What To Do When You Have a Bali Belly

The golova field guide to surviving traveler's tummy — so you can get back to bashing, lifting, and shawarma as fast as humanly possible.

Dr. Dyadya Dima Chief Vibes & Gut-Health Officer, Golovilia · 8 min read

So. You flew across the planet for sunsets, scooters and smoothie bowls, and instead your stomach has declared independence. Welcome to Bali Belly — the affectionate name for traveler's diarrhoea, the gut rebellion that hits when unfamiliar bacteria (often E. coli and friends) crash the party via contaminated food or water.

The good news: for most healthy people it's miserable but short-lived, usually clearing in 2–4 days. The better news: Dr. Dyadya Dima has been there, lived on the bathroom floor, and returned to tell the tale. Here's the plan.

01How you know you've got it

It rarely knocks politely. Classic signs show up 12–72 hours after the offending meal:

• Sudden, watery, urgent trips to the bathroom (you'll know)
• Stomach cramps and bloating that come in waves
• Nausea, sometimes vomiting
• Low-grade fever, chills, and the general feeling of being a deflated balloon

02Step 1: Hydrate like your life depends on it

Because it kind of does. The real danger of Bali Belly isn't the drama — it's dehydration. Every trip to the bathroom drains water and electrolytes, so your only job is to put them back.

• Sip oral rehydration salts (ORS) — sold at any pharmacy/apotek. This is the single most important thing you can do.
• No ORS? Mix six level teaspoons of sugar + half a teaspoon of salt into 1 litre of clean/bottled water.
• Small, frequent sips beat chugging. Coconut water and clear broths help too.
• Go easy on coffee and alcohol — they'll only pull more water out.

03Step 2: Rest. Cancel the plans.

That volcano hike will still be there tomorrow. Today you are horizontal. Your body is fighting a small war in your intestines and it needs the reinforcements that only lying down, doom-scrolling, and self-pity can provide.

04Step 3: Eat gently (when you're ready)

Don't force it. When your appetite creeps back, go bland and boring — think the BRAT lineup: Bananas, Rice, Applesauce, Toast. Plain crackers, plain rice, plain everything. Reintroduce normal food slowly. This is emphatically not the moment for a spicy babi guling or a street-cart mystery satay.

05Step 4: The medicine cabinet

• Loperamide (Imodium) can slow things down for a long bus ride or flight — but don't use it to fully "cork" a serious infection, and skip it if you have a high fever or blood in your stool.
• Rehydration salts (again — yes, they're that important).
• Paracetamol for the aches and fever.
• Probiotics may help you bounce back a little faster.

06Bonus: don't get it again

• Drink bottled or purified water only — and brush your teeth with it too.
• Say "no ice" unless you're sure it's from purified water.
• Eat food that's hot, fresh and thoroughly cooked; peel your own fruit.
• Wash your hands like Dr. Mike is watching. Carry sanitiser.
• Busy warungs with high turnover beat sad buffet trays sitting in the sun.

⚕️ Disclaimer: "Dr. Dyadya Dima" is a beloved member of the Golovilia family, not a licensed physician, and this article is friendly general information — not medical advice. If you're genuinely unwell, dehydrated, or worried, please see an actual doctor or pharmacist. Your gut is worth it.