There is no better way to ruin your Bali trip than waking up with an upset stomach.
Many travelers in Bali may experience “Bali belly”, consisting of diarrhea, nausea, cramps, bloating, or simply an upset stomach. Regardless of what caused it, food and hydration can play an important role in helping you get through the rough and tough days.
First question: what should you eat when you first get Bali belly?
First Things First: Focus on Hydration
Whether you’re having diarrhea or vomiting, your body tends to lose more fluids and electrolytes than normal. Before worrying about consuming enough protein or sticking to your daily routine, it is essential to replace those fluids.
Of course, drink plenty of water, but you may benefit more from drinking electrolytes. Coconut water is a great and convenient option in Bali, but it shouldn’t be your only source of hydration. If you’re feeling nauseous, it’s better to take small sips throughout the day than to take a large amount at once.
Don’t Force Yourself to Eat
A common mistake people make when they are having an upset stomach is having a normal meal immediately.
Start slowly, and when you’re ready, have small and simple foods that can be easily tolerated instead of diving into a heavy meal.
For example, rice, banana, toast, potatoes, oatmeal, and broth are foods that are easier to manage.
The goal is to allow your digestive system enough time to settle while gradually getting nutrition back in.
Keep Meals Simple
When your stomach is sensitive, it is not ideal to head for a greasy burger, anything spicy or deep-fried food, or a heavy dairy-based dish.
Consider gentle and simple carbohydrates with lean protein can be a good progression once you are able to tolerate food again. Chicken, eggs, or tofu can provide sufficient protein without returning to a big, heavy meal.
Only when your appetite and digestion improve, that is when you can you gradually and carefully return to your usual meals.
What About High-Protein Food?
If you regularly eat a high-protein meal and go to the gym often, you might be worried about losing progress. Don’t worry about it. Missing your protein target for a few days isn’t going to undo your hard work and training. Recovery should be your priority.
Once your stomach starts to feel better and normal again, then you may gradually bring protein back into your meals. Start with familiar foods your stomach can handle and keep portions limited.
It is important to have a balanced approach to healthy food by building your intake as your appetite increases, instead of jumping from zero food to a high-protein meal.
When to Return to Your Normal Diet
When it comes to Bali belly or an upset stomach, there is no specific number of hours that you need to wait before you can eat normally again.
An easy tool is using your symptoms.
If your fluids are staying in your system and your appetite is slowly increasing, you may gradually increase the amount and variety of food. Start with simpler ingredients, and then you can introduce other richer foods as your stomach feels normal again.
Your first meal shouldn’t be a huge feast. Keep it balanced, as it is a better and smarter way to transition back into a healthy gut.
Making Healthy Food Easier While You Recover
When you’re traveling in Bali, having healthy food can make your stomach recovery a little easier.
At Motion Café, we have balanced meals and lighter options that can be easier on the stomach as you gradually return to eating normally.
And for those who usually follow a meal plan or a structured nutrition plan, it’s worth remembering that temporarily changing your meals is part of taking care of yourself when you are unwell.
Once you’re feeling better and recovered, you can return to your regular meal prep routine and high-protein meals without trying to compensate for the days you missed.
Author: Elena Tan | Motion Team
