Bali Belly: Symptoms, Treatment and How to Avoid It (From Experience)

Bali Belly is the one souvenir nobody wants to bring home. We’ve both had it, and one of us once had full-blown food poisoning on the Gili Islands that meant three days in bed. This guide covers what Bali Belly actually is, how it differs from food poisoning, what helped us, and the simple habits that have kept us well on every trip to Indonesia since.

We’re travellers, not doctors. Everything here comes from our own experience and general travel health advice. If you’re worried, see a doctor. Bali has plenty of good clinics, and pharmacists there deal with this every day.

What Is Bali Belly?

“Bali Belly” is the local nickname for travellers’ diarrhoea: an upset stomach caused by eating food or drinking water contaminated with bacteria (such as E. coli), viruses (such as norovirus) or, less often, parasites (such as Giardia). It’s not unique to Bali. You can get it anywhere your stomach meets unfamiliar bugs, but Bali gets the famous name because so many visitors catch it there.

Bali Belly Symptoms

Symptoms usually start anywhere from a few hours to a couple of days after eating or drinking something contaminated. The most common are:

• Diarrhoea (loose or watery, several times a day)
• Stomach cramps and bloating
• Nausea and vomiting
• Loss of appetite
• Mild fever, shivers and headache
• Weakness and tiredness

Bali Belly vs Food Poisoning: What’s the Difference?

In everyday travel talk, people use the two terms loosely, but in our experience you’ll know which one you’ve got:

• Bali Belly is usually milder: an upset stomach and diarrhoea that’s miserable but manageable, often clearing within one to three days.
• Food poisoning tends to hit harder and faster: violent vomiting, diarrhoea, cramps and sweats, and it can knock you out for several days.

Our Story: Nasi Goreng on the Gili Islands

It was our second trip to Indonesia. The first time nothing happened, so we were a bit too relaxed. After a few days of eating everywhere on the Gili Islands, a plate of chicken nasi goreng at lunch turned out to be the deal breaker.

About four hours later, cycling to the night market, the bloating started: a heavy, ten-kilos-heavier feeling, and not even a cold Bintang appealed. We turned back for the room. Then it hit: three days in bed, barely able to move, with stomach cramps that were the worst part. It was so bad it turned one of us vegetarian.

The lesson: if you start to feel “off” a few hours after a meal, cancel the evening plans and stay close to a bathroom.

How Long Does Bali Belly Last?

Most cases clear up on their own within one to three days, and almost all within a week. Proper food poisoning can feel worse for longer. Ours took about five days to feel normal again. If you’re not improving after three days, see a doctor (see below).

What Helped Us: Bali Belly Treatment

1. Hydrate, hydrate, hydrate. Dehydration is the real danger. Sip bottled water constantly, even if it comes straight back up, and add oral rehydration salts (ORS sachets, sold at every Bali pharmacy). There comes a point where plain water can’t keep up.
2. Get to a pharmacy (apotek) early. Describe your symptoms and they’ll know exactly what to give you. On the Gilis we were given something for the cramps, something to absorb toxins in the stomach, and rehydration powder. If you’re too sick to go, ask someone or get a driver to go for you.
3. Coconut water helps. Fresh coconuts are everywhere, and they’re full of electrolytes and potassium. Just don’t overdo it.
4. Anti-diarrhoea tablets (like Imodium) can help if you need to travel, but don’t use them if you have a high fever or blood in your stools. Check with a pharmacist first.
5. Rest. Cancel the boat trip. You’ll enjoy it more next week.

What to Eat with Bali Belly

For the first day you may not manage anything except fluids and warm herbal tea, and that’s fine. When you’re ready, start plain and simple:

• Plain rice, toast or crackers
• Bananas
• Clear soup or broth
• Boiled potatoes

Avoid spicy food, dairy, alcohol, coffee, fried food, meat and seafood until your stomach has settled. Stick with the same simple foods for a couple of days.

When to See a Doctor

Go to a clinic or hospital straight away if you have any of these:

• Blood in your stools or vomit
• A high fever
• Signs of dehydration: very little or dark urine, dizziness, a dry mouth, or feeling confused
• You can’t keep any fluids down
• No improvement after three days
• You’re pregnant, or travelling with a sick child or an older person

Get treated in Bali rather than waiting until you’re home. Local doctors see these bugs every day, and we’ve met travellers whose doctors at home didn’t know what they were dealing with. It’s also one of the reasons good travel insurance is worth having.

How to Avoid Bali Belly

• Never drink tap water. Use bottled or filtered water, and use it to brush your teeth too.
• Keep shower water out of your mouth.
• Be smart about ice. Ice in established cafés and restaurants is usually factory-made and safe. If you’re unsure, skip it.
• Eat where it’s busy. High turnover means fresh food, not something cooked hours ago.
• Food should be hot or properly cold. Avoid lukewarm buffets and anything that’s been sitting out.
• Be careful with undercooked meat and seafood. Chicken was our downfall.
• Buy whole fruit and peel it yourself, rather than pre-cut fruit.
• Raw salads are a risk if they’ve been washed in tap water.
• Wash your hands before eating, and carry hand sanitiser.
• Trust your gut, literally. If something tastes off, stop eating it, however hungry you are.
• Check the bathroom. A friend’s rule: check a restaurant’s toilet before you order. The kitchen is usually just as clean, or not.

What to Pack

• Oral rehydration sachets
• Hand sanitiser
• A refillable bottle with a filter
• Any anti-nausea or anti-diarrhoea medication your doctor or pharmacist recommends before you go

Bali Belly FAQ

Can you get Bali Belly from ice?

It’s possible, but most cafés and restaurants in tourist areas use factory-made ice. The bigger risks are tap water, undercooked food and food left sitting out.

Do probiotics prevent Bali Belly?

Some travellers swear by them, including probiotic drinks like Yakult, sold in most Bali minimarts. The evidence is mixed, but they’re unlikely to hurt. They don’t replace good food and water habits.

Can I still swim or travel with Bali Belly?

Rest is the fastest way through it. Avoid boats, long drives and the sun until you can keep fluids down, and stay hydrated.

Don’t Let It Ruin Your Trip

You can do everything right and still get unlucky. We’ve eaten at tiny warungs many people wouldn’t go near and been fine, and got sick from one meal at a nice restaurant. Take sensible precautions, know what to do if it happens, and then go and enjoy Bali.

Planning where to go? Read our top 6 Bali destinations and our guide to Nusa Lembongan and Nusa Ceningan.

Have you had Bali Belly? Tell us what worked for you in the comments.

Taking photos in Bali? Grab our 100+ Bali Instagram captions for Uluwatu, Ubud, Nusa and the Gilis.

Planning your trip? Pin this guide to your Pinterest board for later.

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