Food and Dietary Guide

Food across Nepal, Tibet, and Bhutan is one of the most rewarding parts of a Himalayan trip and one of the easiest places to make a small mistake that costs days of trekking. Each country has a distinct culinary tradition shaped by altitude, religion, climate, and trade. Nepal's dal bhat is the staple that fuels every guide and porter on every trek and is one of the most balanced meals in mountain cuisine.

Tibet's tsampa and butter tea are calibrated for the cold, dry plateau. Bhutan's ema datshi — chilies in cheese sauce — is the national dish and one of the spicier cuisines in the region. Vegetarian, vegan, gluten-free, halal, and kosher diets are all accommodated across the major hotels and luxury lodges, though the depth of accommodation varies. Water safety, altitude eating, and food hygiene are the three areas where most stomach issues on Himalayan trips begin and end. This guide covers everything honestly.

Food and Dietary Guide for Nepal, Tibet, and Bhutan: Cuisine, Dietary Needs, and Altitude Eating

Food in Nepal, Tibet, and Bhutan is one of the most underexplained topics in Himalayan travel and one of the most rewarding to get right. The three countries have distinct culinary traditions shaped by altitude, religion, the available crops, and centuries of trade across the mountain passes. Nepal's food is layered — Newari heritage cuisine in Kathmandu, Thakali on the Annapurna trail, and dal bhat across the country as the universal mountain staple.

Tibetan food is calibrated for the dry, cold plateau — tsampa, yak butter tea, momos, and thukpa are the staples that have fuelled life above 3,500 meters for centuries. Bhutanese food is dominated by ema datshi and is one of the spicier cuisines in the wider Himalayan region.

After two decades of running departures across the region, our team has watched thousands of travelers experience Himalayan food. The pattern is consistent. Travelers who try the regional dishes thoughtfully and respect the basic water safety rules eat well throughout their trip.

Travelers who improvise — drinking unfiltered tap water, eating raw salads at altitude, sampling street food in monsoon season — pay for their improvisation with one or two days off the trail. The good news is that the rules are simple, the food is genuinely excellent, and the dietary accommodations available across the major hotels and luxury lodges are stronger than most travelers expect.

This guide explains the regional cuisines honestly, walks through dietary accommodation across the three countries, addresses water safety and altitude eating in detail, and covers the food culture and ethics travelers should understand before they sit down to their first meal. It is written for travelers who want to eat well and stay healthy during the trip.

Nepali Cuisine

Dal Bhat: The Mountain Staple

Dal bhat is the foundation of Nepali mountain cuisine — lentil soup (dal), steamed rice (bhat), curried vegetables (tarkari), pickle (achar), and often a small portion of meat or paneer on the side. The phrase 'dal bhat power, twenty-four hour' is a running joke among trekkers and porters because the meal is genuinely calorie-dense, protein-balanced, and refilled freely at most lodges.

A guide eating dal bhat at 4,000 meters at lunchtime is fuelling for an afternoon of altitude work, and the meal does what the marketing claims. Lodges dal bhat at altitude typically use mustard oil for cooking and add turmeric, cumin, coriander, and ginger as the base spice profile. Lower-altitude lodges add chilies more freely than higher-altitude lodges, where the cold reduces appetite for spice.

Newari Cuisine in the Kathmandu Valley

Newari cuisine is the heritage food of the Kathmandu Valley and is one of the most distinctive food traditions in South Asia. A traditional Newari meal called samay baji combines beaten rice (chiura), spiced soybeans (bhatmas), buffalo meat (chhwela), boiled egg, fried fish, and pickled vegetables in a single platter.

Yomari — sweet rice dumplings filled with molasses and sesame — are eaten during Yomari Punhi in December. Choila (spiced grilled buffalo), bara (lentil pancakes), and kachila (raw spiced buffalo) define the more adventurous corner of Newari food. The most authentic Newari restaurants in Kathmandu are in Patan and Bhaktapur — our guides recommend specific restaurants at the time of booking based on your tastes.

Thakali Cuisine on the Annapurna Trail

Thakali food is the regional cuisine of the Thak Khola valley along the lower Annapurna Circuit and is widely considered the best mountain food in Nepal. The Thakali set meal is dal bhat, refined — buckwheat porridge or rice as the base, lentil soup with extra ginger and timur (Sichuan pepper), spiced potato curry, fermented radish achar, and often a small piece of dried buffalo (dried meat). Thakali tea — strong black tea brewed with butter and salt — is the high-altitude variant. The best Thakali restaurants in Pokhara and Tatopani serve meals that justify a detour on any Annapurna itinerary.

Other Nepali Specialties

• Momos — Tibetan-influenced steamed dumplings, typically filled with buffalo, chicken, or vegetables. Available everywhere, from street stalls to luxury hotels
• Sel roti — sweet ring-shaped rice bread, fried in ghee, common at Tihar and Dashain
• Gundruk — fermented leafy vegetable, served as soup or pickle, intensely savory and uniquely Nepali
• Sukuti — dried buffalo meat, eaten as a snack or in curry, shelf-stable for weeks at altitude
• Khaja — an afternoon tea snack of beaten rice, fried lentils, pickled vegetables, and sometimes meat
• Sekuwa — grilled meat skewers, popular street food in the Terai and the Kathmandu Valley

Tibetan Cuisine

Tsampa and Butter Tea

Tsampa is roasted barley flour mixed with butter tea, salt, and sometimes cheese into a malleable dough that travelers eat by hand. It is the staple food of the Tibetan plateau and has fuelled Tibetan nomadic and agricultural communities for over a thousand years.

Tsampa is shelf-stable for weeks, calorie-dense, and easy to prepare at altitude, where boiling water takes longer. Most international travelers find tsampa challenging on first encounter — the texture is dense and the flavor subtle — but it is worth trying for the cultural experience. Many Tibetan monasteries serve tsampa to pilgrims and travelers.

Butter tea (po cha) is the universal Tibetan drink — brewed black tea churned with yak butter and salt. The combination is a calorie- and fat-delivery system optimized for high-altitude survival in cold, dry conditions. The taste is closer to soup than to tea, and most international travelers find it unfamiliar on first sip. Butter tea is offered in homes, monasteries, and tea houses across the plateau as a gesture of hospitality. Refusing the third cup is the polite signal that you have had enough — refusing the first or second cup is considered rude.

Momos and Thukpa

Momos are steamed or fried dumplings filled with yak, beef, or vegetables, and served with a chili-garlic sauce. Tibetan momos are typically larger and thicker-skinned than the Nepali variant, and their traditional fillings differ — yak meat, chives, and tsampa-thickened broth.

Thukpa is a hand-pulled noodle soup with vegetables, meat, and often a small fried egg on top. Both are widely available across Lhasa, Shigatse, and the major prefectures, and both are excellent altitude foods because the broth aids hydration and the carbohydrates are easily metabolized.

Yak Products

The yak is central to Tibetan cuisine and culture. Yak butter, yak cheese (chura), yak yogurt (sho), and yak meat (typically dried as shapale or stewed) define the Tibetan dairy and meat tradition. Sho is one of the most distinctive and rewarding products to try — Tibetan yogurt is thicker and tangier than Western yogurt, often served with sugar or honey. The Shoton Festival, held late August or early September, takes its name from sho — Shoton means "yogurt banquet."

Chinese-Tibetan Crossover Cuisine

Lhasa restaurants serve a wide range of Chinese cuisine alongside traditional Tibetan dishes — Sichuan, Cantonese, and northern Chinese restaurants are common. Travelers wanting variety can find good Chinese food across the city. The most authentic Tibetan restaurants in Lhasa serve traditional dishes alongside Chinese standards because the customer base is mixed — local Tibetans, Chinese migrants, and international travelers.

Bhutanese Cuisine

Ema Datshi: The National Dish

Ema datshi — chilies in cheese sauce — is the Bhutanese national dish and is served in every household, restaurant, and hotel across the kingdom. Whole green or red chilies (the chilies themselves, not as a spice) are stewed in melted cheese until soft, producing a dish that is genuinely spicy by Western standards.

The sauce is poured over red rice and eaten as the main protein-and-fat carrier of the meal. Variants include kewa datshi (potato in cheese sauce, milder), shamu datshi (mushroom in cheese sauce, the most internationally accessible), and shakam ema datshi (dried beef with chilies and cheese).

Red Rice

Bhutanese red rice is the staple grain of the kingdom and is served as the base of almost every meal. The grain has a distinctive nutty flavor and chewier texture than white rice. Red rice is grown in the western valleys around Paro and Punakha and is increasingly exported as a specialty product. Travellers can pack red rice as a souvenir at the Paro Airport duty-free shop on departure.

Other Bhutanese Specialties

• Phaksha paa — pork stewed with red chilies, radish, and dried mushrooms
• Jasha maru — Bhutanese chicken curry with ginger, garlic, tomato, and chilies
• Goen hogay — cucumber salad with Sichuan pepper and chilies, served as a side
• Suja — Bhutanese butter tea, similar to Tibetan po cha but with regional variations
• Hoentay — buckwheat dumplings filled with turnip, spinach, and cheese, a Haa Valley specialty
• Khatem — bitter gourd stewed with cheese, distinctive to Bumthang

Spice Levels

Bhutanese cuisine is genuinely spicy by Western standards — chilies are treated as vegetables rather than spices. Most luxury hotels and restaurants prepare milder versions for international guests by default, but travelers can request the traditional spice level for an authentic experience. We brief spice tolerance with every Bhutan-bound guest at the time of booking and confirm preferences with each property on the itinerary.

Cuisine Quick Reference

The table below summarises the signature dishes, staples, and beverages across the three countries.

Dietary Accommodation Across the Region

Vegetarian

Vegetarian travelers are well accommodated across all three countries. In Hindu and Buddhist religious traditions in Nepal and the kingdom, vegetarian food is the default at many monasteries, religious festivals, and fasting days. Dal bhat, momos, thukpa, ema datshi, and most regional dishes have vegetarian variants.

Pure vegetarian (jain) requirements requiring no onion, garlic, or root vegetables are accommodated by request at major hotels and on guided tours but require advance notice. Eggs are generally considered vegetarian in the Nepali and Bhutanese context, but not in the Indian-origin vegetarian tradition — travelers with strict no-egg requirements should specify.

Vegan

Vegan accommodation is more recent in the region but is now widely available across luxury hotels and major lodges. Dairy is heavily used in Tibetan cuisine (yak butter, cheese, yogurt) and Bhutanese cuisine (ema datshi is dairy-based) — vegan travelers in Tibet and Bhutan should expect more limited menu options than vegetarian travelers. Vegan dal bhat in Nepal is straightforward — lentils, rice, vegetables, and pickle without ghee. Plant-based milk for tea and coffee is available at major hotels but not at most trekking lodges.

Gluten-Free

Gluten-free accommodation is reasonably handled at luxury hotels and major lodges with advance notice. Rice is the primary grain across all three countries, which means dal bhat, ema datshi over rice, and momos with rice paper wrappers are all naturally gluten-free options.

Wheat-based foods to avoid include momos with wheat wrappers, thukpa noodles, sel roti, chapati, and most baked goods. Tsampa is barley-based and is not gluten-free. We confirm gluten-free requirements with every property at the time of booking and arrange dedicated preparation where required.

Halal

Halal accommodation is available at major hotels in Kathmandu, Pokhara, Thimphu, Paro, and Lhasa with advance notice. Halal-certified restaurants are available in Kathmandu's Thamel district and Pokhara, and most luxury hotels can prepare halal meals upon request. Trekking lodges can reliably prepare vegetarian and fish meals, but halal meat is not consistently available at altitude. Halal travelers on extended treks typically eat vegetarian or fish for the trekking portion of the trip.

Kosher

Strict kosher accommodation is more challenging across the region. Kosher-certified restaurants do not exist in Nepal, Tibet, or Bhutan. The Chabad House in Kathmandu's Thamel district provides kosher meals during Shabbat and major Jewish holidays for travelers in the city.

Travelers requiring strict kosher observance throughout the trip typically combine vegetarian meals (which are inherently parve and pose fewer kosher challenges) with kosher snacks brought from home. We confirm kosher requirements at the time of booking and coordinate where possible.

Allergies and Intolerances

Common allergies — peanuts, tree nuts, shellfish, soy, dairy, egg — are accommodated at luxury hotels and major lodges with advance notice. Cross-contamination risks are higher in trekking lodge kitchens than in luxury hotel kitchens.

Travelers with severe allergies should bring their own EpiPen and emergency medication, declare allergies at every meal, and avoid street food entirely. Lactose intolerance is widely accommodated because dairy-free options are standard in Nepali and most Bhutanese cooking. Tibetan cuisine is more dairy-heavy and is less easily adapted for severe lactose intolerance.

Dietary Accommodation Quick Reference

Water Safety: The Single Most Important Rule

Water-borne illness is the single most common cause of upset stomach and trip disruption across all three countries. The rule is simple: do not drink tap water, do not drink unfiltered water from streams, and do not put ice from unknown sources into drinks. Following the rule prevents almost all gastrointestinal issues travelers experience on Himalayan trips.

Bottled Water

Sealed bottled water is reliable across all three countries. Major brands include Aqua and Bisleri in Nepal, Tashi and Druk in Bhutan, and Master Kong and Nongfu Spring in Tibet. Always inspect the seal before drinking — unsealed bottles can be refilled with tap water and resold. Bottle prices rise with altitude — a 1-liter bottle costs roughly NPR 30 in Kathmandu, NPR 100 at Namche Bazaar, and up to NPR 350 at Lobuche. Plastic bottle waste is a serious environmental issue across the trekking corridors, and reducing single-use bottle consumption is an increasing priority for responsible trekking.

Filtered and Treated Water

Most luxury hotels in Kathmandu, Pokhara, Thimphu, Paro, and Lhasa filter their drinking water in-house, and the tap water at these properties is generally safe. Major trekking lodges along the EBC, Annapurna, and Langtang routes provide filtered drinking water (sometimes called 'safe water stations') at a small charge — typically NPR 100 to 200 per liter. The combination of filtered water at lodges plus a personal water purification system (SteriPEN, water filter, or purification tablets) handles the entire trekking water need without single-use bottles.

Water Purification Methods

• SteriPEN — UV light sterilizer, treats 1 liter in 90 seconds, requires batteries, kills viruses, bacteria, and protozoa
• Water purification tablets — chlorine dioxide tablets like Aquamira treat 1 liter in 30 minutes, no batteries, light to pack, leave a faint chlorine taste
• Pump filters (Katadyn, MSR) — filter mechanically, work without batteries, more expensive and bulkier than tablets
• Boiling — 1 minute rolling boil at altitude (3 minutes above 6,500 meters), reliable but requires fuel and time
• Hotel filtered water plus refill bottle — most reliable for non-trek travel

Eating at Altitude: What Actually Helps

Carbohydrate Loading

The body metabolizes carbohydrates more efficiently than fats at altitude because carbohydrate metabolism uses less oxygen per calorie. High-altitude trekkers benefit from a carbohydrate-heavy diet — rice, pasta, potatoes, oatmeal, dal bhat, and dried fruit. The classic mountain advice 'eat the bhat, leave the meat' has a physiological basis at altitude. Most luxury lodges build carbohydrate-dense menus into every dinner above 3,000 meters.

Loss of Appetite

Loss of appetite is one of the most common AMS symptoms and creates a dangerous feedback loop — reduced eating leads to lower energy, lower energy leads to harder days, and harder days lead to more AMS. The rule is to keep eating even when the appetite is reduced. Small, frequent meals work better than three large meals at altitude. Soups, dal bhat, hot drinks, and dried fruit are easier to consume when appetite is reduced than heavy stews or fried foods.

Hydration

Acclimatization generates significant water loss through increased breathing and bicarbonate diuresis. Trekkers should drink three to four liters of water per day above 3,500 meters. Dehydration mimics and worsens altitude sickness symptoms — most travelers who report AMS-like headaches at altitude are actually dehydrated rather than affected by altitude. Hot lemon ginger tea is the universal mountain hydration drink — calorie-light, warming, and ginger settles the stomach in cold weather.

Foods to Avoid at Altitude

• Heavy cream sauces and very rich foods — slower to metabolize at altitude
• Excessive caffeine — caffeine is a mild diuretic and worsens dehydration; limit to 2-3 cups of coffee per day
• Alcohol — depresses the breathing reflex, worsens altitude sickness, avoid entirely above 3,500 meters
• Very spicy food — can worsen reflux at altitude; reduce spice level above 4,000 meters
• Raw salads and unpeeled fruit at altitude — wash water at remote lodges may be untreated
• Fried foods late in the evening — slower digestion at altitude can disrupt sleep

Food Safety on the Trail

Hot Cooked Food Is Safer Than Cold

The simple rule across the region is: hot-cooked food prepared and served hot is reliably safe. Cold dishes prepared in advance and held at room temperature carry a higher risk because lodge refrigeration above 3,000 meters is sometimes intermittent. This means that freshly cooked dal bhat is reliable, while pre-prepared cold buffet items at lower-altitude lodges during the monsoon season are riskier.

Avoid Raw Salads and Uncooked Vegetables on the Trek

Raw salads are washed in lodge water that is not always treated to drinking standards. Most stomach issues on the trekking corridors trace back to raw salads or unpeeled fruit eaten at altitude. Cooked vegetables are safer than raw. Peeled fruit (bananas, oranges, apples after peeling) is safer than unpeeled fruit (strawberries, grapes) because peeling removes contamination from the washing water.

Meat and Fish

Meat at altitude is typically transported by yak or porter from lower regions and can spend several days in transit. Most lodges manage this by cooking meat thoroughly and serving it hot. Travelers who want to be more conservative often eat vegetarian food for the trekking portion of the trip — guides and porters routinely eat vegetarian dal bhat for the same practical reason. Fish is rare on the trekking corridors and is typically frozen for transport. Travelers seeking fresh fish should limit themselves to lower-altitude city restaurants.

Street Food

Street food in Kathmandu, Pokhara, Thimphu, Paro, and Lhasa is genuinely excellent and is one of the rewarding aspects of regional travel. The rule is to choose street food vendors with high turnover (food cooked fresh and served immediately rather than sitting), to eat at busy stalls where local customers indicate quality, and to avoid street food during the heavy monsoon when ingredient quality declines. Travelers with sensitive stomachs may prefer to limit street food to the first half of the trip — recovering from a stomach incident takes days that are easier to spare in the city than at altitude.

Fruits and Vegetables Off the Trail

Fresh fruits and vegetables in Kathmandu, Pokhara, and other cities in Bhutan are widely available and of excellent quality. The standard travel safety rules apply: peel fruit yourself, wash vegetables in treated water before raw consumption, and prefer cooked vegetables to raw at less-trusted venues. Hotels and luxury restaurants typically use treated water for vegetable washing, and salads at these properties are safe.

Local Food Culture and Etiquette

Eating With Hands

Traditional Nepali, Tibetan, and Bhutanese cuisine is often eaten with the right hand only. The left hand is considered ritually impure across all three traditions and is not used for eating, passing food, or accepting food from others. International travelers using utensils are not expected to follow this convention, but should still avoid passing food or shared dishes with the left hand.

Refusing and Accepting Food

Refusing food at a Tibetan, Sherpa, or Bhutanese household is considered impolite. The convention across the region is to accept what is offered, eat at least a small portion, and signal completion by leaving a small amount on the plate (which indicates 'I am satisfied'). Refusing the third cup of tea or the third helping of food is the polite signal that you have had enough. Refusing the first or second offering is considered rude.

Eating Dal Bhat and Set Meals

Lodge dal bhat is typically refilled freely until the diner signals that it is complete. The convention is for the host or staff to come around with additional rice, lentils, and curry until the diner indicates they are finished. Eating slowly and finishing one round before signaling for refills is appropriate. Indicating completion by covering the plate or placing a hand over it is universally understood.

Tea and Hospitality

Tea is offered everywhere across the region as a gesture of hospitality. In Nepal, masala chai is the universal welcome drink. In Tibet, butter tea (po cha) is offered in monasteries and homes. In Bhutan, both butter tea (suja) and sweet milk tea are common. Refusing tea entirely is impolite — accepting at least one cup is appropriate even if you do not finish it.

Religious Food Considerations

• Beef is restricted in Nepal — most Nepali Hindus do not eat it, and many cities have beef restrictions. Buffalo (buffalo) is widely eaten and sometimes labeled 'beef' on tourist menus. Travelers wanting cattle beef specifically should ask
• Many Buddhists across all three countries eat meat but avoid certain animals (such as large mammals like cattle and yaks in some traditions). Vegetarian observance during specific lunar days and festivals is widespread
• Pork is rare in Tibet and parts of Nepal due to religious considerations, but common in Bhutan
• During the Saga Dawa Festival in May, vegetarian observance is widespread across Tibetan Buddhist communities

Frequently Asked Questions

What is dal bhat, and why do trekkers eat it constantly?

Dal bhat is the staple Nepali meal of lentil soup, rice, curried vegetables, and pickle. It is the universal trekking food because it is calorie-dense, protein-balanced, readily refilled at most lodges, and reliably available across trekking corridors. The 'dal bhat power, twenty-four-hour' joke among trekkers and porters reflects the meal's genuine ability to fuel long days at altitude. The carbohydrate-rich profile is also physiologically optimal for high-altitude work.

Is the food safe in Nepal, Tibet, and Bhutan?

Generally, yes, at luxury hotels, major lodges, and reputable restaurants with proper kitchen practices. The main risks are unfiltered water and raw foods washed in untreated water. Following standard travel safety rules — drink only sealed bottled or filtered water, avoid raw salads at altitude, peel fruit yourself, and choose hot, freshly cooked food — addresses almost all food safety concerns.

Can I get vegetarian food everywhere?

Yes. Vegetarian food is widely available across all three countries because of the strong Hindu and Buddhist religious traditions that include vegetarian observance. Dal bhat, momos with vegetable filling, ema datshi with potato or mushroom (kewa datshi or shamu datshi), and most regional dishes have vegetarian variants. Pure vegetarian (no onion, garlic) requirements are accommodated with advance notice.

How do I handle gluten-free dietary needs?

Gluten-free accommodation is available at most luxury hotels and major lodges with advance notice. Rice is the primary grain, which means dal bhat, ema datshi over rice, and many regional dishes are naturally gluten-free. Wheat-based foods to avoid include momos with wheat wrappers, thukpa noodles, sel roti, chapati, and most baked goods. Tsampa is barley-based and is not gluten-free. We confirm gluten-free requirements for every property at the time of booking.

Is street food safe?

Often, with the standard travel safety rules. Choose vendors with high turnover, where food is cooked fresh and served hot rather than left to sit. Eat at busy stalls where local customers indicate quality. Avoid street food during the heavy monsoon when ingredient quality declines. Travelers with sensitive stomachs may prefer to limit street food to the first half of the trip because recovering from a stomach incident can take days, which are easier to spare in the city than at altitude.

What do I eat on a trek if I do not like dal bhat?

Most trekking lodges offer Western menu options alongside dal bhat — pasta, fried rice, pizza, French fries, omelets, soups, and pancakes are all standard. The Western options are often less calorie-dense than dal bhat, so trekkers who eat Western menus throughout a long trek sometimes find their energy lagging. Many experienced trekkers eat Western breakfast and lunch and switch to dal bhat for dinner because the slow-release carbohydrates support overnight recovery at altitude.

How does altitude affect appetite?

Loss of appetite is one of the most common AMS symptoms above 3,500 meters. The challenge is that reduced eating leads to lower energy, which leads to harder days, which lead to more AMS. The rule is to keep eating even when appetite is reduced — small, frequent meals work better than three large meals. Soups, dal bhat, hot drinks, and dried fruit are easier to consume when appetite is reduced than heavy stews or fried foods.

Should I avoid raw salads on the trek?

Yes. Raw salads at altitude are washed in lodge water that may not meet drinking standards. Most stomach issues on the trekking corridors are traced back to raw salads or unpeeled fruit served at lodges. Cooked vegetables are safer than raw, and peeled fruit (bananas, oranges, apples after peeling) is safer than unpeeled fruit (strawberries, grapes) because the peeling removes contamination from washing water.

What about alcohol at altitude?

Avoid entirely above 3,500 meters. Alcohol depresses the breathing reflex, which is the worst possible thing to happen at altitude when the body is already struggling to oxygenate. The single beer at base camp is one of the most common contributors to severe overnight sleep apnea on high-altitude treks. Sleeping medications and sedatives have the same effect and should also be avoided. Save the celebratory drink for back in Kathmandu.

Is Bhutanese food really that spicy?

By Western standards, yes. Chilies are treated as a vegetable rather than a spice, and ema datshi serves whole chilies as the main protein-and-fat carrier. Most luxury hotels and restaurants prepare milder versions for international guests by default, but travelers can request the traditional spice level for an authentic experience. We brief spice tolerance with every Bhutan-bound guest at the time of booking.

Do I need to bring my own snacks?

Recommended for travelers with strong food preferences or specific energy-bar preferences. Lodge snacks at altitude are typically simple — biscuits, dried fruit, chocolate, packaged energy bars at premium prices. Bringing a personal stash of preferred snacks (energy bars, trail mix, dried mango, chocolate from home) is a small comfort that experienced trekkers consistently bring. Pack snacks in your daypack for trail days and a backup stash in your duffel for lodge evenings.

How do I order vegetarian dal bhat?

Vegetarian dal bhat — sometimes called 'dal bhat veg' — is the default at most lodges and is widely understood by guides and lodge staff. Travelers can specify 'no meat' (sometimes 'sakar' in Nepali), and the kitchen will prepare lentils, rice, vegetable curry, and pickle without meat. Travelers wanting vegan dal bhat should specify 'no ghee' (no clarified butter), which is sometimes used in vegetable preparation. Eggs may or may not be considered vegetarian, depending on the lodge — confirm if eggs are an issue.

What food souvenirs should I bring home?

Bhutanese red rice and chilies are excellent souvenirs and are sold at the Paro Airport duty-free shop on departure. Tibetan tea (Pu-erh blended with Tibetan butter) is available in Lhasa. Nepali timur (Sichuan pepper) is widely available at spice markets in Kathmandu. Yak cheese and chura are difficult to import internationally because of customs restrictions on dairy products. Tea and dried spices generally pass customs without issues.