Ladakh Food Guide: What to Eat and What to Avoid

Things to Know

Are you planning to visit Ladakh and enjoy its amazing cuisine? If yes, then you need to read this blog carefully. Ladakh is a high-altitude region with a unique and diverse food culture. However, not all foods are suitable for everyone, especially if you are travelling to Ladakh for the first time or have a sensitive stomach. Some foods can cause health problems such as acidity, indigestion, infection or altitude sickness. Therefore, it is important to know what foods to avoid or limit in Ladakh and why. In this blog, we will tell you what foods to avoid or limit in Ladakh and why. We will also tell you what foods to enjoy in Ladakh and how they showcase the rich culture and history of Ladakh. By following these tips, you can have a safe and enjoyable trip to Ladakh and savour its delicious and diverse cuisine.

This blog will help you to:

Understand the basics of Ladakhi cuisine and its influences

Learn what foods to avoid or limit in Ladakh and why

Learn what foods to enjoy in Ladakh and how they showcase the rich culture and history of Ladakh

Make your trip to Ladakh more comfortable and enjoyable

Spicy food: Ladakh is a high-altitude area with low oxygen levels and dry climate. Spicy food can irritate your digestive system and cause acidity, gas or indigestion. It can also dehydrate you and make you feel thirsty. Therefore, it is advisable to avoid or reduce spicy food in Ladakh, especially if you are not used to it. Instead, opt for mild or bland dishes that are easy to digest and hydrate you.

Raw food: Raw food such as salads, fruits or juices can be contaminated with bacteria or parasites that can cause stomach infections or diarrhoea. Raw food can also be difficult to digest and may cause bloating or cramps. Therefore, it is advisable to avoid or limit raw food in Ladakh, especially if you are not sure about the hygiene or quality of the source. Instead, opt for cooked or boiled food that is safe and nutritious.

Heavy food: Heavy food such as fried food, cheese, butter or meat can be taxing on your digestive system and make you feel sluggish or nauseous. Heavy food can also increase your cholesterol and blood pressure levels, which can be risky at high altitudes. Therefore, it is advisable to avoid or limit heavy food in Ladakh, especially if you have any health issues or are prone to altitude sickness. Instead, opt for light or balanced food that gives you energy and keeps you fit.

Alcohol: Alcohol is a diuretic that can dehydrate you and make you lose water and electrolytes. Alcohol can also impair your judgement and coordination, which can be dangerous at high altitudes. Alcohol can also interfere with your acclimatization process and increase your risk of altitude sickness. Therefore, it is advisable to avoid or limit alcohol in Ladakh, especially if you are not well-acclimatized or have any medical conditions. Instead, opt for water or herbal teas that hydrate you and help you cope with the altitude.

Non-vegetarian food: Non-vegetarian food such as mutton, chicken or fish can be hard to digest and may cause stomach upset or infection. Non-vegetarian food can also increase your body heat and make you feel uncomfortable at high altitudes. Therefore, it is advisable to avoid or limit non-vegetarian food in Ladakh, especially if you are a vegetarian or have a weak digestion. Instead, opt for vegetarian food that is rich in protein and fiber.

Kashmiri dishes: Kashmiri dishes such as rogan josh, gushtaba, rishta, tabak maaz or kanti are popular in Ladakh as well, but they are not suitable for everyone. Kashmiri dishes are usually spicy, oily and heavy, and they can cause acidity, indigestion or heartburn. Kashmiri dishes can also be unhygienic or stale if not prepared fresh or stored properly. Therefore, it is advisable to avoid or limit Kashmiri dishes in Ladakh, especially if you are not fond of them or have a sensitive stomach. Instead, opt for Ladakhi dishes that are mild, light and fresh.

Milk products: Milk products such as cheese, butter, yogurt or paneer can be beneficial for your health and nutrition, but they can also cause problems if consumed in excess or if you are lactose intolerant. Milk products can cause bloating, gas or diarrhoea and they can also increase your body heat and make you feel thirsty. Therefore, it is advisable to avoid or limit milk products in Ladakh, especially if you have any dairy allergies or intolerance. Instead, opt for water or herbal teas that hydrate you and help you cope with the altitude.

These are some more foods that you may want to avoid or limit in Ladakh to have a safe and enjoyable trip. However, this does not mean that you cannot enjoy the delicious and diverse cuisine of Ladakh. There are many dishes that are suitable for everyone and that showcase the rich culture and history of Ladakh.

Some of these dishes are:

Thukpa: Thukpa is a hearty soup made from noodles, vegetables and meat (optional). It is a staple dish of Ladakh that is warm, filling and comforting. It is also easy to digest and hydrate you.

Skyu: Skyu is a traditional dish made from wheat dough shaped into small pieces and cooked with vegetables and meat (optional). It is similar to pasta but more chewy and dense. It is also nutritious and satisfying.

Tingmo: Tingmo is a steamed bread that is soft and fluffy. It is often served with soups or curries as an accompaniment. It is also simple and mild in taste.

Ladakhi Pulao: Ladakhi Pulao is a rice dish cooked with dry fruits, nuts and spices. It is aromatic and flavourful but not too spicy. It is also rich in carbohydrates and proteins.

Leh Berry Juice: Leh Berry Juice is a refreshing drink made from sea buckthorn berries that are found only in Ladakh. These berries are rich in omega-3 fatty acids and antioxidants that boost your immunity and health.

Ladakh is a wonderful place to visit and explore its natural beauty, culture and cuisine. By following some simple tips on what foods to avoid or limit in Ladakh, you can make your trip more comfortable and enjoyable. However, this does not mean that you cannot enjoy the delicious and diverse cuisine of Ladakh. There are many dishes that are suitable for everyone and that showcase the rich culture and history of Ladakh. Some of these dishes are thukpa, skyu, tingmo, ladakhi pulao and leh berry juice. These dishes are warm, filling, comforting and nutritious. They are also easy to digest and hydrate you. They will make you fall in love with Ladakhi food and make you want to come back for more. We hope that this blog has helped you to understand what to eat and what to avoid in Ladakh. We wish you a happy and safe journey to Ladakh and hope that you have a memorable experience there.