How I Don’t Get Sick in Bali: 34 Trips Without Bali Belly

I have a confession to make.

I might have one of the strongest stomachs in the travel world.

Or maybe I have just been very lucky.

Either way, after 34 trips to Bali, starting with my very first visit in 1999 and my most recent trip in 2026, I can honestly say I have never had Bali belly.

Not once.

And before the comments section starts warming up, let me say this clearly. I am not a doctor, health professional, scientist or travel medical expert. This is not medical advice. This is simply my personal experience and the things I do when I travel to Bali.

I’m just a girl who loves Bali, eats her way around the island, and somehow continues to come home healthy, happy and ready for the next adventure.

So, if you’re wondering how not to get sick in Bali, these are the things that work for me.

First, What Is Bali Belly?

Let’s talk about Bali belly because it sounds like something that is unique to Bali, but it actually isn’t.

Bali belly is essentially a nickname for traveller’s diarrhoea. It can happen when your body encounters bacteria, viruses or parasites that it is not used to.

And guess what?

It can happen anywhere.

You can get sick travelling through Bali, Thailand, Vietnam, Mexico, Europe or even somewhere completely unexpected. It’s not just a “Bali problem”.

Sometimes your stomach simply needs time to adjust to new foods, different bacteria and different environments.

Of course, food hygiene and safe water practices are important, but I also believe that spending your entire holiday terrified of every meal, every ice cube and every piece of fruit isn’t exactly the recipe for a relaxing trip.

For me, it’s about balance.

My Three Ways I Don’t Get Sick in Bali

Recently, I shared a Reel about the three things I do in Bali that have helped me avoid getting sick. It caused a few surprised reactions because, apparently, I do a few things that some travellers avoid.

You can watch the Reel here:

View this post on Instagram

A post shared by Erin 🛩️Travel🍓Food💪Lifestyle (@explorewitherin)

Here are my three Bali belly prevention tips that have worked for me.

1. I Brush My Teeth With Bali Tap Water

Yep.

I said it.

I brush my teeth with the water in Bali.

I know many travellers won’t do this, and I completely understand why. Everyone has their own comfort level when travelling.

But after visiting Bali 34 times, this has always been my approach.

I don’t drink tap water in Bali. I use bottled or filtered water for drinking. But when it comes to brushing my teeth? I use the tap.

My personal theory is that sometimes the more you try to avoid every single possible germ, the more your body never gets a chance to adapt.

Again, this is just my personal experience. You should always do what feels right for you.

But for me? Toothbrush meets Bali tap water, and we continue on with our holiday.

2. I Eat Salads, Fruit and Drink Drinks With Ice

This one makes some people nervous.

I eat salads in Bali.

I eat fresh fruit.

And yes, I put ice in my drinks.

I know. Shocking.

But here I am, still alive, still healthy and still happily eating my way around Bali.

One of my favourite things about Bali is the incredible food. From colourful smoothie bowls to fresh tropical fruit, local warungs and amazing restaurants, I don’t want to spend my holiday avoiding everything delicious.

My rule is simple. Use common sense.

Choose places that look busy. Eat somewhere with good turnover. Enjoy the food.

And yes, I’m also a big fan of a Coke Zero while travelling. Maybe my secret Bali belly prevention tip is actually just a daily dose of caffeine and bubbles.

Who knows?

3. I Eat Local Food (Including Street Food)

This is probably the one that surprises people the most.

I eat local food in Bali.

I eat at warungs.

I eat street food.

I don’t only eat at expensive restaurants with menus written in English.

Some of my favourite Bali food memories have come from small local places filled with locals enjoying their meals.

My biggest tip? Look for busy places.

A restaurant full of locals is usually a good sign. Food that is constantly being prepared and served is much better than somewhere where food has been sitting around all day.

I’m not saying eat something that looks questionable just for the adventure. But I also don’t believe you need to be scared of local food. The best pisanf goreng I ever had was from a street cart, served in a plastic bag for 20 cents.

After 34 trips, my stomach seems pretty happy with my choices.

I like to say I have guts of steel.

The Red Cordial Theory: My Dad’s 1999 Bali Advice

When I first visited Bali in 1999, travel advice was a little different.

My dad had me drinking red cordial because apparently the sugar, colour and magical properties of this bright red drink were going to keep the Bali germs away.

Was there any science behind this?

Probably not.

Did I believe it at the time?

Absolutely.

Back then, people also talked about drinking Coke as a way to settle your stomach. Fast forward to today and I’m still drinking Coke Zero, so maybe my dad accidentally created a lifelong habit.

Thanks, Dad.

Do I Avoid Milkshakes in Bali?

Yes, but probably not for the reason you think.

It’s not because I’m worried about getting sick.

The main reason I avoid many milkshakes in Bali is simply that they often use UHT milk, and personally, I don’t love the taste.

These days I usually drink almond milk in my coffee anyway, so it’s not really an issue.

But if you’re wondering about Bali food safety and dairy, just remember that different countries have different milk products and preparation methods.

Sometimes it’s about taste, not tummy troubles.

Easy Bali Belly Prevention Tips

While I personally have a relaxed approach to food in Bali, there are definitely some simple things I do and recommend for staying healthy while travelling.

Wash your hands

The simplest tips are often the best.

Wash your hands before eating and carry hand sanitiser for times when soap and water aren’t available.

Drink safe water

I always drink bottled or filtered water in Bali.

Avoid drinking tap water unless you know it has been properly treated.

Choose busy restaurants

A busy restaurant usually means food is being prepared regularly and ingredients are moving quickly.

Be mindful of food sitting out

A fresh meal cooked in front of you is very different from food that has been sitting in the heat for hours.

Stay hydrated

Bali is hot, humid and full of adventures. Drink plenty of water, especially if you’re exploring all day.

Pack a few travel essentials

Many travellers like to pack things such as electrolytes, medication they regularly use, and basic travel health supplies.

Always speak with a healthcare professional if you have specific health concerns.

Things I Personally Avoid in Bali

Even though I’m pretty relaxed when travelling, there are a few things I usually skip.

Not because I think they are guaranteed to make me sick, but because they don’t appeal to me.

These include:

Tap water as a drink
Random drinks made with unknown water sources
Food that has clearly been sitting out for a long time
Milkshakes that don’t taste great because of UHT milk

That’s about it.

I’m not travelling to Bali to spend my entire holiday saying no to amazing experiences.

The One Time Bali Did Get Me: Dengue Fever

Now, before you think I’m walking around Bali with some kind of superhero stomach and nothing can touch me, let me tell you about the one thing Bali did manage to throw at me.

Dengue fever.

Yep, I have actually had dengue fever in Bali.

Unlike Bali belly, which is usually related to food, water or bacteria your body isn’t used to, dengue fever is spread through mosquito bites. It has nothing to do with how clean a restaurant is or whether you ate a salad.

I won’t lie, it was not a fun experience. Dengue can leave you feeling absolutely exhausted, with symptoms like fever, aches, chills and extreme fatigue.

The funny thing is, I was so focused on avoiding Bali belly that I probably wasn’t paying enough attention to the tiny mosquitoes that were actually the thing that got me!

These days, mosquito protection is one thing I’m much more conscious about when travelling in Bali. I use insect repellent, especially around dawn and dusk, and I’m mindful of covering up when needed.

So while I’m pretty relaxed about eating local food, enjoying ice in my drinks and exploring Bali’s incredible food scene, I definitely don’t ignore mosquito safety.

Because apparently even my “guts of steel” have their limits!

Frequently Asked Questions About Staying Healthy in Bali

Can you brush your teeth with Bali tap water?

Yes, I do.

After 34 trips to Bali, I personally brush my teeth with Bali tap water and have never had an issue. However, this is my personal choice, and everyone has a different comfort level when travelling.

If you prefer to use bottled or filtered water for brushing your teeth, that is completely fine too.

Can you get Bali belly from ice?

Many travellers worry about ice in Bali, but most reputable restaurants, cafes and hotels use commercially produced ice made with treated water.

Personally? I drink my beverages with ice in Bali and have done so for years.

My advice is to use common sense. Enjoy drinks from places that look clean, busy and reputable.

Can you eat salad in Bali?

Yes, I do.

Salads are one of the things many travellers avoid because they worry about how they have been washed or prepared. Personally, I eat salads in Bali and enjoy all the fresh tropical produce available.

As always, choose restaurants with good hygiene practices and a high turnover of fresh food.

What foods should you avoid in Bali?

There is no single list of foods that everyone must avoid in Bali. Different people have different sensitivities.

Personally, I tend to avoid food that looks like it has been sitting out for a long time, and I choose busy restaurants where food is being prepared regularly.

I also skip many milkshakes because I’m not a fan of the taste of UHT milk, not because I’m worried about getting sick.

What is the best way to avoid Bali belly?

The best Bali belly prevention tips are simple:

Wash your hands regularly
Use safe drinking water
Choose busy restaurants
Be mindful of food hygiene
Stay hydrated
Listen to your body

But don’t let fear stop you from enjoying Bali’s incredible food scene.

Is Bali belly only a Bali problem?

No.

Despite the name, Bali belly is not exclusive to Bali. Travellers can experience stomach issues in almost any country when they encounter unfamiliar bacteria, foods or environments.

It can happen in Thailand, Vietnam, Mexico, Europe and many other destinations.

Should I take probiotics before going to Bali?

Some travellers choose to take probiotics before travelling, while others do not. If you are considering supplements, it is best to speak with a healthcare professional about what is right for you.

Personally, I focus more on enjoying a balanced diet, staying hydrated and using common sense while travelling.

What should I pack for Bali belly prevention?

Everyone has their own travel essentials, but many travellers pack items such as:

Hand sanitiser
Electrolytes
Any regular medications
Basic first aid supplies
Travel insurance details

My biggest tip? Prepare, but don’t panic.

Bali is a destination to enjoy, not fear.

How can you avoid dengue fever in Bali?

Unlike Bali belly, dengue fever is not caused by food or water. It is spread through mosquito bites, so prevention is all about reducing your chances of being bitten.

My biggest tips for avoiding dengue fever in Bali are:

Use mosquito repellent, especially during dawn and dusk when mosquitoes are often most active
Consider wearing lightweight long sleeves and longer clothing when needed
Use mosquito nets or screens where available
Be aware around gardens, tropical areas and places with standing water

Can you get dengue fever from food in Bali?

No. Dengue fever is not caused by eating local food, drinking ice or brushing your teeth with tap water.

Dengue is transmitted through the bite of an infected mosquito.

This is why it’s important to remember that different travel risks require different precautions. While I’m comfortable eating salads and local food in Bali, I’m much more careful about protecting myself from mosquito bites.

Don’t Let Fear Ruin Your Bali Holiday

Bali is one of my favourite destinations in the world.

After 34 visits, I still get excited every time I land. The food, culture, jungles, people and experiences keep bringing me back.

So yes, be smart.

Take precautions.

Look after yourself.

But don’t spend your entire holiday worrying about getting sick.

Sometimes the best Bali memories come from saying yes to the local food, trying something new and enjoying every moment.

And if you want more Bali inspiration, check out my guides:

See you in Bali!