Why Bali Belly, Traveling to Bali is on just about everyone’s bucket list – with its surf spots, stunning temples, and tropical vibes, it’s easy to see why. But there’s one not-so-glamorous thing you might hear about from other travelers: Bali Belly.
Yep, it’s real. And it’s rough.
If you’re wondering what causes Bali Belly, how to avoid it, and what to do if it hits you, this guide breaks it all down in a clear, simple, and honest way. Here’s everything you need to know about Bali Belly before you head off on your island escape.
What Is Bali Belly?
Bali Belly is a common nickname for traveler’s diarrhea, often caused by eating or drinking contaminated food or water. It usually strikes quickly and can include:
- Stomach cramps
- Diarrhea
- Nausea and vomiting
- Bloating
- Mild fever
- General fatigue
It’s not unique to Bali—you can get it anywhere—but the name stuck due to how common it is among tourists visiting the island.
Why Bali Belly Happens
Let’s get into the root of it. Why do people get sick in Bali, especially with stomach issues? There are a few key reasons.
1. Contaminated Water
Tap water in Bali is not safe to drink. Even a small amount of untreated water can upset your stomach. That includes:
- Ice cubes
- Unwashed fruits and veggies
- Salad rinsed in tap water
- Brushing your teeth with tap water
Always stick to bottled or properly filtered water.
2. New Bacteria Your Gut Isn’t Used To
Even if the food is clean by local standards, your gut might not recognize the bacteria. That mismatch can trigger symptoms. Locals eat the same food without issue because they’re used to it—you’re not.
3. Street Food Risks
Street food in Bali can be incredible, but not all vendors follow strict hygiene practices. Food that sits out too long or isn’t cooked properly can become a bacterial playground.
4. Lowered Immunity While Traveling
Traveling is hard on your system. New time zones, jet lag, alcohol, sun exposure—it all weakens your defenses, making you more likely to get sick from a microbe your body might normally handle just fine.
Symptoms of Bali Belly
The symptoms usually show up within 12–48 hours of consuming contaminated food or water. They include:
- Loose, watery stools
- Stomach pain or cramps
- Nausea and/or vomiting
- Fever (usually mild)
- Bloating or excessive gas
- Fatigue or weakness
- Dehydration (in severe cases)
In most cases, it’s not dangerous and clears up in a few days. But it’s still rough, especially if you’re far from home or on a tight travel schedule.
How to Avoid Bali Belly
Preventing Bali Belly is all about being smart with food and water. Here are some real, practical tips to help you avoid it.
1. Drink Bottled or Filtered Water
- Don’t drink from the tap.
- Use bottled water to brush your teeth.
- Say no to ice (unless you know it’s made with filtered water).
- Carry a refillable bottle with a built-in filter for convenience.
2. Be Smart With Food
- Stick to hot, freshly cooked food.
- Avoid raw salads or uncooked meats.
- Be cautious with sushi, especially if it’s not from a reputable restaurant.
- Choose busy food stalls (high turnover = fresher food).
3. Wash Your Hands – A Lot
Use soap and water whenever you can. If you’re on the go, hand sanitizer is a must. Many cases of Bali Belly come from poor hand hygiene, not just food.
4. Build Up Your Gut Before You Go
Take probiotics for a week or two before traveling. They help strengthen your gut’s natural defenses against foreign bacteria.
5. Avoid Risky Buffet Foods
Food that sits out at room temperature can grow bacteria quickly. Be especially cautious at hotel buffets or beach barbecues.
What To Do If You Get Bali Belly
Even with precautions, sometimes it still happens. Here’s how to handle it.
1. Stay Hydrated
This is the most important thing. Diarrhea and vomiting drain your body fast. Drink:
- Bottled water
- Electrolyte drinks like Pocari Sweat or Hydralyte
- Coconut water (natural and effective)
Avoid alcohol and caffeine until you’re better.
2. Rest and Let Your Body Heal
It might feel like a waste of a vacation day, but sleep and downtime are key to recovery. Your body’s fighting an infection—give it some help.
3. Eat a Bland Diet
Stick to the BRAT diet:
- Bananas
- Rice
- Applesauce
- Toast
Avoid spicy or oily foods until your stomach settles.
4. Use Medication (If Needed)
Imodium or activated charcoal can help if you have to travel or get on a flight. But don’t rely on them to “cure” you—they’re only short-term relief. If your symptoms include high fever or blood in stool, skip the meds and go straight to a doctor.
5. Visit a Clinic If It Gets Worse
If you’re not improving after 72 hours, go to a medical clinic. Bali has several excellent options for tourists in areas like Seminyak, Ubud, and Canggu. They’re used to treating Bali Belly and can provide quick relief.
Is Bali Belly Dangerous?
Usually, no. It’s uncomfortable and annoying, but not life-threatening for most healthy adults. However, severe dehydration can be serious, especially for kids or older travelers.
If you feel extremely weak, lightheaded, or can’t keep anything down, seek medical attention.
Final Thoughts: Don’t Let It Ruin Your Trip
So, why Bali Belly? In short—it’s a combination of new bacteria, different food handling standards, and our bodies being out of their comfort zone.
But here’s the truth: with a bit of caution, you can absolutely enjoy Bali without getting sick. And even if it happens, it’s not the end of the world. Most people bounce back within a few days and go on to have an incredible trip.
Quick Summary:
- Don’t drink tap water.
- Eat hot, cooked food.
- Wash your hands often.
- Take probiotics.
- Stay hydrated and rest if you get sick.
Travel is about adventure, and sometimes it comes with a few bumps (or bellyaches). Just be smart, pack a little Imodium and some electrolytes—and you’ll be more than ready to handle whatever your stomach throws at you.
