How to Avoid Bali Belly – Stay Healthy While Eating Local

 

Bali is a dream destination. With its lush rice terraces, vibrant beaches, friendly locals, and mouth-watering cuisine, who wouldn't fall in love with this Indonesian paradise? Many travelers, however, often face one unpleasant surprise – Bali Belly. Also known as traveler’s diarrhea, Bali Belly can ruin your vacation. Whether you're exploring the bustling markets of Ubud, snorkeling in Bali with Gili and Nusa Penida Island, or tasting spicy satays by the beach, it’s important to stay safe while enjoying local delicacies.

This blog post will guide you on how to avoid Bali Belly while still enjoying the island’s delicious food scene. You'll find tips, facts, and easy-to-follow advice, so you can make the most of your Bali trip without any belly troubles. Whether you're traveling solo, with friends, or on a planned tour like those from WanderOn, these tips are for you!

What is Bali Belly?

Bali Belly is a common travel illness that affects tourists visiting Bali and nearby islands. It's mostly caused by consuming contaminated food or water. The symptoms include:

  • Diarrhea

  • Stomach cramps

  • Nausea

  • Vomiting

  • Fever

Although not usually dangerous, it can make you feel weak and ruin several days of your trip.

Why Does Bali Belly Happen?

There are a few main reasons why travelers get Bali Belly:

  • Your stomach isn't used to local bacteria.

  • You may eat food that was not stored or cooked properly.

  • The tap water is not safe to drink in Bali.

  • Ice cubes made from tap water can also be risky.

Even the most hygienic places can sometimes expose you to unfamiliar bacteria. That's why it’s essential to be cautious.

1. Drink Only Bottled or Filtered Water

Never drink tap water in Bali. Always buy sealed bottled water. Even while brushing your teeth, use bottled or filtered water.

Quick Tip: Carry a reusable bottle with a built-in filter. It’s eco-friendly and safe!

2. Avoid Ice in Your Drinks

Some restaurants and cafes use ice made from tap water. It's safer to ask if the ice is made from boiled or filtered water. Or simply avoid ice altogether.

3. Eat at Clean and Crowded Places

If a local warung (small eatery) is full of people, especially locals, it's usually a good sign. High turnover means fresher food and lower chances of bacteria.

Avoid street stalls that look unhygienic or where food has been sitting out for too long.

4. Choose Cooked Food Over Raw

Cooked food is usually safer than raw food. Heat kills bacteria. While salads, raw seafood, and fruit may look tempting, they can be risky if not washed properly.

Pro Tip: Peel fruits yourself. Avoid pre-cut or pre-peeled fruits sold on the streets.

5. Wash Your Hands Often

Keeping your hands clean can prevent many illnesses, including Bali Belly. Always wash your hands before eating. When that’s not possible, use a good hand sanitizer.

6. Avoid Buffets

Buffets often have food sitting out for hours. Bacteria love warm, moist environments. If you do go for a buffet, eat early while the food is still fresh.

7. Use Probiotics Before and During Travel

Taking probiotics can help strengthen your gut. Start a week before your trip and continue during your stay. Probiotics introduce good bacteria into your system, offering extra protection.

8. Be Careful With Street Food

Bali’s street food is delicious and worth trying. However, choose vendors that prepare food in front of you. Avoid anything that looks like it has been sitting for too long or uncovered.

9. Bring Your Own Snacks

Pack some snacks from home or buy packaged snacks from Bali’s supermarkets. It’s a safe way to satisfy hunger without taking risks.

10. Know the Symptoms and Act Fast

If you do get Bali Belly, stay hydrated. Oral rehydration salts (ORS) are very helpful. Eat bland food like bananas, rice, toast, and avoid dairy.

If symptoms last more than two days or you have high fever or blood in your stool, see a doctor immediately.

Must-Have Items to Pack for a Bali Trip

Here are some essentials to keep in your travel bag:

  • Hand sanitizer

  • Wet wipes

  • Rehydration salts

  • Anti-diarrheal tablets

  • Probiotics

  • Water bottle with filter

  • Tissue paper (public toilets often don’t have any)

Best Foods to Try in Bali (Safely)

Despite the risks, Bali’s local food is too good to miss. Here’s a list of must-try dishes that are usually safe if eaten at clean, busy spots:

  • Nasi Goreng – Indonesian fried rice with spices

  • Mie Goreng – Fried noodles with vegetables and meat

  • Satay – Grilled meat on skewers, usually served with peanut sauce

  • Babi Guling – Roasted suckling pig (choose a hygienic restaurant)

  • Tempeh – Fermented soybeans, rich in probiotics

Avoid dishes with raw egg or undercooked seafood unless you’re sure it’s handled properly.

Is It Safe to Eat Seafood in Bali?

Yes, but only if it's fresh and well-cooked. In areas near the coast like Jimbaran or Sanur, you’ll find great seafood restaurants. Always choose a place with high customer ratings and visible cleanliness.

What About Coffee and Smoothies?

Bali is known for its café culture. Many coffee shops serve high-quality espresso drinks and smoothies. To stay safe:

  • Avoid smoothies with ice unless it’s filtered.

  • Choose fruits that are peeled or washed.

  • Ask if the milk is pasteurized.

Where to Eat Safe in Bali?

Some traveler-approved, clean, and reliable food spots are:

  • Café Organic (Ubud, Canggu)

  • Bali Buda (Sanur, Ubud)

  • Warung Babi Guling Pak Malen (Seminyak)

  • Crate Café (Canggu)

  • Nalu Bowls (Seminyak, Uluwatu)

If you’re traveling with a tour agency like WanderOn, they often pick safe and popular food joints, minimizing the risk of food-related illnesses.

Staying Healthy on Day Trips

When going on day trips – like snorkeling in Nusa Penida or island hopping in the Gili Islands – prepare food in advance. Many tourist islands have limited food options. Pack your snacks and water before heading out.

Stats and Facts on Bali Belly

  • According to travel health websites, up to 30–50% of travelers to developing countries suffer from some form of traveler's diarrhea.

  • Bali Belly is usually caused by E. coli bacteria.

  • Most cases last 1–3 days, but severe cases may need medical attention.

FAQs: How to Avoid Bali Belly

Q1. Can I brush my teeth with tap water in Bali?

It’s best to use bottled or filtered water, even for brushing your teeth.

Q2. What should I do if I get Bali Belly?

Drink plenty of fluids, rest, take oral rehydration salts, and eat bland food. Visit a doctor if symptoms persist more than 48 hours.

Q3. Are all street foods unsafe?

Not all. Pick vendors who cook in front of you and maintain cleanliness.

Q4. Can I drink smoothies in Bali?

Yes, but ask if the ice is filtered and if the fruits are fresh and properly washed.

Q5. Do locals get Bali Belly too?

Locals have stronger immunity to local bacteria. Foreign travelers are more likely to be affected.

Final Thoughts

Bali is truly a feast for your eyes—and your taste buds. You don’t have to miss out on local flavors just because you’re worried about Bali Belly. With some basic hygiene habits and wise food choices, you can enjoy everything Bali offers, from spicy satays to tropical smoothies, safely and happily.

Whether you’re planning a solo adventure, a romantic getaway, or an exciting trip with WanderOn across Bali with Gili and Nusa Penida Island, keep your health in check and your stomach happy.

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