What to do when you get Bali Belly: 6 Step Action Plan
There is hope! You will recover, and your Bali holiday will go on!
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What to do when you get Bali Belly to get relief fast
If you are reading this guide, it probably means you are in the throws of a Bali Belly attack and you need help, or you want to be prepared for when Bali Belly catches up with you.
This guide will help you get rid of Bali Belly fast.
Not sure what Bali Belly is or what its symptoms are?
If you are not sure about what Bali Belly is or the symptoms of Bali Belly, check out our comprehensive guide, What is Bali Belly including its causes, symptoms, and the preventative vaccines you can get before you leave home.
Then, if you do have Bali Belly, come back here for our 6-step action plan below.
Is Bali Belly contagious?
If you have Bali Belly and are wondering is Bali Belly is contagious, this article will be a must-read.
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6 Step Action Plan to do when you get Bali Belly
1. Elimination: What to do when Bali Belly first strikes
Don’t worry, Bali does use toilet paper and you can buy it everywhere.
Allow your body to evacuate the contaminant; vomiting and diarrhea are the body's natural ways of evacuating, so they are positive events, as unpleasant as they are.
The elimination phase won’t last forever. The next few hours will be hard, but you can do it!
Getting relief during vomiting and diarrhea
Brush your teeth between vomiting, as this removes stomach acid from your mouth, protects your teeth, and helps make your mouth feel a bit more pleasant and fresh.
If vomiting has given you a sore throat, sip on black tea, hot water with honey, or just plain hot water. Sucking on a ginger lolly is also helpful.
Your accommodation might have a hot water bottle available that can be placed on your abdomen to relieve stomach cramps. If they do not have one, ask for a porcelain bowl or coffee mug, fill it with warm (not boiling!) water, and rest it on your tummy. Sometimes you must improvise in an emergency!
What about medication to stop vomiting and diarrhea?
It’s true that there are medications you can take like Loperamide or Lomotil to stop diarrhea, and there are also medications to stop vomiting. These are handy if you are about to get on a plane and simply cannot be sick or run to the toilet repeatedly.
But in the first instance, it is much better to allow your body to evacuate the contaminant. See a doctor before taking medications to get their guidance if the evacuations do not subside in 4–8 hours.
In many cases, you will start to feel much better within an hour of fully evacuating the contaminant (the point at which you feel ‘empty’) and a good night's sleep will see you back on your feet again.
2. Hydration: What to do when Bali Belly zaps your energy
The most important thing to do when you get Bali Belly is to keep hydrated. It is the key to a quick recovery.
Keep drinking small sips to rehydrate the lost fluids in your body. This is perhaps the most critical step in recovery because if you become dehydrated, your body suffers and cannot flush out the toxins as quickly and easily.
Make sure you drink only bottled or boiled water. Check out our article “Is Bali water safe to drink?” for a detailed guide to safe drinking water in Bali.
Even if drinking makes you vomit, keep trying. If several attempts to drink over a few hours fail, it’s time to see a doctor. Don’t leave it too long.
Good sources of hydration during Bali Belly
Bottled water
Black tea
Hot water with honey
Pocari Sweat
We recommend Pocari Sweat (see shopping list below), which is an isotonic drink that is available in all convenience stores, supermarkets, and even many streetside warungs and cafes. It is an excellent way to rehydrate more effectively than just with water.
How much should you drink if you have Bali Belly?
In the early stages, it can be hard to think about drinking a lot. Just start with small sips. Once you start to recover, try to drink 8–10 200-ml glasses of water a day (1.6–2 liters). This is the recommended volume to stay properly hydrated. Tea and coffee can be counted toward this allowance (although note that caffeine itself is dehydrating, so limit its intake).
3. Remedies: What to do when Bali Belly hits you hard
The Balinese know what to do if you have Bali Belly – they turn to natural remedies. Most causes of Bali belly are short-lived and once evacuated from the body it’s time to get into some natural relief from the symptoms you are experiencing.
Home remedies that really do work for Bali Belly
1. Ginger: Consumed in the form of tea or by chewing, ginger is often used to alleviate nausea and bloating, making it an excellent natural remedy.
2. Peppermint Oil: Muscle spasms and stomach pain can be relieved by merely applying peppermint oil to the stomach area, which has been found to be extremely effective. A hot compress is also effective.
3. Turmeric: Drinking an infusion of turmeric (3–4 slices of turmeric in hot water, allowed to steep for 5 minutes) is a great way to reduce gut inflammation, thereby aiding in the digestive process. You can also drink a turmeric juice. Fresh turmeric is a root that looks like fresh ginger but is very orange inside. It is easy to find in any store that sells fresh fruit and vegetables because it is a staple in Balinese cooking. Ask for ‘Kunyit’ (turmeric) or ‘Loloh Kunyit’ (turmeric juice). We would just suggest not buying turmeric juice from a market stall because you can’t be sure it is sanitary, but from your hotel or a restaurant, it should be safe.
4. Probiotics: Yoghurt or fermented vegetables are excellent choices to consume regularly since they not only provide nourishment to the body but also assist in improving digestion by regulating gut bacteria. A product like Yakult is handy because it gives you a good dose of probiotics in a small volume, making it easy to take when you are feeling uneasy in the stomach.
5. Apple Cider Vinegar: Diluting apple cider vinegar in water and drinking it before meals can enhance digestive function and lessen the likelihood of bacterial infections, making it an excellent addition to your daily regimen. In Bali you can find this in larger supermarkets and western health food stores.
Shopping List for Bali Belly Remedies
Ask a friend/family member to hit the shops to buy drinks and remedies you may need. We all know what it’s like when you are sent to buy supplies and it’s hard to remember what to get, so we prepared this list you can take with you on your phone.
(The Indonesian name in the list below is in brackets, so you can ask in Bahasa Indonesia if you need help in-store.)
1. Bottled Water (Air Putih)
While Aqua is Bali's most widely known and trustworthy brand, several others sold in supermarkets and warungs (small local stores) are also safe. Make sure the lid seal is unbroken.
2. Paracetamol
Mild pain relief could be helpful for those experiencing stomach cramps. Most convenience stores will sell it or look on the street for an ‘Apotek’ which is Indonesian for ‘Pharmacy’.
3. Toilet Paper (Tisu Toilet)
Most hotels provide toilet paper in Bali. But if you need to buy it, you can find Paseo and other brands of toilet paper in Bali's convenience stores and supermarkets. They also carry tissues, hand sanitizer, wipes, and other hygiene products.
3. Pocari Sweat (Pocari Sweat)
Pocari Sweat, an isotonic drink perfect for rehydration, is available in all shops in Bali and Lombok that sell beverages, including supermarkets, convenience stores, and roadside warungs.
4. Ginger Tea (Teh Jahe)
Bali Belly's most popular cure is ginger tea. You can purchase it in powder form or tea bags, but the best option is to buy raw ginger and steep 3-4 slices in water. Adding honey is optional.
5. Peppermint Tea (Teh Peppermint)
For an upset stomach, many people prefer peppermint tea, which has a calming effect. In Bali, you can easily buy tea bags or fresh peppermint (make sure to wash it thoroughly in bottled water first).
6. Turmeric Drink (Teh Kunyit)
As discussed earlier, in Bali and Indonesia, turmeric is a well-known herbal remedy. You can get it as a carbonated drink (avoid it if you have Bali belly) or in powdered form to mix with hot water. Alternatively, steep 3-4 slices in hot water for five minutes. If you want to create fresh turmeric juice (Loloh Kunyit in Balinese or Jamu Kunyit in Indonesian), watch this excellent video by Novi's Bali Kitchen.
7. Ginger Candy (Permen Jahe)
If you find it difficult to ingest liquids, consuming a ginger candy can provide you with a quick energy boost (sugar) and the benefits of ginger. Just make sure that the brand you choose isn't milk-based (it will be labelled as Jahe Susu, which means "milk").
8. Yakult
After experiencing Bali belly, Yakult may help to restore the balance of friendly gut bacteria. Natural yogurt can be found in most supermarkets as well as Yakult, which is available in supermarkets and convenience stores in Bali. Remember to purchase from the refrigerated section and double-check the use-by date.
Throughout Bali, convenience stores such as Indomaret, Alfa Mart, Circle K, and Mini Mart sell these essential products. Although supermarkets have a bigger selection, a 24-hour convenience store can be a lifesaver in the middle of the night when Bali Belly strikes.
4. Get advice: What to do when u get Bali Belly and are worried
If you have travel insurance and they have a nurse advice line, call and seek advice. This is a great way to get quick and free advice on what to do if u have Bali Belly.
Sometimes it just helps to have someone sympathetic to talk to and help you review all the steps you are taking and make sure you are doing all you can to recover.
After all, not every partner is great at sympathy and support, so find it elsewhere. Contact a close friend on social media or SMS to get support and advice.
If you are using one of our recommended Bali travel insurers, here are their 24/7 advice line details:
Heymondo Insurance Emergency Advice
Heymondo has an app with 24/7 medical and claim assistance
Baligram recommends Heymondo Travel Insurance. Find out why we recommend Heymondo for Bali travel insurance.
Heymondo has a 24/7 advice service with doctors on duty. You can contact them through the app (Android | iOS) or visit this contact page and enter your policy or passport number to get the correct phone number for you.
SafetyWing Insurance Emergency Advice
Baligram also recommends SafetyWing Travel Insurance.
You can call SafetyWing on +1 86663521636
5. See a doctor: What to do if get Bali Belly and symptoms persist
If your Bali Belly symptoms persist, see a doctor immediately
If after 8 hours, you have still severe symptoms such as uncontrolled vomiting or diarrhoea, see a doctor to assess if you need antibiotics or other treatment.
Doctors in Bali are very used to helping tourists (and locals!) with Bali Belly (called ‘sakit perut’ in Indonesian) and they will know what to do.
They may prescribe medication to stop vomiting and/or diarrhoea. They can also assess your hydration levels and provide IV fluids if necessary.
What to do if get Bali Belly and need a doctor?
If you are staying in a hotel, ask if they have a doctor on call. This is the easiest because they will come to you.
If that is not possible, ask your accommodation for the nearest doctor or clinic and ask them to arrange transport.
If you cannot get advice on a doctor, get out on the street and hire a car and driver and head for one of these highly reputable medical centres:
Bali International Medical Centre (BIMC) hospitals based in Nusa Dua, Kuta/Denpasar and Ubud have been serving tourists in Bali with exceptional medical facilities for numerous years. They offer wide-ranging health care assistance comprising medical treatment, surgeries, health check-ups, and diagnostic tests.
BIMC Nusa Dua
Kawasan ITDC Blok D
Nusa Dua 80363, Bali, Indonesia
Tel: +62 361 3000911
Email: [email protected]
BIMC Kuta
Jl. Bypass Ngurah Rai No 100X
Kuta 80361, Bali, Indonesia
Tel: +62 361 761263
Email: [email protected]
BIMC Ubud
Jl Raya Sanggingan No 21, Kedewatan,
Ubud - Gianyar 80561, Bali, Indonesia
Tel: +62 361 2091030
Email: [email protected]
In extreme cases BIMC can arrange an ambulance – call your nearest clinic for assistance.
Call your insurance company on the way to the doctor
Whilst in transit, or on arrival, call your travel insurance hotline and advise them of the situation and ask their advice. In many cases, if you attend a known medical centre or hospital, they will call the facility directly and arrange a treatment plan, payment arrangements etc. which will take the worry out of your hands.
6. Monitor progress: What to do to recover from Bali Belly
Take time to rest and recover from Bali Belly with some peaceful activities like meditation and yoga
If you are feeling a bit better within 8 hours, your Bali belly is possibly not infection based.
Consider trying small amounts of plain food, like rice, and see how you go.
If you bring this up (or out!), go to a doctor.
Most importantly, for your recovery, work on restoring your hydration. You will have lost a lot of fluids during the evacuation phase, and you need to replace them to start feeling better. If you have headaches, sore muscles, or feel fatigued, it is very likely the cause is dehydration.
Recover with relaxing activities
As you recover from Bali Belly, consider some relaxing activities to restore balance to your body and mind. Take a yoga class, do a guided meditation session, try a rice field walk, and take in a traditional Balinese dance. These activities will center you after a very traumatic few days of illness.
Get checked when you return home
If your bout of Bali Belly has been particularly bad, consider getting a check on your return home. Bali Belly can sometimes trigger Irritable Bowl Syndrome (IBS), so seeking diagnosis and treatment will be important.
Now you know what to do when you get Bali Belly
We hope this article has guided you through the experience of having Bali Belly and your holiday can continue without further interruption.
Just keep remembering that you will feel normal again and recover!
Frequently Asked Questions
How to know if I have Bali Belly?
Symptoms of Bali Belly include nausea, vomiting and/or diarrhoea, stomach cramps, mild fever, feeling tired, loss of appetite, fatigue. Bali Belly is a general term for a range of causes of these symptoms including contamination, viral, bacterial or parasite infection or simply change of diet or climate.
What to get for Bali Belly?
There are 8 key remedies you should get as soon as you think you might have Bali Belly. These include pain relief, toiletries supplies, drinks, and herbal relief. Following our 6-Step Action Plan you will be able to get rid of Bali Belly quickly.
What is the best thing for Bali Belly?
The best thing for Bali Belly is to stay hydrated. Our 6 step Action Plan details what to do if u have Bali Belly and drinking is the most important. Start with small sips and work up to 6-8 glasses of water or other liquids on our list per day.
Is alcohol bad for Bali Belly?
Alcohol is bad for Bali Belly. In fact, it is the worst thing you could drink because alcohol dehydrates, it places pressure on your stomach, gastrointestinal tract and your liver and kidneys. It’s a myth that alcohol will kill a stomach bug. Instead drink only fluids from our approved list.
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