What causes foodborne illness, the symptoms to watch for, who is most at risk and simple kitchen habits that keep your family safe.
A foodborne illness is any sickness caused by eating or drinking something contaminated with harmful bacteria, viruses, parasites or toxins. Symptoms often include nausea, vomiting, diarrhoea and stomach cramps. Most cases settle within a few days, and you can prevent many of them by keeping food clean, cooking it thoroughly and storing it at safe temperatures.
Food poisoning can happen anywhere, from a busy restaurant to your own kitchen. Hot climates, large family gatherings and buffets during celebrations or Ramadan can increase the risk if food is left out too long. This guide explains the common causes, symptoms to watch for, who is most at risk, and simple habits that keep your family safe.
What causes foodborne illness?
Germs can contaminate food at any stage, from the farm to your plate. The main culprits are:
- Bacteria: such as Salmonella (often linked to eggs and poultry), Campylobacter (undercooked chicken), E. coli (undercooked minced meat, unwashed produce) and Listeria (unpasteurised dairy, chilled ready-to-eat foods).
- Viruses: such as norovirus and hepatitis A, often spread by unwashed hands or contaminated water and shellfish.
- Parasites: found in contaminated water, undercooked meat or unwashed produce.
- Toxins: some bacteria, such as Bacillus cereus in cooked rice left at room temperature, produce toxins that reheating does not destroy.
Contamination usually happens through poor hand hygiene, undercooking, cross-contamination between raw and ready-to-eat foods, or food being kept warm for too long.
What are the symptoms of foodborne illness?
Symptoms can start within hours or take several days to appear, depending on the germ. Common signs include:
- Nausea and vomiting
- Diarrhoea, which may be watery or occasionally bloody
- Stomach pain and cramps
- Fever and chills
- Headache, aches and tiredness
- Loss of appetite
The biggest risk for most people is dehydration from losing fluids through vomiting and diarrhoea.
Who is most at risk?
Anyone can get food poisoning, but some groups are more likely to become seriously ill:
- Babies and young children
- Pregnant women, because infections such as Listeria can harm the unborn baby
- Adults over 65
- People with weakened immune systems, for example due to cancer treatment, diabetes or certain medicines
These groups should take extra care with high-risk foods such as unpasteurised dairy, raw or undercooked eggs and meat, and chilled ready-to-eat foods.
How to prevent foodborne illness at home
The WHO’s five keys to safer food offer a simple framework you can use every day.
1. Keep clean
Wash your hands with soap and water before handling food, after touching raw meat and after using the toilet. Keep worktops, chopping boards and cloths clean.
2. Separate raw and cooked food
Use separate boards and knives for raw meat and ready-to-eat foods. Store raw meat and fish covered on the bottom shelf of the fridge so juices cannot drip onto other foods.
3. Cook thoroughly
Cook chicken, minced meat, kebabs and burgers until they are steaming hot all the way through, with no pink meat and juices running clear. A food thermometer is a helpful tool. Reheat leftovers until piping hot.
4. Keep food at safe temperatures
Bacteria multiply fastest at warm room temperatures. Keep your fridge at 5°C or below, and refrigerate leftovers within two hours, or sooner in hot weather. Cool cooked rice quickly and refrigerate it, eat it within a day, and reheat it only once.
5. Use safe water and raw ingredients
Use safe drinking water, wash fruit and vegetables well, choose pasteurised milk, and do not use food past its use-by date.
| Food | Main risk | Safety tip |
|---|---|---|
| Chicken and poultry | Campylobacter, Salmonella | Do not wash raw chicken; cook until no pink remains |
| Minced meat, kebabs | E. coli | Cook right through to the centre |
| Eggs | Salmonella | Cook well for vulnerable groups; avoid raw egg desserts |
| Cooked rice and biryani | Bacillus cereus toxin | Cool and refrigerate quickly; reheat once only |
| Raw milk and soft cheese | Listeria, Brucella | Choose pasteurised products |
| Salads and fresh herbs | E. coli, parasites | Wash thoroughly in safe water |
For more on keeping your pantry and fridge organised, see our food storage guide, and our article on food hygiene from farm to fork.
What to eat and drink when you have food poisoning
Most mild cases can be managed at home with rest and fluids.
- Drink plenty: take small, frequent sips of water. Oral rehydration solutions from the pharmacy replace lost salts and are especially useful for children and older adults.
- Eat when ready: once you feel able, try plain foods such as toast, rice, bananas, plain crackers, khichdi or soup.
- Avoid for a while: fatty, spicy or very sugary foods, alcohol and strong coffee, which can upset the stomach further.
- Rest and wash hands: stay home while unwell and for 48 hours after symptoms stop, and do not prepare food for others during this time.
Our guide to food poisoning covers recovery in more detail.
When to see a doctor or nutrition professional
Seek medical advice if you or a family member has:
- Signs of dehydration, such as very little urine, dizziness or a dry mouth
- Blood in vomit or stools
- Vomiting that stops you keeping any fluids down
- Diarrhoea lasting more than a week, or vomiting for more than two days
- A high fever or severe stomach pain
- Symptoms during pregnancy, or in a baby, older adult or someone with a weak immune system
If someone is confused, very drowsy or severely unwell, contact local emergency services immediately.
Frequently asked questions
How long does foodborne illness last?
Most cases improve within a few days to a week. Some infections take longer, and anyone with severe or persistent symptoms should see a doctor.
Is it safe to reheat rice?
Yes, if it was cooled quickly and kept in the fridge. Eat it within a day, reheat it until steaming hot and only reheat it once.
Should I take antibiotics for food poisoning?
Most cases do not need antibiotics, as they are often caused by viruses or settle on their own. A doctor will decide if treatment is needed based on your symptoms and tests.
Can you get food poisoning from vegetables?
Yes. Fresh produce can be contaminated by soil, water or handling. Washing it well in safe water and storing it properly reduces the risk.
Get personalised nutrition support
If repeated stomach upsets, food intolerances or recovery after illness are affecting your diet, Dr. Rida Saeed can help you rebuild balanced, safe eating habits. Consultations are online for clients in the UAE, Pakistan and worldwide. Explore our nutrition services or book via WhatsApp +971 54 448 6145.
This article is for general information only and is not a substitute for medical advice. Please speak to your doctor or a qualified health professional about your individual needs.
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Dr. Rida Saeed
Dr. Rida Saeed is a nutritionist offering online nutrition consultations for clients in the UAE, Pakistan and worldwide. She helps with gut health, PCOS and hormones, fertility and pregnancy, weight management and diabetes through practical, personalised diet plans. Book on WhatsApp +971 54 448 6145.
