Planning a backpacking trip to Bali? You’re in for the adventure of a lifetime—stunning beaches, lush rice terraces, vibrant culture and mouth-watering cuisine. But amidst the excitement, there’s one unpleasant guest many travellers encounter: Bali belly.

At Shivas Pharmacy Travel Clinic, we often speak to backpackers preparing for Southeast Asia who ask the same thing: What exactly is Bali belly, and how can I avoid it? This guide will help you understand the causes, symptoms, prevention tips, and how to treat it if you do get sick.

Let’s make sure you spend more time exploring Ubud’s waterfalls and less time in the bathroom.

What Is Bali Belly?

Bali belly is the local term for traveller’s diarrhoea—a common condition that affects visitors to Bali and other parts of Indonesia. It’s usually caused by ingesting contaminated food or water, or coming into contact with unfamiliar bacteria that your body isn’t used to.

Symptoms can vary in intensity but commonly include:

• –> Frequent diarrhoea

• –> Stomach cramps or pain

• –> Nausea or vomiting

• –> Bloating and gas

• –> Mild fever

• –> Fatigue and dehydration

Most cases are mild and resolve in a few days, but in some instances, symptoms can persist or worsen and require medical attention.

What Causes It?

The primary cause of Bali belly is exposure to bacteria such as E. coli or Salmonella, but viruses and parasites can also be culprits. Common sources of infection include:

• –> Unfiltered tap water

• –> Ice cubes made from contaminated water

• –> Raw or undercooked street food

• –> Salads washed with unclean water

• –> Unwashed hands touching food

Even seasoned travellers can fall victim if they let their guard down, especially when trying tempting local street food or unfamiliar dishes.

Prevention: How to Avoid Bali Belly

While you can’t eliminate risk entirely, you can significantly reduce your chances of getting sick with some smart precautions:

1. Drink Bottled or Filtered Water Only

Avoid tap water at all costs—even for brushing your teeth. Stick to sealed bottled water or use a reliable water filter or sterilisation tablets if you’re travelling off the beaten track.

2. Say No to Ice

Unless you’re 100% sure it’s made from filtered water, avoid ice in drinks.

3. Be Cautious with Street Food

Street food can be delicious and safe if cooked properly. Choose stalls that are busy and prepare food fresh in front of you. Avoid anything sitting out for long periods.

4. Eat Cooked, Not Raw

Cooked meals are generally safer. Avoid raw salads, peeled fruit (unless you peel it yourself), and undercooked meats.

5. Wash Your Hands Frequently

Carry hand sanitiser and use it before eating. Touching contaminated surfaces and then your food is an easy route for bacteria.

What to Pack in Your Travel First Aid Kit

To stay prepared, it’s wise to bring along a backpacker’s health kit. At Shivas Pharmacy, we recommend including the following essentials:

• –> Oral rehydration salts (ORS)

• –> Anti-diarrhoeal medication (e.g. loperamide)

• –> Probiotics

• –> Paracetamol or ibuprofen

• –> Hand sanitiser

• –> Water purification tablets

• –> A thermometer

• –> Antibacterial wipes

If you’re especially concerned or have a sensitive stomach, speak to us before you travel—we can offer tailored advice and recommend prescription anti-nausea or antibiotic medication if needed.

What To Do If You Get Bali Belly

Despite your best efforts, you might still come down with Bali belly. Here’s how to manage it:

1. Stay Hydrated

Diarrhoea causes fluid loss, which can lead to dehydration quickly in hot climates. Drink plenty of fluids—bottled water, rehydration salts, coconut water or clear broths.

2. Rest and Recover

Take a break from exploring. Your body needs time to recover. Avoid alcohol and caffeine as they can worsen dehydration.

3. Eat Light

Stick to bland, easy-to-digest foods such as bananas, rice, toast and plain crackers. Avoid dairy, spicy food and anything greasy until your symptoms improve.

4. Use Medication if Necessary

Over-the-counter remedies like loperamide can help stop diarrhoea if you have urgent travel plans, but it’s better to let your body flush out the infection if you can manage.

5. Know When to Seek Help

See a doctor if:

• –> Symptoms last more than 48 hours

• –> You have a high fever or blood in your stool

• –> You show signs of severe dehydration (dry mouth, dizziness, dark urine)

• –> You can’t keep fluids down

Stay Informed, Stay Safe

Backpacking in Bali is a truly unforgettable experience, but being prepared can make all the difference. At Shivas Pharmacy, we’re here to help you stay healthy before, during and after your trip.

Book a travel health consultation with us before you fly—we’ll advise on vaccinations (including typhoid, hepatitis A, and others), supply anti-diarrhoeal medication, and help you put together a personalised first aid kit for the road.

Let Bali give you lasting memories—not a week of stomach cramps. Contact us for support and guidance today.

This blog was written on behalf of Shivas Pharmacy by Pharmacy Mentor.