Let’s start with the basics, yeah? If you’ve Googled “how to avoid Bali belly,” chances are you’re planning a trip to Indonesia (probably Bali), and someone’s already warned you about it. Or worse, you’ve had a friend who lost three days of their holiday to the toilet. Bali belly is basically traveler’s diarrhea — nasty stomach bugs picked up from food or water that your body just ain’t used to. It hits fast, hits hard, and trust me… you don’t want to deal with it in the middle of a rice field or on a beach with no decent public bathroom.
It’s not just some mild inconvenience either. I had a mate who ended up getting so dehydrated he needed an IV drip at a clinic in Canggu. Not cheap, not fun. Usually, it’s caused by bacteria like E. coli, but viruses and parasites can also be the culprits. Basically, your gut’s like, “What the hell is this?” and goes full revolt.
But don’t stress — the goal here isn’t to scare you into avoiding all the amazing food in Bali. Honestly, eating is half the experience. But you can enjoy it without spending three days hugging a toilet bowl. I’ve learned this the hard way, and I’ve got the real-life strategies that’ll keep your belly happy and your trip rolling.
Street Food Isn’t the Enemy — But You Gotta Choose Wisely
I’ll be the first to say it: Bali’s street food is amazing. You’ve got smoky satay skewers, fragrant nasi goreng, and that mind-blowing sambal that lights up your taste buds. But also… street food can be a minefield for bacteria if you’re not a bit picky about where you eat.
Here’s what I’ve learned from years of bouncing around Southeast Asia: always go where the locals are eating. If a warung (local food stall) has a steady line of customers, especially locals, that’s a solid sign the food is fresh and hasn’t been sitting out all day.
Also, check how the food is being stored and served. If meats are sitting out uncovered in the heat or you see flies doing a dance around your food, give it a miss. I’ve definitely had “regret rice” before from a sketchy roadside stand, and lemme tell you — not worth it.
Personally, I avoid pre-cooked buffets unless the food’s steaming hot. Cold mie goreng that’s been sitting out? Hard pass. Stick to stuff that’s cooked in front of you — grilled, stir-fried, deep-fried — heat kills most nasties. I’ve never gotten sick from a freshly grilled satay cart with a crowd of locals standing around.
Water Safety Is No Joke — Even in Fancy Resorts
This is probably the biggest thing people overlook when figuring out how to avoid Bali belly. Bali’s tap water ain’t safe to drink, period. Not even at your swanky resort in Uluwatu. I don’t care how fancy the bathroom is — if you’re brushing your teeth with tap water, you’re rolling the dice.
Always use bottled water for brushing, drinking, and even rinsing your mouth. Sounds extreme? I thought so too… until I spent a full 36 hours running to the bathroom at the wrong end of a volcano trek. Yeah. Lesson learned.
When you’re out and about, don’t accept water served in open cups unless you’re sure it came from a sealed bottle. Those refillable water jugs you’ll see everywhere? Super eco-friendly, and usually fine — but only drink from places you trust, like cafés or hostels that go through a lot of water daily.
And ice? Always ask if it’s made from filtered water. Legit places in Bali use the “crystal clear tube ice” that’s government-certified, but little back-alley joints might still be freezing tap water in trays. One cube of dodgy ice can wreck your gut for days.
Gut Prep Before You Travel Is a Total Game-Changer
Here’s something nobody told me before my first trip: you can actually prep your gut before you leave. Think of it like training for a marathon — your stomach needs conditioning too.
A week before I fly out, I start taking a good-quality probiotic daily. The idea is to load up your digestive system with the good bacteria that can help fight off the bad guys once you’re there. I like ones that are travel-friendly (no refrigeration needed) like Saccharomyces boulardii — it’s a yeast-based probiotic that can handle heat and actually helps stop diarrhea. No joke, this stuff has saved me multiple times.
I also try to avoid any unnecessary antibiotics a month or two before traveling. Wipes out your gut microbiome and makes you more vulnerable to bugs abroad. If you’ve been on antibiotics, definitely double up on probiotics for a while.
Oh, and stay hydrated before and during your flight. Dry cabin air and long-haul travel mess with your digestion more than people realize.
Skip the Sketchy Salads — Even if They Look Healthy
Okay, this is one of those things that trips up a lot of health-conscious travelers. You think, “I’ll be good and eat light today — just a salad.” And then bam, three hours later you’re doubled over with cramps.
The problem isn’t the veggies themselves — it’s the water they’re rinsed in. Raw salads are often washed in tap water, and unless the restaurant specifically uses filtered water (some higher-end places do), it’s a gamble.
I used to grab these gorgeous-looking dragon fruit smoothie bowls topped with raw greens and coconut flakes — looked like an Instagram dream, right? But after getting hit with a bug more than once, I started avoiding raw leafy stuff altogether unless I’m at a place that caters to tourists and mentions “filtered water” or “clean prep” on the menu.
Cooked veggies? Totally fine. Stir-fried greens with garlic? Go wild. Just don’t mess around with raw lettuce in a beach shack.
Don’t Be a Hygiene Slacker — Your Hands Are the First Line of Defense
This one’s so basic, but most people forget. I always carry a little bottle of hand sanitizer when I travel, and I actually use it. Before eating, after touching money, after grabbing a scooter helmet, you name it. Think about all the stuff you touch in Bali — ATMs, menus, dog-petting — and how often that ends up near your mouth.
I’ve seen people dig into banana pancakes right after handing over sweaty rupiah bills. That’s a fast-track ticket to Diarrhea-ville. Not saying you have to be obsessive, but a quick squirt of sanitizer before meals? That’s a tiny habit that’s saved me more than once.
Also, pack some travel wipes. A lot of public restrooms don’t have soap, and sometimes not even toilet paper. If you’re out in rural areas or doing temple visits, you’ll thank me.
Be Smart with Leftovers and Takeout
This one gets people who think they’re playing it safe. You get a big meal, don’t finish it, take the rest home, then eat it the next day after it’s sat in a warm hotel room. Boom — Bali belly.
I don’t mess with leftovers unless I know they were stored properly. If your room has a fridge, great. But most guesthouses and hotels don’t. And don’t assume the A/C keeps stuff cold enough — it doesn’t.
Also, if you get delivery through apps like Gojek or Grab, eat it right away. Food sitting around in Bali’s heat and humidity for an hour while your driver navigates traffic? That’s a breeding ground for bacteria. I’ve learned to just finish what I can and toss the rest if I can’t refrigerate it.
Know the Early Warning Signs — And Don’t Ignore Them
You feel a little rumble in your gut, a bit of queasiness, maybe some gas… it might not seem like much. But in Bali, I take even mild stomach discomfort seriously. It’s like catching a cold early — treat it fast, and you might avoid the full-on explosion.
First thing I do? Pop a probiotic and chug some electrolyte water. You can get sachets like Pocari Sweat or ORS (oral rehydration salts) at any mini-mart or apotek. If I have activated charcoal or a product like Norit, I’ll take that too — it helps bind stuff in your gut.
And if I feel worse after an hour or two? That’s when I go full rest mode — skip the beach, cancel the scooter ride, stay hydrated, and keep near a toilet. Trying to power through it just makes it worse, trust me.
What to Pack in Your “Bali Belly Kit” — My Ride-or-Die List
You don’t need a whole suitcase of meds, but a little stash can save your trip. Here’s what I always bring now, and it’s all stuff you can get over the counter:
- Electrolyte powders (like Hydralyte or Pocari Sweat)
- Probiotics (capsules that don’t need refrigeration)
- Activated charcoal tablets
- Loperamide (Imodium) — only for emergencies when you really need to stop diarrhea
- Oral rehydration salts
- Antibiotics (if prescribed by a doctor before the trip, like azithromycin)
- Ginger chews or peppermint tea for nausea
- Hand sanitizer and antibacterial wipes
Most of this stuff is available in Bali too, but when you’re sick, the last thing you wanna do is drag yourself to a pharmacy in the heat. Having it on hand = peace of mind.
You Can Eat Adventurously — Just Use Some Common Sense
Look, I’m not saying avoid all the delicious stuff. That’d be a crime. Some of my best food memories are from little roadside spots with smoky grills and tiny plastic stools. But there’s a difference between eating like a local and eating like a clueless tourist.
Test your stomach slowly — don’t show up and immediately smash three plates of spicy rendang and unpeeled mangoes from a roadside cart. Start with cooked dishes from clean spots, drink tons of bottled water, and pay attention to how your body reacts.
Eventually, you’ll figure out what your stomach can handle. Mine’s cool with sambal now, but unpeeled fruit still does me dirty.
And above all else — listen to your gut, literally. If something feels off, don’t push it. No FOMO is worth three days in a hotel bathroom.
Drinks That Can Trip You Up — Even When They Look Fancy and Instagrammable
This is one people rarely think about. You’re sitting at some beach club in Seminyak, ordering that gorgeous coconut mojito or a green juice that looks straight out of a Bali wellness retreat brochure. Feels healthy, feels indulgent — until you realize the ice was made from unfiltered tap water, or the fresh coconut was hacked open with a questionably clean machete.
I’m not telling you to avoid fresh coconuts — hell no, they’re one of my favorite things about Bali. But always check how they’re being handled. If the coconut comes out with flies buzzing around the top and the straw’s shoved in with dirty hands… yeah, maybe don’t.
With smoothies and juices, same deal. Raw fruit and vegetables + questionable water = gut disaster. Stick to places that promote their cleanliness — think cafes in Canggu or Ubud with massive “Vegan / Organic / Filtered Ice” signs. Trust me, they’re not just virtue signaling — they’re doing it because they know what happens when tourists get sick.
Also, don’t be shy about asking questions. I ask, “Do you use filtered water and clean ice?” all the time. Never once has someone gotten annoyed — they know the deal. And if they hesitate or look unsure? Move on.
Read also: Where Bali located
Tempted by Buffets? Here’s Why I Usually Avoid Them (Even at Resorts)
Ah, the breakfast buffet. On paper, it’s a dream — piles of fruit, pastries, eggs, bacon, the works. But if I’m being honest? I steer clear unless I’ve scoped it out hard. Buffets are breeding grounds for bacteria, especially in tropical climates.
I once stayed at a hotel in Legian that looked super clean, had great reviews, and served a breakfast buffet daily. On the second morning, I went for the cut fruit and soft-boiled eggs. That night? Bali belly from hell. Pretty sure the culprit was watermelon slices that had been sitting out for hours with no cover and no ice underneath. It was like licking bacteria off a plate.
So here’s how I approach buffets now: I stick to hot foods that are actually hot — not lukewarm. I skip anything raw unless I saw it just being cut (bonus points if the chef’s wearing gloves). No pre-cut fruit unless it’s on ice. And I never touch yogurt, mayonnaise-based salads, or anything dairy unless it’s been refrigerated and covered.
That fresh-looking papaya might look innocent, but if it’s been out in the open air since sunrise? No thanks, I’ll pass and grab a banana from a vendor instead.
Long-Term Travelers — Watch Out for “Slow Burn” Belly Issues
This is something I didn’t notice until I stayed in Bali for a couple of months. You might not get full-blown Bali belly, but your stomach starts doing weird stuff — random bloating, sudden cramps, gas that could power a small scooter… you get the idea.
It’s like your gut’s not sick, but it’s definitely not right either.
I call it the “slow burn.” And it’s usually from low-level exposure to bacteria or parasites. Maybe it’s brushing your teeth with tap water every now and then, or eating at that local warung daily even though the hygiene isn’t top notch. It sneaks up on you.
If you’re staying long-term, get a stool test done every few months — it’s easy at a Bali clinic, and they’ll check for parasites or bacterial imbalances. I found out I had a mild Giardia infection once, and had no idea — I just thought my stomach was “adjusting.”
Also, keep rotating your probiotics. Different strains help with different issues. If you’re relying on one brand and it’s not helping anymore, switch it up. Gut diversity matters.
Shared Accommodations? Don’t Trust the Kitchen or the Fridge
This one’s more for the backpacker crowd, but it applies even in those dreamy Airbnbs if you’re sharing with strangers.
Community fridges in hostels are like the Wild West. Stuff gets left out too long, meat sits half-thawed, and don’t even get me started on that “communal” ketchup bottle that’s been sitting out for weeks. Fridge doesn’t even feel cold half the time.
I’ve seen folks heat up leftovers that smelled… off. Like, genuinely questionable. But you know how it is — hunger wins, and they eat it anyway. And you know what happened next.
If I’m in a shared place, I treat every surface like it might be contaminated. I wipe down countertops, don’t use communal sponges (those are filth traps), and never eat anything I didn’t cook myself. I’ll happily eat warung food before trusting a hostel fridge.
Even better? Grab a small travel-size food thermos or pack some ziplock bags and eat out of those. At least you know where they’ve been.
Local Remedies Actually Work — And They’re Worth Knowing About
Western meds are great, but I’ve also found some amazing local remedies that genuinely help when you’re feeling off. Balinese culture is full of herbal traditions, and some of them really help your gut.
One drink I always recommend is jamu — a traditional Indonesian turmeric tonic. You’ll find it in health cafés or bottled in local shops. It’s bright yellow, a little bitter, a little sweet, and full of anti-inflammatory goodness. I drink a shot every couple of days when I’m in Bali, and my digestion’s way better for it.
There’s also a local remedy called tolak angin — it’s this weird herbal sachet that’s kind of like menthol cough syrup meets digestive tonic. Sounds gross, but it actually works for mild nausea and general “off” feelings. Locals swear by it. You’ll see it at every pharmacy and mini-mart.
I wouldn’t rely on these for full-blown food poisoning, but for the little wobbles? Absolutely worth having in your pack.
Know When to See a Doctor — Don’t Be a Hero
Last bit of real talk: if you’ve had diarrhea for more than two days and you’re not improving, go see a doctor. Bali has excellent clinics in tourist areas — places like Bali Clinic in Seminyak or BIMC in Kuta and Ubud are great. They’ve seen every stomach bug under the sun.
Signs you need help? Persistent fever, bloody stool, intense abdominal pain, or signs of dehydration (dry lips, dizziness, fatigue). Also, if you can’t keep liquids down? Don’t wait — dehydration hits fast in the tropics.
I once had to take a friend to a clinic in Ubud after he ignored stomach cramps for three days. Turned out he had salmonella. He got antibiotics and an IV drip and was fine by the next afternoon. But had he waited another day? Could’ve been worse.
Travel insurance usually covers stuff like this, so don’t hesitate to get checked if something feels off. A quick visit can save your entire trip.
Read also: Best Time to Visit Bali
It’s Not About Fear, It’s About Being Smart
Look — I don’t want this post to make you paranoid. Bali is one of the most incredible places in the world. The food scene is vibrant and delicious, and you should enjoy it. But “how to avoid Bali belly” isn’t just a cute travel tip — it’s something every smart traveler should take seriously.
It’s not about being overly cautious or skipping every warung or fruit stand. It’s about knowing what to look for, trusting your instincts, and being a little prepared.
Eat the satay, drink the coconuts, and enjoy the sambal — just maybe skip the mystery buffet shrimp, rinse your toothbrush with bottled water, and don’t be the guy who thinks he’s immune to tropical bacteria.
