Food in East Timor is simple, hearty, and influenced by both Portuguese and Southeast Asian cuisines. Common staples include rice, corn, grilled meats, leafy greens, and spicy sambal. Seafood is widely eaten, especially along the coast and on Atauro Island — a popular destination for divers.

Food Safety Considerations

While meals in Dili’s restaurants and guesthouses are generally safe when freshly cooked, food hygiene standards across the country are highly variable, particularly in rural areas or informal stalls.

Key food safety tips:

• Choose hot, freshly cooked meals. Avoid food that has been sitting out.

• Avoid raw salads or uncooked vegetables, especially in rural areas.

• Fruit should be peeled or washed in bottled water before eating.

• Be cautious with buffets, open-air markets, and foods involving eggs, dairy, or sauces that may not be properly refrigerated.

• Street food exists but is far less prevalent than in neighbouring countries and often lacks temperature control.

Seafood and Unusual Risks

Fish is a major protein source in East Timor, particularly along the coast and on islands like Atauro. However, there are some important cautions:

• Ciguatera poisoning has been reported from reef fish, including barracuda, grouper, and red snapper. These toxins are not destroyed by cooking and can cause serious gastrointestinal and neurological symptoms.

• Avoid reef fish over 1kg, especially in small, local seafood establishments where sourcing is unclear.

• Shellfish and smaller ocean fish (e.g. sardines) are usually safe if well-cooked.

• In more remote areas, storage and cooling may be unreliable — avoid fish that smells "off" or appears discoloured.

Drinking Water and Beverages

• Tap water is not safe to drink.

• Use sealed bottled water for drinking and brushing teeth.

• Avoid ice unless you are confident it’s made from purified water (generally only in major hotels or reputable restaurants).

• Coffee and tea are usually boiled and safe.

• Fresh juices may be diluted with tap water — check before drinking.

Traveller Advice:

• Stick to foods that are hot, freshly prepared, and served from busy kitchens or vendors.

• Be cautious with seafood, especially large reef fish.

• Avoid raw or undercooked dishes, including ceviche or local sashimi-style offerings.

• Always carry oral rehydration salts and an antibiotic such as azithromycin in case of traveller’s diarrhoea.