accidental meat consumption.

In conclusion, while vegetarians travelling to Bolivia may face some challenges due to the prevalence of meat in the local cuisine and the language barrier, it is certainly possible to maintain a vegetarian diet without compromising one's health. With careful planning, adaptability, and a willingness to try new things, vegetarians can enjoy a healthy and enjoyable culinary experience during their time in Bolivia.

Safe food and drinks

When travelling to Bolivia, it is important to be cautious about what you eat and drink to avoid getting sick. Here are some tips for staying safe:

Water

Bolivian tap water is not the cleanest and may be contaminated with faecal matter and E. coli. To avoid getting sick, opt for sealed bottles of water or large "botellones". Boiling water for at least 3 minutes can also help kill bacteria, but it may be contaminated with heavy metals like arsenic and lead due to old plumbing. If you are in an area without access to clean water, water purification tablets can be a good alternative.

Street Food

While the street food in Bolivia, especially in Cochabamba, may smell and look amazing, it is important to be cautious. Street food vendors often don't have access to clean water, and sanitation facilities can be scarce. It is recommended to choose places where you pay at least 20 bolivianos per meal and be cautious in areas with limited access to clean water and sanitation.

Fruits and Vegetables

When it comes to fruits and vegetables, make sure to wash them thoroughly with clean water, even if you plan to peel them. It is also important to wash your hands before handling any fresh produce. Lettuce, in particular, may be irrigated with dirty river water, so be cautious.

Traditional Drinks

Traditional drinks like Chicha, made from maize, can contain a mix of bacteria that your body may not be used to. It is best to avoid drinking from unsealed containers and be cautious when trying traditional drinks to avoid digestive issues.

Safe Food Options

To prevent traveller's diarrhea, also known as "turista", opt for foods that have been boiled, as well as fruits and vegetables that need to be peeled. Avoid uncooked or undercooked meat, and only eat meat that has been cooked just before serving. Vegetarian and vegan options are available in most big cities, and some traditional Bolivian dishes, like mashed potato balls (papas rellenas), can be made without meat.

Street food

• Choose street food vendors wisely: Opt for vendors who cook the food in front of you, ensuring freshness and reducing the risk of foodborne illnesses.
• Be mindful of water quality: Street food vendors may not have access to clean water, so be cautious about consuming dishes with sauces, soups, or ice. Stick to bottled water or boiled water for drinking.
• Practice good hygiene: Wash your hands or use an alcohol-based hand sanitiser before and after eating street food.
• Avoid raw or undercooked food: Stick to thoroughly cooked options to minimise the risk of foodborne illnesses.
• Be cautious with salads and raw vegetables: While fresh produce is tempting, it may have been washed with contaminated water. Wash fruits and vegetables yourself with clean water, even if you plan to peel them.
• Be mindful of your surroundings: Choose street food vendors in areas with adequate sanitation facilities and avoid places with poor hygiene practices.
• Listen to your body: If a particular street food dish doesn't agree with you, stop eating it and opt for something else.

Now, let's delve into some of the mouth-watering street food options you can find in Bolivia:

• Hamburgers, choripanes, sandwiches de huevo, tripas, anticuchos, and more can be found on carts in Cochabamba.
• In Copacabana and the Isla del Sol, you can find Las Velas, a restaurant nestled in the woods that serves delicious vegetable cannelloni, pizza, and pasta by candlelight.
• La Paz offers a variety of street food options, including tucumanas (stuffed with egg or meat) and salteñas (veggie-filled pasties).
• Sucre boasts several vegetarian-friendly options, including Condor Cafe, which offers tasty and affordable veggie meals, and Monte Rosso, an Italian-run pasta place with plenty of veggie choices.
• Uyuni might not have a diverse food scene, but you can find pizza and empanadas on almost every corner.

Remember, when it comes to street food in Bolivia, it's essential to balance your cravings with caution. Enjoy the delicious offerings, but always prioritise your health and well-being!

Self-catering

If you're self-catering in Bolivia, the central market in Sucre is a great place to stock up on supplies. You'll find a wide range of fruit and vegetables here, as well as other ingredients.

Bolivia has lots of great dried snacks, which are perfect for long bus journeys or tours where vegetarian options might be limited. You can find street stalls selling packs of nuts, raisins, dried chickpeas, fava beans, banana, and peanut bars for around 1-2 bolivianos.

If you're looking for tropical fruits and juices, head to the markets. Here, you'll find rows of fruit juice stalls with blenders to whip up your choice of juice. A huge range of tropical fruit is available, including custard apple, prickly pear, passionfruit, papaya, pineapple, and mango.

For those who want to cook their own meals, there are some traditional Bolivian dishes that are vegetarian-friendly. One example is papas rellenas, which is mashed potato formed into a ball, stuffed with cheese (or egg or meat), fried in a batter, and served with a spicy sauce. These can be found in Sucre for just 3 bolivianos each.

In Sucre, there is also a popular Bolivian cafe called Las Delicias, which serves up lots of veggie-friendly traditional snacks from the Santa Cruz area. However, for vegans, the options are more limited as many of the dishes include cheese. Some examples of dishes served at Las Delicias are:

• Humintas – mashed corn and cheese served steamed or baked in a corn husk
• Sonso – mashed yucca and cheese served on a stick and cooked over coals
• Masaco – mashed banana and cheese

If you're looking for a more substantial meal, there are some great vegetarian restaurants in Bolivia. In Sucre, try El Germen, and in La Paz, check out Namaste. These restaurants offer set lunch menus at affordable prices (around 10-17 bolivianos).

Gringo restaurants

The food on offer is usually pizza and pasta, but sometimes you can find something more interesting. For example, Minuteman Pizza in Uyuni serves pizza and other goodies, and there are breakfast burritos at La Posada del Sol in Samaipata. Lentil burgers can be found at Cafe de la Jungla in Rurrenabaque, and La Cueva in La Paz serves vegetarian tacos. Latina Cafe in Samaipata serves vegetable ratatouille, and El Germen in Sucre and Namaste in La Paz are also good options.

Altitude sickness

As a result of the high altitude, travellers may experience a range of symptoms, including headaches, dehydration, and shortness of breath. Some people start experiencing symptoms at 5,000 feet (1,524 meters), while others are unaffected until they reach altitudes of 10,000 feet (3,048 meters) or more. When travelling to La Paz, Oruro, Potosi, Sucre, or Cochabamba, altitude sickness can be a concern.

To prevent altitude sickness, it is recommended to gradually increase your altitude each day to allow your body to adjust. If that is not possible, a drug called acetazolamide (locally known as Sorojchi pills) can help relieve and prevent symptoms. It is advised to consult a doctor before your trip if you think you might be prone to altitude sickness.

In addition to altitude sickness, travellers to Bolivia should also be aware of other health risks such as traveller's diarrhea, contaminated food and water, and insect-borne illnesses like Dengue Fever and Malaria. Practising good food and water safety, using insect repellent, and getting the necessary vaccinations before your trip can help reduce these risks.

Overall, while Bolivia offers a range of exciting travel destinations, it is important to be aware of the potential health risks and take the necessary precautions to ensure a safe and enjoyable trip.

Frequently asked questions