How to avoid Bali belly (and other travel sicknesses) while exploring solo

Let’s get real: there is no way to fully avoid Bali belly and other stomach issues when you’re travelling. I would say I have been extremely lucky (touch wood) on my travels. I have never had it that bad, but I wouldn’t say I have fully avoided it. The truth is, at some point on your travels, your stomach is probably going to stage a rebellion. But here’s the good news: you can try to minimise the risk and survive it without too much trauma, and even avoid turning a small episode into a full-blown nightmare. So let’s talk about it!

So here’s what I’ve learnt along the way and some of the tips I have received from other travellers.

Understanding travel sickness

First off, let’s talk about what we’re actually dealing with. “Travel sickness” isn’t one thing; it’s a cocktail of different stomach annoyances caused by:

• New bacteria and viruses in food or water
• Contaminated street food or poorly cooked meals
• Overindulgence in rich, spicy or unfamiliar foods
• Changes in routine (sleep, diet, stress or alcohol consumption)

Basically, your body is like, “Who are you, and what is this terrifying food I’ve just been fed?” and then you spend a day or two paying the price.

Places like Bali, Thailand, and India are notorious, but honestly, this can happen anywhere even in Europe. It’s just the luck of the draw.

Be prepared (because panic in a foreign pharmacy sucks)

Here’s the thing: The last thing you want is to be hunting for a pharmacy when you don’t fully have control over your bodily fluids. So it’s always good to have a stash just in case.

Before you leave, stock up on:

• Probiotics: I have heard that these are your stomach’s best friend. I know many travellers take these a week before they travel. I can’t recommend as this is something I have never tried, but it could be worth looking into.
• Rehydration salts: No joke, these can save you when your body decides to evacuate itself like a fire drill.
• Basic meds: Anti-diarrheal meds, pain relievers, and maybe some anti-nausea tablets if you’re prone to motion sickness. Whenever I feel sick, chewing gum always helps me to settle that nauseous feeling too. Antihistamines are always an essential too, sometimes your body can just be reacting to something new.
• A small first-aid kit: Hand sanitiser, plasters and alcohol wipes. Sounds boring, but trust me, you’ll be glad you have them.

Being prepared doesn’t guarantee you won’t get sick, but it dramatically improves your odds of surviving gracefully when your stomach inevitably throws a tantrum.

Food & drink tips

Food is often the culprit, so being smart about what and where you eat is key. It’s not about restricting yourself; it’s just good to be cautious. After all, food is one of my favourite things about travel. Here’s what I’ve learned over years of solo travel:

• Hot street food: One of the reasons people get sick from street food is because it’s been sitting out most of the day. So I always make sure my food is piping hot. That heat kills most of the nasties lurking around, so don’t settle for lukewarm mystery meat. This isn’t me telling you to avoid street food, especially as street food is some of the best food I have eaten in my life!
• Watch raw fruits and salads: If the water isn’t safe, peelable fruits like bananas are your best friends. We think the cause of my best friend’s Bali belly was fresh fruit in a bottle of ice tea, who knows how long it had been sitting in that bottle for.
• Brushing your teeth matters too: You’d think this is obvious, but here’s a humbling lesson from me in the Philippines. On my first visit, brushing with tap water on bigger islands like Cebu was fine. Then I got to Palawan, specifically El Nido and bam tap water was a no-go. I learned this the hard way. Always stick to bottled or filtered water for brushing your teeth in places where the water might be risky.
• Stay away from ice in drinks: Unless you know the water is filtered, ice can be a sneaky source of bacteria.
• Wash your hands: Sounds obvious, but in the chaos of travel, it’s easy to forget. Hand sanitiser is a lifesaver.

The unsung hero of hydration

I’ve met so many travellers who swear by hydration and honestly, I think they’re onto something. Staying hydrated isn’t just about preventing heatstroke; it also helps:

• Keep things moving: Hydration keeps your digestive system functioning, preventing things from getting “stuck” and causing additional discomfort.
• Wash out viruses and infections: Water can help flush out the nasties before they make themselves at home.
• Aid recovery: When you’re sick, water (and electrolyte drinks) are basically magic.

Personally, I swear by Pocari Sweat. This is a lightly sweetened electrolyte drink that’s popular in Asia and easy to carry around. It helps restore your body’s balance after long, hot days. So if I ever have a few tummy troubles, I will try to get some goodness back into my body with one of these. Coconut water is also a great tropical alternative.

On-the-road hygiene

Even if you’ve prepared and hydrated like a pro, hygiene is your next best defence.

• Wash hands frequently: Before meals and after using public transport.
• Travel wipes and sanitiser: Essential for long bus rides or hiking adventures where soap and water aren’t available.
• Avoid overindulgence: As tempting as street food and tropical cocktails are, pacing yourself can help your body adjust.

What to do if you get sick

Let’s be real: sometimes, despite all your precautions, your stomach will revolt. Here’s how to survive without descending into full panic mode:

• Rest: Your body needs time to heal. If you can, take a day off sightseeing.
• Hydrate: Keep sipping water, coconut water or Pocari Sweat to replenish fluids and electrolytes. This is very important, especially if you’re in a hot climate.
• Eat lightly: Think bananas, toast, rice or broth. Nothing heavy, greasy or spicy until your stomach has recovered.
• Give yourself a break: Especially if you’re in a hostel dorm. This is the time to treat yourself to a private room and bathroom, if possible and trust me, it’s worth it.
• Over-the-counter meds: Anti-diarrheal medication can help, but don’t overdo it. Listen to your body.
• Seek medical help if necessary: Persistent fever, blood in stool or severe dehydration are signs to see a doctor; don’t try to tough it out.

So here’s the takeaway: you can’t fully prevent travel sickness, but you can minimise the risk and survive it gracefully. Preparation, hygiene, hydration and a few personal hacks will make all the difference.

Travel is about experiencing new places, people and foods. Don’t let the fear of Bali belly stop you from trying that spicy street curry or diving into a local delicacy. Just go prepared, keep your water bottle handy, and remember: everyone’s been there at some point.