I lived in Bali for 3 months as an American. Here’s EXACTLY how to avoid Bali belly and 6 reasons why I never got it!

I had mixed feelings about visiting Bali– it sounded nightmarishly cringe at first. An overrun, overly trendy, faux-spiritual veneer stuck over one of many gorgeous islands in a third world country. But the allure of its stunning black beaches, rice terraces, volcanoes, healthy vibes, affordable price tag, and a genuine curiosity about its popularity convinced me to give it a try. So I was as surprised as anyone to find myself there for a total of 3 months- 3 months in which I was 100% successful with my tactics for how to avoid Bali belly!

Yes, the tourism situation in Bali is complex and I’m not going to get into all of it- we’re here to talk about Bali belly! But I will say that as long as you try your best to travel in a sustainable way, your trip anywhere in the world will be richer for you and the locals if you meet and learn about them, buy local, learn some of the language, and respect local customs. Anyway- on to avoiding Bali belly!

What is Bali belly?

If you’ve spent even five minutes in a Bali travel Facebook group, you’ve seen the horror stories about “Bali belly.” But what is Bali belly? It’s literally just traveler’s diarrhea, and it’s the villain of every tropical paradise that takes down unsuspecting tourists like clockwork.

Bali belly is caused by consuming contaminated food or water (usually contaminated because of poor hygiene or sanitation). You could get it from undercooked meat, produce, or ANY dirty food or food left out in the sun (looking at you, street food carts). It’s just gastroenteritis and you can get it from bacteria, a parasite, or more commonly in Bali, a virus.

It sounds gross, but don’t worry- I spent three months living in Bali eating at local warungs, eating fresh fruit, enjoying drinks with ice and leafy salads, and somehow I never got it. Not once. Here are my BEST tips for avoiding Bali belly!

How to avoid Bali belly

So what’s the secret? Did I live off boiled rice and paranoia? Absolutely not. But I was strategic! Here’s everything I did to keep my stomach intact so you can enjoy Bali without spending half your trip glued to a bathroom.

1. Check the shape of the ice cubes

The classic “don’t have ice in your drinks” advice? Outdated. 

Most restaurants and cafes in Bali use purified ice cubes from government-regulated sources. If the ice is cylinder-shaped with a hole in the middle, you’re good to go. If it looks homemade or crushed? Abort.

2. Activated charcoal and probiotics

Did I eat something sketchy? Maybe. But before my stomach had a chance to betray me, I’d take an activated charcoal capsule to absorb any toxins. This stuff is a game-changer and a must-have for your first aid kit!

I also take a probiotic every day to try to keep my gut health in check and try to get in a little greek yogurt or kombucha as a fail safe- both of which are super easy to find in Bali! 

3. Street food? Yes. Random warungs? Also yes selectively.

I love streetfood and will never tell someone not to eat it. That said, not all warungs (local food stalls) are created equal. Stick to the busy ones with high turnover—if locals are lining up, it’s fresh. Avoid anything that looks like food has been sitting out all day or doesn’t have a line. 

4. Wash your hands like it’s your job

You will be touching scooters, money, gross surfaces, and probably a monkey at some point. Bali is great, but it’s not the most hygienic place. Carry hand sanitizer everywhere and use it religiously before eating. Other than not drinking the poison water, hand washing and sanitizing is the best way to avoid Bali belly- that’s before and after you eat. Trust me, this one’s non-negotiable. 

5. Peel your fruits and inspect your salads

Fresh fruit in Bali is amazing, but anything pre-cut or washed in tap water is a little risky. I stuck to fruits with peels (bananas, mangos, dragon fruit) and only ate salads and peeled fruits at restaurants I trusted. A lot of cafes wash greens in filtered water, so always ask if you want to make sure. 

6. Filtered water

I know this is the most obvious one (which is why I put it last), but I’m going to say it anyway: the tap water in Bali is not safe to drink. Even locals don’t drink it! Always use bottled or filtered water– I carry a refillable water bottle everywhere and top it off at cafes with water dispensers.

So is it possible to avoid Bali belly? Of course! I ate from warungs, had ice in my drinks, ate peeled fruit, and never had a single stomach issue. You just have to be smart about it.

Go forth, eat all the mie goreng, and enjoy Bali without the emergency pharmacy run. If you’re looking for more content on Indonesia or other Asian destinations, I’ve got you covered! And for my tried-and-tested FAVORITE travel products, shop my Amazon storefront.