Bali Belly Survival Guide: How to Avoid It (and What to Do If You Don’t)

Indonesian man grilling meat on beach
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Enjoying your dream vacation to Bali, only to wake up  in the middle of the night to a feeling that there’s something not quite right…down below? 

From painful pangs and cramps to more gurgling than a Jacuzzi, stomach flu is (sadly) a common component of international travel, especially on Indonesia’s Island of the Gods, where such typically mild upsets are known as ‘Bali Belly’ (it’s also commonly known as traveller’s diarrhoea). 

While no one wants to fall ill on their vacation, Bali Belly, which is commonly caused by eating or drinking contaminated food or water, is actually very common among travellers, easy to cure, and even easier to prevent, so follow our practical tips breaking down how to avoid Bali Belly and ensure it doesn’t ruin your next trip to paradise. 

What is Bali Belly, Exactly?

So what exactly is Bali Belly? Effectively, it’s when you eat food or drink water contaminated with bacteria, viruses, or parasites; this doesn’t mean it’s always food that’s “off”, but can simply be food or water that boasts bacteria your body isn’t familiar with. 

You can also catch Bali Belly by touching surfaces carrying bacteria and viruses. Bali Belly can also be caused by eating new ingredients, including things like home-cooked sambal; or food that’s been cooked in styles that your body isn’t familiar with. 

For example, a lot of Balinese food is fermented and that can sometimes play havoc with sensitive tummies. 

The result of these new introductions can range from an upset stomach, bloating, and nausea, to diarrhoea, a fever, and stomach cramps. 

It’s also important to note that Bali Belly, while uncomfortable, is not as dangerous as things like food poisoning, which will have a much more adverse effect on your body, including vomiting, diarrhoea, and severe dehydration; or tropical illnesses like dengue fever, the symptoms of which include joint aches, headaches, and rashes.  

What Causes It – And Who’s Most At Risk

One of the most democratising things about Bali Belly is that it can affect almost anyone, at any age, and, despite its name, anywhere. 

Because it’s caused by things we can’t see, including bacteria like Escherichia coli (E. coli), Campylobacter jejuni, Salmonella, and Shigella; viruses norovirus (a common occurrence on cruise ships) and rotavirus; or parasites like Giardia lamblia and Cryptosporidium parvum, which can be found in and on everything from ice, tap water, and street food to door handles and unwashed produce, it’s a tricky illness to combat. 

Bali Belly also affects some people more than others – if you’re older or a child, if you have a compromised immune system, or if you’re not a regular traveller, you might get hit harder, even if you drink or eat the same things as others who aren’t affected. 

It’s also important to remember that while we often associate Bali Belly with street food and unclean food practices, it can just as easily be caught at popular restaurants, no matter their Google ratings. In fact, some of my worst encounters with Bali Belly around the world were at four and five-star hotel restaurants in developed cities. 

Water Hygiene & Rules to Follow

Balinese coffee and tea

An ounce of Bali Belly prevention is worth a pound of cure. 

Water safety is almost an important set of rules to follow when you travel abroad (it’s less of a problem when you’re at home but it’s always good to be mindful of). Water is something we need every day, especially when we’re travelling to hot places where the risk of dehydration is real. 

This also means that water is a common component of Bali Belly, because even well or supplied water sources in other countries can feature bacteria that our bodies are unfamiliar with, leading us to get Bali Belly while the locals remain unaffected. 

Water also comes in many forms when we travel – from what we’re swimming in (Swimmer’s Ear, caused by a bacteria or fungal infection from off-shore wastewater, is increasingly common in holiday destinations in Southeast Asia, like Bali) to the ice in our drinks, to the water in our bottles. 

It’s important to stay mindful when you’re travelling in Asia, about what water you’re being exposed to, from the water that washed the salad you’re having for lunch, to the ice in your lime soda, to the water in that chilled face towel at the spa. 

Wash your hands with soap and carry antibacterial gel in your day bag, buy bottled water for cooking, drinking and even washing your teeth, and carry water purifying pills for when water is in short supply. 

Also, it’s important to be aware of where ice comes from – ask if the ice is made with tap water or filtered water, and if you’re unsure, go with a chilled canned or bottled beverage without ice.

✈️ Jetsetter Tip: Pack activated charcoal capsules in your day bag – they don’t have any side effects but they can help get a jump on any potential digestive problems; order foods that are well-cooked and cooked to order, or, at a pinch, have pre-cooked dishes headed up in a microwave to help preserve their hygiene.

Making Informed Food Choices in Bali

traditional Indonesian dish

Street food is another key cause of Bali Belly, mainly because such casual cooking, often streetside over an open flame, is high on convenience and low on hygiene. 

Across Bali as well as many Southeast Asian travel destinations, it’s common to see raw food, fresh chickens sitting out on the roadside stalls waiting for buyers, raw meat sitting in the sun waiting for the next order, and cooked dishes exposed to flies and other insects. 

While it’s all part of the travel experience to try new foods, it’s also important to remember that while these potential exposures don’t affect the locals, they might affect you. 

So how do we stay safe while still exploring Asia’s best culinary cultures? 

The first step is to choose where you’re sourcing your food from. If you do want to try street food – and you should – then opt for popular spots, stalls, and sellers, those who have a high turnover. These vendors are likely popular for both the flavour of their food but also the hygiene (after all, locals can also get sick and won’t be coming back if they do). 

Also, look for street foods that are well-cooked and that don’t sit around too long afterward. While cooking is the best way to avoid contamination, food that’s already cooked and left to lie around for extended periods can also become infected again. 

Avoid buffets or sellers with a range of pre-cooked foods presented as who knows how long they’ve been sitting around waiting for a buyer. 

If you are looking for something lighter and healthier, pay extra attention to how your salad or fruit is being prepared. Does your street food hawker have access to running water? Have ingredients been prepared in advance? 

You’ll want salads and fruit to be washed with filtered water, not tap water, and where possible peeled so you’re not exposed to the outside layer. Your best bet is to leave the salads, sushi, and fruit bowls to reputable restaurants and leave the deep-fried dishes to the streets. 

Although it’s important to be mindful of what you’re eating and where you’re sourcing it from, the majority of warungs and local restaurants, in Bali and beyond, are safe and have welcomed travellers, Bali Belly free, for decades, so simply pay attention and enjoy. 

Probiotics, Hydration, and Bali Belly Prevention Tips

Tolak Angin

While it’s all well and good dealing with Bali Belly if and when it arises, there are also a few things you can do to reduce your chances of getting it and also curbing its effects if you do. 

Start Using Probiotics Before You Travel

Good gut health is a vital armour against Bali Belly and taking natural probiotics is a great way to ensure your gut has all the good bacteria and enzymes you need. All the major supplement brands sell probiotics that you can start taking a week or two before you travel. 

Dairy products like yogurt and cheese and fermented foods like kimchi, sauerkraut, and kombucha are also great sources of natural probiotics. 

Bring Hand Sanitizer

Although Covid impacted Indonesia significantly, don’t count on finding hand sanitizer readily available in restaurants and public spaces. Always carry a little bottle with you (it’s easy to purchase throughout Asia) and apply regularly throughout the day to reduce your chance of exposure to bacteria and viruses. 

Stay Hydrated

While it’s always important to drink plenty of water when you visit hot destinations like Bali and to take a reusable drink bottle with you, you can also help your hydration levels with oral rehydration salts. 

I like to buy mine from Guardian by the box and will slip a handful of electrolyte sachets into my toiletry kit (and also my headphone case so I have them for those long-haul flights) whenever I travel. 

When you’re on the ground, products like Pocari Sweat or a nice ripe coconut (and coconut water) also help boost those hydration levels and remember to stay away from coffee and alcohol, both of which are diuretics and will make things worse. 

Kill Those Toxins

I always travel with a strip or two of activated charcoal capsules. Although I don’t take them daily (and you could) they are great if you’re starting to feel a little off or if you suspect something you’ve consumed isn’t going to be friendly to your digestive system. 

There are no side effects and the capsules can really help to tame whatever is about to send you to the bathroom. 

Bring Medication

If the dreaded Bali Belly does strike, it’s important to have the right medication to help alleviate the effects. 

Pack Imodium or other anti-diarrhoeal medications to help you maintain hydration; pack ginger powder, ginger tea, or ginger lozenges to help calm the stomach; and don’t forget those hydration sachets to help you stay on top. 

If you are in Bali and you’re starting to feel a little off, I’d also recommend taking a Tolak Angin, a local herbal cure you can find in all convenience stores, which has saved me on many occasions.  

What to Do If You Get Bali Belly

Activated charcoal

If you do start to feel like you’ve picked up a bout of Bali Belly, the best thing you can do is take it easy. 

Curl up with a movie or a good book, stay hydrated and, if you can eat, stick to things like steamed rice, bananas, or bread to help ease your stomach issues. 

You can also help the healing process by taking medication like Imodium, activated charcoal, and hydration salts. 

However, if your Bali belly symptoms like fever, diarrhoea, vomiting, and stomach cramps persist for more than 48 hours, or if you see blood in your stool, it’s probably time to seek the help of a qualified doctor. 

Bali, as well as many other tourist destinations, has a comprehensive private healthcare industry, including in-house visits, international pharmacies, and modern hospitals like BIMC Hospital and Siloam Hospital Denpasar. If things aren’t improving and you feel like you need medical attention, reach out to your hotel or villa host to contact a local doctor who makes house calls. These medical professionals will be able to help recommend additional medications. 

Once you feel like you’re on the mend, you also might want to book an in-hotel IV drip service like The Dose Bali or Drip Wellness Bali. The companies that offer this increasingly popular service will come to you, and offer a range of drips ranging from hydration to multi-vitamin. 

Bali Belly Explained: Quick Answers to Common Questions

John Hardy grill

Can I Eat Street Food in Bali?

Yes, you absolutely can, although you should play devil’s advocate when it comes to checking their hygiene. 

Look for a water source, cleanliness, sufficient refrigeration, and meat and seafood that’s not been left exposed. 

If the warung or food stall meets these criteria (and especially if it seems popular) you’re likely good to go. 

When in doubt, opt for deep-fried, fire-cooked, or wok-cooked snacks, and don’t be afraid to ask for a fresh batch to be cooked. 

Is Ice Safe at Beach Clubs and Resorts?

Yes, hotels, most bars, and all beach clubs operate at high hygiene standards and use filtered water for most consumer-facing activities, like dishwashing, food preparation, and beverages. 

If you order a glass of water you’ll be served filtered water but if you’re not sure, opt for bottled water and ensure the seals have not been broken. 

Ice can also be purchased from convenience stores in large bags but any ice you’re served at bars or restaurants will be commercially prepared. 

Should I Avoid Local Warungs?

You would do so at your culinary peril. Firstly, there’s no guarantee that touristy restaurants are always cleaner and less likely to give you Bali Belly than local spots. 

You’ll also miss out on the best local food if you don’t eat where the locals do – just stick to bottled water and beer and choose dishes that are freshly cooked and cooked well. 

Indonesian dishes are almost always served with raw vegetables on the side, so if you’re unsure and haven’t visited Asia before, it’s perfectly ok to skip these. 

Are Western-Style Cafes Always Safer?

Typically yes because they tend to be more modern and have invested in equipment and processes that protect consumers from infection.

If you struggle with a sensitive stomach or have had bad bouts of Bali Belly before you might want to stick to the familiar. 

Final Advice: How to Avoid Bali Belly and Survive It

If you’re worried about Bali Belly, there are easy steps to follow to safeguard your health. Wash your hands and use hand sanitizer frequently. 

Drink plenty of water and coconuts (beer is also pretty safe) and stay away from local alcohol (in Bali that’s the dreaded Arak which can range from artisanal to bathtub hooch) and fruity cheap cocktails. 

Get started on those probiotics, eat freshly cooked food, (and plenty of sambal) and you should have a Bali holiday of a lifetime.

Nick Walton

Nick, a Bali-based travel and lifestyle journalist, has 18 years of experience as an editor, publisher, photographer, commentator, and media trainer. He has held editorial roles, including Travel Editor at the South China Morning Post, Editor-in-Chief of NecesCity, and Managing Editor of Elite Traveler’s Asia edition. He has contributed to global magazines, such as The National, Sydney Morning Herald, CNN Traveler, and Robb Report. As Managing Director and Editor of Artemis Communications Ltd., he oversees luxury travel and custom magazine solutions. Walton frequently comments on travel trends for outlets like CNN, Sky News, and the BBC.

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