What is Bali Belly? A Real Talk Guide to the Travel Bug Nobody Wants

If you’re planning a trip to Bali (or anywhere in Southeast Asia), you’ve probably come across the term Bali Belly. It sounds kind of cute, right? Unfortunately, Bali Belly is way less fun than it sounds.

In this post, I’ll break down what Bali Belly actually is, what causes it, how to avoid it, and what to do if you get it. I’ve had it once during my stay in Canggu and let’s just say it was not a pleasant experience. So I’m sharing what I wish I knew before I got on the plane.

Disclaimer: Sorry for using stock photos for this article, but I didn’t think about photographing myself, during my belly problems. Thanks for understanding!

So, What Is Bali Belly?

Bali Belly is a nickname for traveler’s diarrhea — a stomach bug that affects a lot of people visiting Bali (and other parts of Asia). It’s basically your gut reacting to unfamiliar bacteria, viruses, or parasites in the local food or water. Symptoms usually hit within a few days of arriving and can last anywhere from 1 to 5 days.

Common symptoms include:

Diarrhea (sometimes intense)
Stomach cramps
Nausea or vomiting
Bloating
Fever or chills
Feeling weak or tired

It’s not dangerous for most healthy adults, but it’s definitely uncomfortable, especially if you’re stuck in your guesthouse instead of at the beach.

What Causes Bali Belly?

Bali Belly is usually caused by eating or drinking something that’s contaminated. That doesn’t mean the food in Bali is dirty. Locals have strong immune systems built up from a lifetime of eating the local food. But for travellers, it can be a shock to the system.

Here are a few common reasons for Bali Belly:

Unfiltered tap water
Raw or undercooked food
Street food (especially if it’s been sitting out)
Unwashed fruits or vegetables
Dirty hands

Sometimes, it’s not even about what you ate. It could be from brushing your teeth with tap water or touching your mouth after handling cash.

Who’s Most at Risk?

Honestly, anyone can get Bali Belly. It doesn’t matter how tough your stomach is back home. I’ve met seasoned backpackers who still get hit with it once in a while.

But you might be more likely to get it if:

You’ve just arrived and your body’s adjusting
You eat a lot of street food right away
You don’t wash your hands often
You’ve got a sensitive stomach or a history of gut issues

It’s not about fear. It’s about being aware and prepared.

How to Avoid Getting Bali Belly

You can’t 100% guarantee you won’t get it, but you can lower the risk. Here are some tips that actually work:

Watch the Water: Only drink bottled or filtered water. Avoid juices or smoothies with ice from unknown places.
Be Smart with Food: Look for street food that’s cooked fresh and piping hot. Avoid raw seafood, rare meats, and uncooked veggies.
Wash Your Hands: Carry hand sanitizer everywhere. Wash your hands before eating, every time.
Go Slow the First Few Days: Give your stomach time to adjust before diving into spicy sambals and local warungs.
Invest in Probiotic: At this point I’m trying to use probiotics every time I visit a new place. It can be a bit costly, but personally it helps me a lot.

What to Do If You Get Bali Belly

Alright, so let’s say you did all the right things and still got sick. First of all – don’t panic. It happens to tons of people. You’ll get through it.

Here’s what to do:

Stay Hydrated

This is number one. You’re losing fluids fast, so drink plenty of water.
Add electrolyte powders or rehydration salts to help replace lost minerals.
Coconut water is also great if you can stomach it.

Rest

Cancel your plans and take it easy. Your body needs to recover.

Stick to Bland Foods

When you’re ready to eat, go for plain rice, toast, bananas, or crackers.
Avoid dairy, spicy food, alcohol, and caffeine until you’re better.

Use Medication (if Needed)

Imodium (loperamide) can help slow things down, but don’t use it if you have a fever or bloody stool.
Activated charcoal tablets are popular in Bali for tummy troubles.
If you’re not improving after 2–3 days, or symptoms are really bad, go see a doctor.

Get a probiotic

Personally it’s the best advice I was given.
Take probiotic during and after your stomach problems. It will work wonders.

Final Thoughts: Don’t Let It Ruin Your Trip

Bali Belly sucks! There’s no way around that. But it’s also super common and usually clears up in a few days with rest and care. The key is to be prepared, stay calm, and take it easy on your stomach when you first arrive.

If you do get sick, be kind to yourself. Cancel the surf lesson, skip the volcano hike, and just chill in bed with Netflix and electrolytes. Your adventure will still be there when you’re better.

If you want to know more travel tips, check out our other blog posts. And on more positive side, you can read more about what to do in Bali, if you don’t have stomach problems!

Safe travels

Kuba

Digital Nomad

Europe