How I avoided Bali belly while travelling around Bali for over 3 weeks

This journal has been most requested over on my Instagram Katie Jenson Hull . So I thought I would share my own personal experience.

I have heard Bali described as being the holiday that just keeps on giving

Many visitors arrive home with ongoing gut and digestive issues post travel. That being said, although we did experience illness while away, it’s not going to stop us from going again! This journal is based on what I personally did to avoid getting Bali belly while travelling around Bali for over 3 weeks. Bali belly is the term used to describe travellers diarrhoea and is commonplace in Bali. I was actually the only one in my party to remain OK throughout the trip. Before we travelled we visited a travel clinic to check which vaccines were needed and the nurses provided good general medical advice on how to stay healthy while away. I recommend you do the same.

Preparation

The preparation for our travels started more than a month before we left. With a regime of incorporating more gut supporting foods in my diet. Consuming gut healthy organic natural yoghurt or kefir before you travel helps to increase your friendly microbiome. These can help support your digestive and immune system while travelling and may help with traveller’s tummy. I made daily smoothies before going away containing kefir and berries rich in polyphenols which help to strengthen and feed our good bacteria. I also took Optibac Travel Abroad probiotics a week before travel and whilst away. This probiotic contains Saccharomyces Boulardii and other strains of probiotics that can further help support gut health while in a foreign place with new types of bacteria we aren’t used to. I have previously written about how to stay healthy while travelling here if you want to take a look.

Water

After such a long journey to Bali (18hrs) and with the intense humidity and heat it is important to stay hydrated. It was recommended to NOT drink the water in Bali. It is recommended to drink bottled water that has its seal in place and watch the ice! I made sure to ask at hotels, bars, and restaurants if their ice was filtered, more often than not they triple filter the water, especially in nice restaurants. As I was in the tropics, I drank plenty of fresh coconut water to stay hydrated and replace my electrolytes. Talking of electrolytes, one of the most used first aid kit products was, rehydration salts. These are not only helpful to replenish minerals lost from travelling and from sweating lots, but they are also important should you get a bout of Bali belly.

Showering

At first, remembering to keep your mouth closed in the shower and to brush your teeth with only bottled water was a task. But your brain soon learns to remember. This is where it is important to be mindful after having a few alcoholic drinks!

Alcohol

Talking of alcohol, I limited my alcohol consumption as this can dehydrate and therefore increase constipation. Alcohol can also cause gut irritation to the lining.

What I ate to support gut health

After doing my research on this topic, I opted to only eat food that had been well cooked or peeled. I avoided raw foods while away to reduce exposure to contaminated tap water. I was gutted to not be able to have smoothie bowls and salads but I didn’t want to take the risk. I enjoyed many tropical fruits though that were peeled - these included pineapple, papaya, watermelon, mango, and dragon fruit - I didn’t feel like I was missing out. Papaya contains an enzyme called papain that helps digestion. I had fresh juices if I had asked if the ingredients had all been peeled and no water added. I enjoyed sauteed or cooked greens. I would ask for my meat and fish to be well cooked, which at times was such a shame, especially when eating delicious salmon in Japanese restaurants.

I started slowly as soon as we arrived to incorporate local fermented foods. I say slowly because I did notice a difference in my digestive system. I incorporated local yogurt, kimchi, sourdough, cheese, and kombucha as a way of allowing my body to get used to some of the local friendly bacteria. Fortunately, much of the Bali cuisine has ginger and turmeric, wonderful for nourishing and supporting the digestive system. The Balinese have a traditional anti-inflammatory and nourishing digestive drink called Jamu which contains turmeric, ginger, honey, lemon, black pepper, and a little coconut water. The spas tend to serve this post treatment but it is also wonderful for calming tummies in small doses. I took it easy with the hot spices as this can also be a trigger for Bali belly.

I have to say my digestive system, apart from a couple of blips was the best it has ever been. I think it was due to all the care and attention it got! My diet, the probiotics, yoga and spa treatments really agreed with me, something I have been keen to implement into my routine now I’m back and keep up my good digestive health.

Bali has so much to offer, try not to let Bali belly be one of them. Remember to book a health consultation before travelling with your travel clinic and do lots of research on how to stay healthy whilst away. You do not want to spend your time ill in bed in such an amazing country that has so much to explore and offer.

I hope I’ve given you some helpful info and food for thought.

Lots of love.

Katie xx

DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.