When your stomach is in knots from Bali Belly, the thought of eating can be daunting. But proper nutrition and hydration are essential for recovery. This guide provides a simple list of ‘safe’ foods for your Bali Belly diet and what to drink with diarrhea in Bali to help you get back on your feet faster.
The #1 Priority: Hydration, Hydration, Hydration
Before you even think about food, your absolute priority is fighting Dehydration, as this is the most common complication of Bali Belly. It’s important to recognize the signs of dehydration early, as diarrhea and vomiting can drain your body of essential fluids and electrolytes very quickly.
What You MUST Drink
- Sealed Bottled Water: This is the absolute foundation. Sip it constantly throughout the day, never from the tap.
- Oral Rehydration Salts (Oralit): This is your most powerful tool. It’s medically formulated to replace lost electrolytes and helps your body absorb water more effectively, a topic we explain in our guide to using Oralit for Bali Belly.
- Fresh Coconut Water (Air Kelapa): Often called “nature’s Gatorade,” it’s naturally packed with potassium and other electrolytes.
- Weak Herbal Teas: Gentle, warm teas like ginger or peppermint can be very soothing for an upset and cramping stomach.
Drinks to AVOID
While you are recovering, the following drinks can make your symptoms worse and should be avoided:
- Coffee & Caffeinated Tea: Caffeine is a diuretic, which causes you to lose more precious fluids. It also stimulates the intestines, which can make diarrhea more frequent.
- Alcohol: Like coffee, alcohol is a strong diuretic that will worsen dehydration. It also directly irritates your already sensitive stomach lining.
- Dairy (Milk, Lattes, Yogurt): During a bout of diarrhea, your body can temporarily struggle to digest lactose (milk sugar), which can lead to increased bloating, gas, and even more diarrhea.
- Sugary Drinks (Sodas, Sweet Juices): The high sugar content can draw water into your intestines (a process called osmosis), making your diarrhea more watery and severe.
The Recovery Diet: Introducing Foods Gently
Once you can keep fluids down and feel a slight return of appetite, it’s time to introduce simple foods. This is your essential list of what to eat with Bali Belly.
Start with the BRAT Diet
The globally recommended recovery plan for an upset stomach is the BRAT diet. It’s a simple acronym for the four key foods that are gentle on your gut: Bananas, Rice, Applesauce, and Toast. These foods are bland and low in fiber, which can help make your stool firmer. In Bali, the easiest and most accessible of these is Plain Rice (Nasi Putih), which should be your first go-to solid food.
Other “Safe” Foods to Add Next
Once you can tolerate the BRAT diet, you can slowly add other simple Bali Belly recovery foods:
- Plain, boiled potatoes.
- Clear chicken or vegetable broth (Sop Bening).
- Plain crackers or biscuits.
Foods to AVOID Until You Are Fully Recovered
Just as important as knowing what to eat is knowing what to avoid. When your digestive system is inflamed, certain foods can trigger more cramping, bloating, and diarrhea, setting your recovery back. It’s crucial to avoid these items completely until you are fully symptom-free:
- Spicy Food: This is the biggest one. Avoid all sambal and chili.
- Oily & Fried Food: These are heavy and hard for your gut to process.
- Dairy Products: Milk, cheese, and yogurt can be difficult to digest during illness.
- Raw Vegetables: Stick to well-cooked vegetables until you’ve recovered.
- Heavy, Complex Meals: Avoid rich curries or large portions of meat.
Remember, a simple diet and aggressive hydration are the keys to a fast recovery from Bali Belly. Be gentle with your body, give it the rest it needs, and you’ll be back to enjoying your holiday soon.
This diet helps you manage symptoms. To understand the full picture of the illness, read our Ultimate Guide to Bali Belly.
If You Can’t Keep Anything Down, We Can Help.
Severe vomiting or diarrhea can make it impossible to rehydrate orally. Our Rehydration IV Drips bypass the digestive system to deliver fluids and essential nutrients directly into your bloodstream for immediate relief.
Frequently Asked Questions (FAQ) about the Bali Belly Diet
I have no appetite at all. Do I have to force myself to eat?
Hydration is the absolute priority. If you have no appetite, focus on drinking fluids for the first 12-24 hours. When you start to feel a little better, begin introducing small amounts of bland food, like a few spoonfuls of rice or half a banana.
How long should I stick to the BRAT diet?
Stick to these simple foods for at least 24-48 hours after your symptoms have stopped. Then, you can slowly begin to reintroduce your normal diet, starting with simple cooked vegetables and lean proteins.
Is yogurt good for Bali Belly since it has probiotics?
This is a tricky one. While probiotics are beneficial, dairy products (including yogurt) can be difficult to digest and may worsen diarrhea for some people during an acute illness. It’s safer to avoid dairy until you are fully recovered and get probiotics from a supplement if needed.
I’m a vegan. What are my best options?
The BRAT diet is very vegan-friendly (Bananas, Rice, Applesauce, Toast). You can also have plain boiled potatoes and clear vegetable broth (sop sayur bening). Ensure you stay hydrated with water, coconut water, and Oralit.
Can I drink sports drinks like Pocari Sweat or Gatorade?
Yes, these are good options. Like Oralit, they are specifically designed to help replace fluids and electrolytes lost through diarrhea and sweating.
I feel a bit better. Is it okay to have a coffee now?
It’s best to wait at least 24 hours after your last bout of diarrhea. Caffeine can stimulate the intestines and is also a diuretic, which isn’t ideal when you’re trying to rehydrate.
Can eating spicy food make my Bali Belly worse?
Yes, absolutely. Chili and spicy foods are gut irritants. Eating them while your intestines are already inflamed will likely increase cramping and diarrhea, prolonging your recovery.
Where can I easily buy things like plain crackers or Oralit in Bali?
You can find them very easily. Convenience stores like Indomaret, Circle K, and Alfamart are on almost every corner and sell plain biscuits, crackers, and bottled water. For Oralit, you can visit any pharmacy (“Apotik”).
What if I can’t stop vomiting and can’t even keep water down?
This is a red flag for severe dehydration and means you need immediate medical help. At this point, your body needs to be rehydrated directly. This is when an IV Drip becomes essential.
Is plain porridge (bubur) a good recovery food?
Yes, plain rice porridge (bubur nasi) is an excellent recovery food. It’s warm, easy to digest, and hydrating. Just ensure it’s served plain, without spicy or oily toppings.
