Travelling Tibet can be a dream for many people, but we often get questions from those who are concerned that they won’t be able to enjoy their experience due to their dietary restrictions. Whether it is a food allergy or a lifestyle choice, a key step in making your Tibetan adventure a reality is to know what your options are.
With cooperation from the locals and a little bit of preparation, food allergies, intolerances, or dietary preferences do not need to stop your adventure. If you are travelling with a guide, it is important to let your guide or tour company know as soon as possible if you have any questions about your specific dietary situation.
Not all of the locals (especially in the more rural areas) are familiar with the idea of allergies, etc., so if you have allergies, you will need to make sure at each meal the right people are aware and understand what you can or cannot eat (your guide, servers & cooks, homestay host, etc.). Be sure you let them know that you don’t want any of *insert particular item*, rather than only wanting less of it.
Continue reading below as we briefly cover some of the common dietary restrictions and preferences.
No problem. A lot of Tibetans are religious vegetarians, so every restaurant will have something for you to eat. Traditional diet relies a lot on potatoes, barley, various cabbages/green leafy vegetables, and yak products (butter, milk, yogurt, cheese). However, due to the elevation of Tibet, the variety of vegetables is a little more restricted in the rural areas, so you may want to pack yourself a few treats just to add a little variety.
Vegans may find travelling in Tibet a little more difficult as the Tibetan diet is heavily reliant on Yak products. When ordering dishes, check that your vegetables and bread do not come pre-buttered. Beans are not traditionally found in the Tibetan diet (although tofu might be available in some of the Chinese dishes), so for your protein sources, you may want to pack some of your own.
In Lhasa and the TAR specifically, the food is influenced by Nepal and other surrounding countries, so here you can enjoy some curries and dhal, etc.. Additionally, some of the Eastern Tibetan regions grow walnuts, making these a common snack served to guests. Vegans will probably also want to skip the yak butter tea, sweet tea, and milk tea, opting for a straight black or green tea instead. Maybe it’s also a good excuse to try the local barley wine!
If this is you, it is important to know that barely is a staple of the Tibetan diet. Whether it is tsampa (ground barley powder) for breakfast, tsampa for dessert, or as a snack (Tibetan popcorn!), barely can be eaten at every meal of the day. Thankfully, potatoes are also a staple in the Tibetan diet, and rice is also readily available. Those who are gluten-free will want to stay away from the noodles (thukpa), momos, and flatbread, but that just means you can enjoy more yak meat, lamb, and other vegetable dishes!
If you are dairy-free, you should find a lot of things to eat, but you should also know that the Tibetan diet relies heavily on the use of yak milk. There are several versions of milk tea (yak butter tea, sweet tea, and regular milk tea) that are commonly drunk, although black, green, sea buckthorn or any number of local varieties of tea are also consumed. Additionally, watch for yak butter in your food, yak yogurt (often eaten as a snack or served as a sort of dessert), and yak cheese (which is often eaten with tsampa).
If you have a nut or peanut allergy (especially if it is serious), it will be very important for you to communicate this clearly to your hosts. Walnuts are commonly grown in the Tibetan region, and peanuts and peanut oil are commonly used in cooking (particularly in the Eastern Tibetan regions in Western Sichuan. Sichuan is known in China as the Home of the Peanut!). In some places, yak butter tea includes ground walnuts (for example, Danba area), while in other places you can find ground peanuts (Shangri-la area) in this comfort drink. Peanuts and nuts are also served as a common snack to guests (but this should be obvious when offered to you).
If you require an EpiPen, please make sure you have enough with you for your trip. EpiPen’s are virtually impossible to get in China, and in some areas, the local hospital may not even have epinephrine. If you (or someone you are travelling with) are at risk of going into anaphylactic shock if an allergic reaction were to occur, please make this very clear as soon as possible to your guide or travel company (if you are using one). If this is a concern for you, a good travel company should be able to look into the availability of treatment at the nearest hospital at different points in your itinerary in case of an emergency.
Don’t let food allergies or restrictions stand in the way of your dream trip to Tibet. If you are ready for an adventure, click here to see our upcoming small group tours, or contact us and start a conversation about your dream trip!
People often have questions about how they can avoid altitude sickness while travelling in Tibet. While altitude affects everyone a little differently, in the last 1000 clients we’ve only had two people who have needed to be evacuated to lower elevation due to the severity of their symptoms.
To start, knowing what symptoms to look for is important. Symptoms range from minor and normal, to severe and life-threatening.
Here are some of the common symptoms that are normal when acclimatizing to high elevation:
While you might not experience all of these when you travel to a higher elevation, it is very likely that you will experience at least one of (or a combination of) these things.
Serious symptoms that require close monitoring, and may need immediate medical treatment include:
Serious symptoms should be monitored closely! These symptoms warrant seeking medical treatment, and if very severe, getting to a lower elevation immediately will likely be the best course of action.
It’s important to know that even if you have been to altitude before, your body’s response can be completely different from trip to trip. Additionally, those who consider themselves “fit” often don’t think that they will feel the altitude as bad as other people, so they don’t really take their guide’s warnings and advice seriously (resulting in their own discomfort).
Altitude doesn’t discriminate. Remember, it’s not a competition. Altitude isn’t impressed by how many mountains you have climbed, or how many marathons you have run (or haven't climbed or run). Have patience with your body when travelling to high elevation. For your own sake: take it slow.
While altitude sickness is not a joke, the body is amazing at adjusting, and typically will adjust to the elevation in 1-3 days. To help you prepare for a trip to Tibet, here are our best tips for acclimatization:
While there is a lot to see and do in Tibet, as you travel higher, make sure you give your body enough time to adjust before you continue on. Typically, once you get above 3000m, it is not recommended to gain more than 300m elevation gain in a day (measured from between your sleeping locations – it’s okay if you are going up over a mountain pass, but sleep lower again). While there is often a focal point of where to “get to” on a trip, enjoy the journey, and use the proper acclimatization time to explore the culture along the way!
Talk with your doctor about any health concerns you might have, and if they would recommend taking preventative medication during the trip. If you do choose to take medication (or just keep it on hand), discussing it with a medical professional is important to make sure that your particular medication is right for you.
Note: if you have a history of heart or respiratory issues, are a senior, are pregnant, or have children travelling with you under the age of 5, be sure to consult with your doctor before planning your trip.
Drink lots and lots of water! If there is a key to alleviating altitude discomfort as much as possible, this is it. Keep your fluid levels high to help your body adjust to the elevation, and make sure you are not confusing symptoms with simple dehydration. As you drive, fly, or climb higher, drink water en route so that your body is well prepared when you reach the highest point. Yes, you’ll need to use the bathroom more frequently, but this is just another excuse to pull off and explore the village rest stops along the way – you’re in Tibet, it’s part of the fun!
You might be fit at sea level, but when adjusting to a higher elevation, it is common to feel your heart thump in your chest just from climbing a flight of stairs! To avoid huffing and puffing everywhere, move a little slower than usual in your first day or two. Take particular care when making any sudden movements or getting up from a sitting or squatting position. Your heart needs to pump a little harder to get the blood to your head, so go easy on yourself!
Similar to fighting dehydration with a lot of water, don’t compound the problem by drinking alcohol or caffeine as you adjust. If you absolutely need your caffeine, at least limit your intake, and try to skip the first day.
Overall, just breathe. Relax. Stay calm. Breathe deeply and steadily as opposed to quick shallow breaths. Travellers who are nervous about the altitude can become even more anxious at the first hint of symptoms. If you think you are starting to have symptoms, monitor them, tell your guide and/or travel companions, but do your best to rest and stay calm.
Of course, if you are displaying serious symptoms, getting medical help and evacuation to lower elevation may be necessary. While altitude sickness can be serious, following the previous few tips can lower your risk of experiencing major problems, and make your trip to Tibet even more enjoyable!
If you are ready to have your breath taken away by the stunning culture, scenery, and people that make up Tibet, let's start a conversation. Shoot us a quick message and we'd be happy to help you plan the perfect trip.
Part of the beauty of travel lies in the spontaneity and the unexpected, though this sometimes means encountering a travel hiccup or two whether you’re a seasoned globetrotter or first-time traveller. That’s why we’ve shared 8 common travel mistakes and some precautionary measures you can take to make the most out of your trip to the Roof of the World:
Tibet’s geography is vast, and there are often misconceptions on which regions are considered part of Tibet. The region(s) you travel to can affect the type of travel documentation required as well as the months of the year that you can visit.
For example, Central Tibet offers beautiful views of peach blossoms in the springtime, but is closed to foreign travellers between February and March. For more on regional differences and what each geographic area has to offer, check out Tibetpedia!
While foreigners are able to travel independently through Kham and Amdo regions of Eastern Tibet, venturing into the T.A.R. (Tibetan Autonomous Region) will require all foreign visitors to have a Tibet Travel Permit and be accompanied by a licensed guide. It’s through your tour operator that you’ll acquire the travel documents necessary for your travels.
Foreigners visiting any Tibetan area will need to have a valid Chinese visa. A visa can typically be processed 2-3 months in advance of your trip, and usually takes 5 working days to be approved. However, visa application procedures currently vary from country to country, so consult your country’s Chinese consulate for full details.
For those visiting the T.A.R., additional travel permits are required, so be sure to factor this into your timeline when planning your trip. A Tibet Travel Permit (TTP) is to be obtained by your Chinese travel company and can take up to 4 weeks to process, but your visa needs to have been approved first. To avoid any travel permit-related stress, set aside ample time to process your permits!
Venturing to Tibet does take time, so remember to factor in how long it takes for you to make your way to the Roof of the World. Here are some of the ways you can get to Tibet:
Another common misconception is that Tibet travel is limited to April through October. Eastern Tibet, for example, is accessible year-round aside from certain roads and mountain passes. The time of year you visit will also influence the activities and experiences you include in your itinerary, so it does pay off to do some research on the activities and experiences you’re interested in.
Before your trip to Tibet, check the news for any changes that might affect you like weather updates, road closures, and travel advisories. Check for seasonal weather conditions so that you pack weather-appropriate clothes. It’s also helpful to have a backup plan in case things like unexpected weather affect your route.
Don’t forget to add acclimatization time into your itinerary when travelling to Tibet. After all, Tibet is called the Roof of the World! Ascend slowly and stay well rested, fed, and hydrated — this will help mitigate any discomforts that may come with travelling at a higher elevation. If you have any other concerns, talk to your doctor before you travel.
And finally — don’t forget the little details like preparing for any special dietary needs and preparing a few creature comforts to make your trip more enjoyable. Check with your bank to see if your payment card is accepted at foreign ATMs. Paying by debit/credit card is not widely available (even in bigger cities), so carrying local currency is always best.
While you can't always anticipate everything that will happen on a trip, keeping these tips in mind will help your trip go smoothly so you can focus on experiencing all that Tibet has to offer.
We’re always here to help you make your dream trip a reality, so drop us a message and let's get planning!
Last year we had the honour and privilege of leading an awesome group of riders through some of the best singletrack in Eastern Tibet. Photographer Ryan Creary and Freelance writer Ryan Stuart were among them. Together they published a couple of articles highlighting their first-hand experience of our Eastern Tibet Backcountry Mountainbike Tour. The first article was published in Action Asia Magazine, and now they've done it again!
We're excited to be published in Coast Mountain Culture Magazine. If you're on Vancouver Island (or the Pacific Northwest in general) pick up a copy and flip to page 84. Drop us a line, tell us what you think, and if you want a two-wheeled Tibetan adventure of your own, come join us October 11-21, 2018 with pro-riders Mark Matthews and Brian Kennedy.
Click below to read about The Highs and Lows of Mountain Biking Tibet
If you’re interested in joining our 7-day Mountain Biking Backcountry Tibet trip click here to learn more or drop us a line at info@extravagantyak.com.
I only had three things to remember: breathe deeply; drink a lot of water; and put the toilet paper in the wastebasket, not the hole. That was my mantra for fourteen days. The first two were essential for surviving a mountain bike expedition above 4,000 metres. The third was necessary for avoiding the awkwardness of a clogged Tibetan toilet. Remembering to practice all three is not as easy as it sounds; habits and routines are hard to change. How much can a person transform during a two-week trip? Can you become a different person through travel? If so, is it possible to bring that person home?
These questions were far from my mind six months earlier. I was home in Canada, lazily scrolling through Facebook, when a posting caught my attention: A group is going to Tibet for a 10-day epic mountain bike adventure and we are looking for people to join us. At that time, my knowledge about Tibet was basic–Mount Everest, the Dalai Lama, Prayer Flags. I asked my partner, “Should I go mountain biking in Tibet”? His response, as usual, was “Hell yeah.” I signed up the next day.
To prepare, I Googled my fellow travellers. Among them were a mountain bike guide, a racer, and a pro rider. I imagined them travelling all over the world in exotic locations, with massive thighs and nicknames like ‘Shredder’ and ‘Count Huckula’.
I love mountain biking; it makes me, a 56-year-old woman, feel like a kid. I ride a couple of times a week at the local trail affectionately known as ‘The Dump’. My mountain bike buddies call me ‘Crash’. Doubts started to march through my mind. An Army of Insecurities ordered me to stand down. How can Crash keep up with a group of fit, professional riders who get paid to bike for a living?
Nevertheless, I trained the best I could, and six months later my bike and I boarded a plane to China. Jet-lagged and bleary, I arrived in Chengdu. My bike had other plans–and an unknown destination. Cool. My first test. Breathe deeply. I didn’t need my bike for another four days. The next morning, we flew to the Tibetan capital Lhasa to tour and acclimatize. That night my head pounded–the dreaded altitude headache. Cool. Test number two. I guzzled five litres of water, which cured my headache but led to frequent tests of mantra number three–wastebasket, not hole.
After four days of visiting Lhasa, the City of Happiness, we travelled to eastern Tibet to start the biking adventure. My bike had arrived, and I no longer felt the effects of altitude–until the first climb. I gasped and gulped for air, desperate to introduce oxygen into my starving lungs. My head exploded, and then my stomach and I spewed my lunch behind a bush on a pile of yak dung. I questioned myself, and the nearest yak–what was I doing on a trip like this?
Over the next week, we pedalled eight to ten hours per day. We grunted our way over mountain passes, down rocky yak tracks, and through nomadic villages. Raging creeks tried to swallow us as we traversed their banks. We hoisted our bikes on our shoulders to scramble up slippery slopes. Exhausted, we descended upon remote guesthouses where the owners greeted us with local foods like yak meat, yak momos, and yak butter tea.
Somewhere along the way, I began to notice that I felt…nothing. Sensations of hunger, cold, soreness and sickness dissipated into the thin air. I didn’t miss my family, or friends, or home comforts. Worries and negativity drifted away from my reach. From my consciousness. I was filled with a deep spiritual joy and contentment (as well as a newfound respect for yaks). I experienced my own personal Nirvana, and in my mind, I was no longer Crash; I was now the Biking Buddha.
I don’t consider myself a spiritual person. I am a true Virgo–practical, logical, in control. During that trip to Tibet, I shifted inside. I awoke each day, mounted my bike, and rode blissfully at my own pace accepting whatever came my way. I felt present and profoundly peaceful.
There were many occasions where feeling peaceful was easy. Sharing meals with my new friends, stabbing forkfuls of freshly made noodles as delicious Tibetan dishes whirled by on a lazy Susan. Cozying up to the fireplace where grandma was feeding yak dung into the stove and serving yak butter tea; the old woman and her daughter giggling conspiratorially when I sipped the butter in the tea rather than blowing it away. Spending hours laughing and talking with a wizened Tibetan monk–not understanding a single word. Our van driver presenting me with a gift of his family’s prayer beads. Riding above the clouds, locals gaping incredulously as our cycling entourage sped by.
There were also occasions where my newfound serenity was challenged. The second day of riding included endless declarations of ‘one more climb before the summit.’ We reached the final peak as the sun changed guard with the moon; its toothless grin our only light as we dropped over the edge into the darkness.
Another time, I found myself solo, separated from everyone. I didn’t know where I was, where I was going, or if I was on the right trail. Miles of vast countryside loomed before me. I was utterly alone, but it didn’t matter–I wasn’t fearful or anxious. For what seemed like hours I journeyed on, thinking– This is my new reality, riding through eternity on a back road in Tibet –until I eventually reunited with the group.
Landing back in Canada after the long flight from China, I waited calmly at the baggage area to claim my bike. A man waiting for his luggage looked over, and remarked, “You look like you just got back from the Himalayas.” I smiled. My question was answered–I can bring that different person home. But how long will the Biking Buddha stay before she plans her next journey?
Originally titled "Constellation Realignment", this is a personal retrospective of an Extravagant Yak Mountain Bike Tour of Tibet written by Maureen Scott. Images by Maureen Scott and Ryan Creary
Click here to read more on how you can experience your own two-wheeled path to transformation on our 7 Day Backcountry Tibet Mountain Bike Trip