Tips - How to Avoid ‘Bali Belly’
Bali is a dream destination for many, with its stunning beaches, vibrant culture, and delicious food. However, many travelers fall victim to "Bali Belly," a form of traveler’s diarrhea that can spoil your holiday and even outlast it! Bali Belly is usually caused by consuming contaminated food or water and can lead to symptoms such as nausea, cramps, diarrhea, and vomiting. Luckily, there are plenty of steps you can take to avoid this unpleasant experience and enjoy a safe, healthy trip to Bali.
1. Be Cautious with Drinking Water and Ice
One of the primary causes of Bali Belly is drinking contaminated water. In Bali, tap water is not safe to drink for most visitors, and you should always stick to bottled or filtered water. Even when brushing your teeth, make sure to use bottled water, and avoid swallowing water when showering.
You should also be cautious about ice. While many restaurants and hotels now use purified ice, it’s wise to ask if the ice is made from filtered water before adding it to your drink. When in doubt, avoid ice altogether.
2. Watch What You Eat
Bali’s street food and local restaurants can be tempting, but they can also be risky if not prepared with the right hygiene standards. Here’s how to minimize your chances of getting Bali Belly from food:
Stick to busy, reputable restaurants. Choose places that look clean and have a high turnover of customers, as food is likely to be fresher and safer.
Avoid raw or undercooked food. Salads, fruits that haven’t been peeled, and uncooked seafood or meat can harbor bacteria or parasites. Stick to food that has been thoroughly cooked.
Peel fruit yourself. While Bali is known for its exotic fruits, always choose fruit you can peel yourself, like bananas or mangoes, to avoid contamination from unclean surfaces.
Be wary of street food. If you can’t resist street food, opt for vendors that cook the food in front of you, and make sure the food is piping hot and cooked through. Avoid items that have been sitting out for long periods.
3. Practice Good Hand Hygiene
One of the simplest yet most effective ways to avoid Bali Belly is by practicing good hygiene. Wash your hands frequently, especially before eating or handling food. Carry a small bottle of hand sanitizer with you for times when soap and water aren’t available.
Be mindful of the cleanliness of your surroundings, too. If the restaurant or food stall looks unclean, trust your instincts and go elsewhere. Dirty utensils, unwashed plates, or poor food handling practices can all increase the risk of contamination.
4. Use a Probiotic
Taking a probiotic supplement before and during your trip can help support your gut health and build a strong defense against harmful bacteria. Probiotics introduce beneficial bacteria to your digestive system, which may help balance your gut and reduce the likelihood of developing Bali Belly.
Look for a high-quality probiotic and start taking it a week or two before your trip to give your body time to adjust. You can continue taking the probiotics throughout your vacation to maintain a healthy digestive system.
5. Consider Medications and Supplements
Before your trip, consult your doctor about medications or supplements that can help prevent Bali Belly. Some travelers choose to take over-the-counter medicines like Imodium to help prevent or reduce symptoms of traveler’s diarrhea. While these medications won’t protect you from getting sick, they can provide relief if you start to feel unwell.
Additionally, charcoal tablets are sometimes used to absorb toxins in the stomach and may help with mild cases of traveler’s diarrhea. Speak with your healthcare provider about the best options for you.
6. Consider Where you Swim
In Bali, there si a lack of proper sewerage treatment, so sea water along the coast where there is a lot of development, is likely to be polluted. While you can see the trash in the water, its the bacteria that’s the main concern for humans, as it doesn’t take much for it to enter your digestive system and for the outcome to be miserable. Try to stick to the hotel pool or beaches where there are less hotels and villages and where the sea currents keep the waters well flushed.
7. Stay Hydrated (Safely)
If you do find yourself feeling the early signs of Bali Belly, it’s essential to stay hydrated, as diarrhea can lead to rapid fluid loss. Drink plenty of bottled or filtered water and consider rehydration salts to restore your body’s electrolytes. Coconut water is another great option for natural rehydration, as it contains electrolytes and is readily available throughout Bali.
However, be careful when buying coconut water from vendors to ensure it’s fresh and hasn’t been sitting out for too long, as older coconut water may have bacterial contamination.
8. Pack a Travel Health Kit
No matter how careful you are, it’s always a good idea to be prepared. Pack a small travel health kit that includes anti-diarrheal medications, rehydration salts, probiotics, and any medications your doctor may recommend. This way, if you start to feel unwell, you’ll have the tools to manage mild symptoms without delay.
While Bali Belly can be a real concern for travelers, it’s not inevitable. By taking these precautions—avoiding contaminated food and water, practicing good hygiene, and being mindful of what you eat—you can significantly reduce your risk. With some preparation and a little caution, you’ll be able to enjoy Bali’s incredible food and culture without worrying about an upset stomach. And remember: the above advice applies to any developing country where sewerage treatments plants either don’t exist, or are not well-maintained.
