Know Before You Go To Bali: Understanding Your Allergies and Triggers

Before embarking on your Balinese adventure, it's crucial to have a comprehensive understanding of your allergies and their triggers. Take the time to identify specific ingredients or food groups that may cause adverse reactions. Whether you're allergic to nuts, seafood, gluten, or other common allergens, knowing your body's response is the first step toward ensuring a safe and enjoyable journey.

Preparation is key.

I personally carry 3x Epipens with me at all times in Bali. No ifs, no buts - no exceptions. If I drive an hour to a restaurant and arrive to find my Epipens aren’t with me, you can bet money that I’ll be turning back around to pick them up before heading back to the restaurant. Luckily, this has yet to happen to the relief of my wife Nadya - who I’ll formally introduce you to later - but you get the point. I take it seriously. And you should too.

I also carry Piriton, an over-the-counter antihistamine (which I get from the UK) which I take the moment I think I may have consumed allergens. Although, I will let Nadya know that she’ll be driving home after I take one, as the drowsiness hits like a sambuca-fueled hangover.

With regard to understanding your allergies, I think it’s important to know how you react exactly to an allergen so you can acknowledge the warning signs and eliminate the fear of the unknown. Fear being one of the worst parts of having an allergic reaction. However, knowledge dispels fear. So, knowing how you cope is vital to your confidence in dealing with a medical emergency. But how exactly can you know this, without subjecting yourself to a potentially life-threatening incident? Well, you may know that if you have one allergy, you are likely to have multiple allergies. So, I recommend (if you haven’t done so already) getting checked at a dermatologist’s office, as referred to by your doctor, to see what else you may be allergic to.

If and when you do go through these trials, pay specific attention to what your body does if there is something you are allergic to. Meaning, based on what I know from my skin prick tests, and confirmed once more through oral tests that the first thing my body does is to make the underside of my forearms come up like a rash, likewise on the underside of my neck. People react differently, so your reaction symptoms may be different. But, as I know how my body reacts, if I think I may have consumed an allergen, I will check my forearms and ask my wife to check my neck for any sign of a rash.

Know your body and how it reacts, but make sure you do so in a medically controlled environment with experts on hand to help if you have an anaphylactic reaction.

Planning Your Accommodation: Finding Allergy-Friendly Options

When selecting accommodations for your Bali getaway, prioritise establishments that are allergy-friendly and capable of catering to your dietary needs. Research hotels, resorts, or guesthouses that offer allergen-free menu options or are willing to accommodate special requests. Additionally, consider proximity to medical facilities and pharmacies in case of emergencies. By planning ahead, you'll enjoy peace of mind knowing that your accommodation aligns with your allergy management needs.

Air Travel with Food Allergies

The journey to your end destination can be just as worrisome as eating out in local restaurants once you get there. This is because when flying, you are in an enclosed fuselage capsule, thousands of feet above any emergency medical care - which can take hours to get to from the air - and allergens can sometimes be found on planes.

However, this doesn’t mean you shouldn’t travel by air. 

First of all, make sure you carry your prescriptions. You will find out more about my Bali Everyday Carry later, but I hope that knowing to carry your Epipens is a no-brainer. Although you will be allowed to carry your Epipen onto an aircraft in your hand luggage, it’s best practice to have your signed prescription from your doctor to prove your need to carry them.

Although I have never had any issues coming into Indonesia, I know that some countries like Japan are strict when it comes to bringing prescription drugs into the country. Last time I checked for entering Japan, I needed to prove my need to carry Epipens and I could bring no more than two of them into the country. It is always worth checking whenever you travel as information and policies change.

> You can stay up to date with the latest Indonesia travel advice by visiting the gov.uk Indonesia travel advice webpage and signing up for email notifications so that you never miss a thing.

I never eat on a plane. Ever.

I don’t eat food provided by the airline, I don’t eat food I bring myself and I don’t eat anything two hours before any flight. For me, it’s not worth the risk. Weighing up the risks, I much prefer to be hungry and happy on a flight than full and anxious. I can easily go the full eight-to-nine hour flight from London to Dubai without needing any food, and fill up at Burger King in the airport. I know there are no nuts in the kitchen, having checked multiple times in the past - but please make your own checks - and I make sure I eat outside of a two hour window before my next flight straight to Bali. Meaning I do, not eat anything on the second leg of my journey. I have made this trip dozens of times. 

‍The two hour gap is a lag time to allow a window for any would-be anaphylactic shock reaction to occur in the airport where there are medical facilities and plans in place to head to hospital if need be, although some medical authorities recommend waiting for four hours.

However, if you really can’t go hours without food (depending on how far you are flying), or, if travelling with kids who can’t go that long without food, you may wish to bring non-perishables in resealable packaging. Also consider bringing antibacterial wipes, to clean your seating area and tray table, and bring your own set of travel cutlery (plastic) which only you should use. Carefully clean your eating surfaces and utensils before each time you eat.

Allergy announcements: There are some airlines which will honour an allergy announcement on their loud speaker to notify all passengers before a flight - although I do not believe this is a legal requirement. This can help make your journey more relaxing, being confident those around you have been encouraged not to eat foods which you are allergic to on the plane (nor should the airline serve them).

Time of travel: According to Allergy UK, aeroplanes are typically deep cleaned overnight. They state “…the first morning flight is likely to lower the chances of cross contamination on the surfaces. However, if you have a milk or egg allergy, flying in the evening could reduce the amount of potential allergy triggers on your flight.”

Out and About: Navigating Daily Life in Bali with a Food Allergy

Choosing Allergy-Conscious Restaurants and Cafés

Put quite simply, this is why Wander No Worries exists. 

I established this website to provide you, a fellow allergy avoider, with the details you need to eat out safely. If you haven’t done so already, you really should check out our list of where to eat and, importantly, where to avoid. Moreover, our partner establishments are kind enough to offer our members a discount when dining with them. Win-win!

You can sign up here

Booking Restaurants in advance

For added peace of mind when dining out, you may wish to call ahead to a restaurant and double check they understand your allergy needs before you get there. WhatsApp is the go-to communication app of choice in Indonesia (I think the Indonesian population is one of the most prolific users of WhatsApp in the world) so you can also translate your message to Bahasa Indonesia using Google, then paste it in WhatsApp to effectively communicate your allergy. It’s best practice to call or WhatsApp during off-peak hours (between lunch and dinner) to ensure you have the hospitality staff’s full attention.

Communicating with Waitstaff Effectively

Effective communication with restaurant staff is essential for conveying your dietary needs and ensuring a safe dining experience. Fear of “getting lost in translation” is what causes many allergy avoiders to never eat out abroad in the first place. Clearly articulate your food allergies and any specific requirements to the waitstaff or chef. Utilise allergy translation cards to facilitate understanding. Be proactive in asking questions about ingredients and food preparation methods to mitigate the risk of cross-contamination.

It’s also important to understand you should never feel embarrassed or ashamed when asking about food allergies. I understand some allergy avoiders do indeed feel embarrassed to bring it up, and would rather go on without doing it; but to put things into perspective, if you are fed something you are allergic to, it could very quickly put an end to your vacation. Not worth it I feel, so make sure you always ask.

Tipping in Bali

A lot of the top restaurants, resorts, and other establishments will add a ‘plus plus’ to your bill. That typically includes up to 11% government tax and 10% service tax, adding a total of 21% to your bill. Other than these instances, tipping is not generally assumed, although anyone working in hospitality wouldn’t say no to some extra cash if they have done a wonderful job for you and you feel they should be compensated as such. I keep 2,000 IDR and 5,000 IDR notes on me at all times to tip parking attendants, which is the norm here. I also tip Gojek or Grab drivers when paying in cash (especially when it’s raining), given they are the local superheroes of Bali. More on them later…

Navigating Traditional Food Markets with Allergies in Mind

Food markets in Bali, and anywhere in Southeast Asia for that matter, are an experience not to be missed. There is nothing like it from where I am from in the UK. Not only will you encounter exotic and odd-looking foodstuffs, but you will be dealing with the supplier of such produce. Meaning, you will be getting an absolute bargain! Keep an eye out for Snake Fruit, Jackfruit, Dragon Fruit, and Balinese Orange (Pomelo). 

Embarking on such a sensory journey through Bali's bustling traditional markets while keeping your allergies at the forefront of your exploration is paramount. To state the bloomin’ obvious,  if something looks like a food you’re allergic to, don’t touch it.

Identifying Safe Street Food Options

If you wish to indulge your taste buds in Bali's vibrant street food scene by seeking out safe and allergy-friendly options, you can certainly do so. After all, when ordering from a street seller, you are dealing directly with the chef, meaning you can see for yourself exactly how your food is made, which is advantageous compared to ordering food in a restaurant within a closed kitchen.

Eating in Local Warungs: Should I or Shouldn’t I?

A warung is often considered a basic restaurant that sells Indonesian food to locals. However, it is both more and less than this preconception. I certainly wouldn’t categorise a warung as a restaurant. They are typically located at the front of a private residence, providing the main source of income for the family who occupies it; with the warung’s staff usually consisting of the mother, father, children, uncles, aunties, friends… who typically wouldn’t have formal culinary qualifications or experience.

They would be serving food cooked using the same family methods that have been used for generations, passed down to each offspring of the same family. Warungs won’t be as aware of food allergies as they typically serve locals, who don’t tend to have many food allergies. Therefore, you must be more observant and direct (please be polite) when stating your allergies. English won’t be as widely spoken in warungs, certainly not compared to restaurants owned by foreigners in the tourist hot spots of Canggu and Seminyak.

Good news? Warungs provide typically authentic local cuisine for extremely well-priced dishes. You could go with “Nasi Goreng” (fried rice), which is Indonesia’s national dish, for about $1.

Bad news? I can imagine that cross-contamination can be a nightmare - not to mention that warungs are more often than not the origin source for the infamous ‘Bali Belly’. I would say enter at your peril, but my rule is to only visit warungs that have been personally recommended to me, and that I am visiting with a local Indonesian. This has worked well for me so far.

That said, I don’t know if I could live in Bali without frequenting a warung at least two or three times a week; I need my beef rendang, crispy duck, and Nasi Goreng fix. The local food is too good to miss. It is up to you to decide if you wish to try a warung of course, but remember, if ever in doubt - don’t eat. It’s not worth the risk or the anxiety.

Chain restaurants

Given the fabulous range of foods on offer in different countries, I am somewhat embarrassed to state that one of my go-to safety restaurants is McDonalds. I can feel safe walking into any McD’s in the world, and after checking with the manager that 1. There are no allergens in my favourite food, 2. The oil used is vegetable oil not of nut origin, and 3. That the same ingredients are used in all McDonald’s in the country; I have a number of restaurants I can fall back on when travelling. This has served me well to date as McD’s are found in every corner of the globe. Shout out to the ‘Maharaja Mac’ in India, the ‘Chicken Tenders’ in Bangkok and I forgot the name of the chicken dish I had in Vietnam. Tasty nonetheless. And, you guessed it! There are of course McD’s here in Bali. My wife likes McDs in Bali too as they serve most dishes with rice. Indonesians believe “No rice, no meal!”. However, traditional McD fries are of course still available.

Other chains include Burger King and KFC and a few other local varieties. There are many Starbucks and other local coffee chains such as Jco and DeJournal in Bali. Although you may not be planning on eating junk food for the entirety of your stay, it’s worth thinking about as a back-up.

Battling Bali Belly

Being sick at one stage or another when visiting Bali is common. Some may see it as a rite of passage (yuk!). But the least you can do is prepare for the symptoms of Bali Belly, commonly consisting of vomiting, diarrhoea, dizziness, sweating, and high fever. The sickness comes from consuming contaminated food or drink.

Here are some tips to help avoid getting ill with Bali Belly. My parents stayed in Bali for five weeks last year and by following this guidance weren’t ill at all:
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1. Never drink the tap water in Indonesia - the locals won’t touch it.
2. Always drink from a sealed bottle or a water dispenser.
3. Don’t wash fruit and vegetables in tap water.
4. Try not to ingest any water when you brush your teeth, wash, bathe, have a shower, or swim.
5. Due to the hot and humid conditions, bacteria on food can multiply faster than perhaps where you are from, so don’t eat food that has been sitting out, even for a short while. 
6. Food standards regarding health and safety aren’t like they are in the West, especially in warungs.
7. Make sure you wash your hands thoroughly - using soap - before eating and after you have used the toilet.

Ice: Please note that although tap water is not safe, ice is. Ice is regulated by the Indonesian government, and I have never had any issue with ice - touch wood. I have never seen ice being made in-house as it always comes from an approved supplier.
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It’s also worth noting, given the bacterial nature of Bali Belly, that it can be contagious. Meaning, if you are looking after a friend or family member who is ill, make sure to keep your own personal hygiene at the highest level: washing hands regularly, using different crockery to eat from, etc.
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Bali Belly can last up to 5 days (and sometimes longer). To help you recover, you should stay hydrated, eat bland foods (stay away from that spicy sambal), and when I asked about, the locals believe drinking coconut water is the natural remedy.
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It’s also worth noting, given the bacterial nature of Bali Belly, that it can be contagious. Meaning, if you are looking after a friend or family member who is ill, make sure to keep your own personal hygiene at the highest level: washing hands regularly, using different crockery to eat from, etc.
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I personally recommend taking NORIT, which are charcoal tablets that help soak up toxins in your stomach - always found in a small yellow tube that can be bought from any pharmacy in Bali.

“Tolak Angin” which translates into English as “Reject Wind,” is a herbal vitamin pouch that is both delicious and always helps too. Ok, so I feel like I’m underselling Tolak Angin… No matter what symptoms you have in Indonesia, the locals will always take a Tolak Angin. When my parents visited Bali for the first time, I recommended they should take it when they were feeling under the weather. Lo and behold, they were instant converts given how well it made them feel and now they always ask me to bring a box back to the UK each Christmas to help them fight the flu. The Indonesians swear by it. Note: This is our personal experience, and you should always consult a medical professional before considering, buying, or taking any form of medication.

Popular Oils Used In Cooking in Bali

Popular oils used in Indonesian and Balinese cooking include vegetable oil, soybean oil, or coconut oil. ‘Vegetable oil’ is a generic term for edible oil from any source so don’t consume it unless it specifies the precise vegetable sources.

For those with soy allergies, navigating food options may be more challenging due to the prevalence of soybean oil in Indonesian cuisine. It's crucial to convey your allergy to ensure your food doesn't come into contact with soya oil.

For those with nut allergies, so far I haven’t come across a restaurant which uses nut oils as standard, given that it is more expensive to buy than other oils. That said, I know some higher-end restaurants may drizzle some hazelnut oil over salads or use almond oil in cakes, so be aware in such instances.

Slightly off topic, I remember being refused any food in a Pizza Hut in China (previously thinking that it was a pretty safe choice) but later found out that there is peanut oil used in all of the pizzas made in the Pizza Hut restaurant. Who would have thought it! Glad I checked! Luckily, I have been able to eat pizza freely in Bali to date. Thank goodness!

Ordering Cocktails

As my wife will attest to, I am quite partial to an original Mojito when chillin’ at the beach in Bali. However, if you are like me and have an allergy to a substance which can be turned into alcoholic form, be wary.

I am always happy to be ordering a cocktail at the beach, something which you are looking forward to doing also, no doubt, but I always have a stark reminder of the dangers when being stared down by a bottle of Amaretto (made from almonds) from behind the mixologist throwing together my poison of choice. Therefore, I will usually order a cocktail from a place I know cleans their measures - the little silver cups bar staff used to measure amounts of alcohol to ensure the amounts are standardised. If I’m ever in doubt, I’ll stick to a bottle of beer (as the ingredients are almost always listed in English) or a glass of Prosecco if I’m feeling a bit cheeky. Ok, I’ll get a bottle, not a glass (thanks for pointing that out Nadya).

It is also worth noting, if you head to a cheap bar and see a branded bottle of spirits behind the bar, that these branded bottles may get topped up with local brands, not the brand as stated on the label. As an example, you may see a Grey Goose vodka bottle but is actually full with the cheaper Sky vodka, or even worse, unregulated homemade stuff! And, you can bet that you’d be paying Grey Goose prices! If you doubt it, don’t order it. Stick to places of good reputation and where you see lots of tourists drink.

Arak: “Balinese Moonshine”

Arak is an Indonesian alcoholic drink, which rests between a 20% - 50% alcoholic solution. In Bali, it is typically made from fermented coconut sap or palm. I mention this, within this section of the Ultimate Guide to Safely Exploring Bali with Food Allergies, as it comes with a warning….

If you do wish to try Arak - it is very refreshing and easy to drink - I recommend doing so from the larger more popular tourist haunts; ideally where you can see a clearly labelled bottle. This is because homemade Arak, nicknamed ‘Balinese Moonshine', can be lethal and unfortunately sends unknowing tourists and locals to the hospital each year due to methanol poisoning which shuts down vital organs. 

Stay clear of Arak in warungs and the like. Your fate could be worse than having an allergic reaction!

Ordering Coffee and Tea

I haven’t noticed any major differences between ordering coffee or tea (of which I drink about 8 cups a day, being British) versus doing so in western countries. Almond milk, cows milk and oat milks are still prevalent out here, so ensure that whatever conical your drink is being produced in, it is cleaned beforehand - just like you would check at home.

Heading to the Spa

Supposedly, Bali has more spas per square mile than anywhere else on Earth. There certainly are a lot. But I always make sure when visiting a spa for a massage that the massage oils used, and the typical complementary herbal tea which you may be offered before or after your massage, doesn’t contain any allergens. It would be worth considering checking your allergy when visiting a spa too.

Your reliable fall-back: Snacks

If you’re an allergy avoider with a travel addiction, you are probably used to relying on snacks to provide your daily calories. Snacks are less risky as you can read the exact ingredients on the packet, you can take them with you wherever you go, and they last a while. The downside? Your doctor won’t recommend the nutritional value in snacking. It’s hard to avoid those trans fats and there is always a risk of cross-contamination in the factory where the food is made. However, buying items like crisps (chips), chocolate and the such (allergy depending) are always a reliable fall-back option if you don’t trust the local restaurants around where you are staying. However, always read the label and I’m glad to say a lot of snacks here in Indonesia have the ingredients written in English.

Bali supermarkets and corner stores

Western-style supermarkets are becoming more and more popular in the tourist areas of Bali. The main ones are called Pepito, Frestive, and Grand Lucky. These may be the best places for you to source your snacks and high-quality produce if you wish to cook your own meals in your villa. However, you will be paying a premium as a lot of the options for sale are imports, so have been subject to hefty import duties laid out by the Indonesian government - which is fair enough.

My personal favourite is a Pepito store in a shopping mall called Sidewalk, located in Jimbaran. Here, you can find the best fresh meats and cheeses (apologies to vegetarians and dairy avoiders) and you can walk up to any meat counter and ask them to cook it for you right then and there in the store’s restaurant. You pay the cost price for the meat, plus a reasonable cooking charge on top including fries and salad, and you have yourself an amazing meal. This used to be the best kept secret in Bali, but is no longer the case. Enjoy nonetheless. You can thank me later.

In terms of corner shops, there are thousands of them. They are everywhere you look. You have popular chain stores such as Indomaret and Alfamart, which are great because once you go into one, you know what you’ll get in all of the others. It’s these stores where I can reliably stock up on crisps (chips), and my Coke Zeros.

Besides these, you have what’s known as “Toko”, meaning ‘shop’ in Indonesian. These are the retail cousins of warungs as they are usually situated out the front of local’s houses and typically have irregular opening hours - depending on if the owner wants to work that day or not. You may also struggle with the language barrier in a Toko, so I suggest sticking to the chain stores for comfort. You will also always need to pay cash in a Toko, whereas you should be able to pay with a card in the other chain store options.

Eating in the cinema

Although visiting the cinema in Bali may not be as high on your list as sitting on the beach with a fresh coconut, I certainly recommend it. The cinemas here in Bali are certainly better than those close to where I grew up in the UK. I recommend the premiere screening room at the Trans Studio Mall (the only mall in Bali with a rollercoaster on the roof!) as it has a dedicated waiting lounge where you can order food and drinks which are brought through to you by the waiting staff as the movie starts. No need to que and wait for popcorn! The premiere cinema rooms have luxurious extra large reclining seats, complemented with a cozy blanket. Your biggest issue is trying not to fall asleep before the film starts!
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Regarding ordering food, be sure to mention your allergies as your food will be presented to you in the dark, after the film has started showing, so it’s difficult to see what’s in your food. I suppose you could use the light on your phone and give your meal or popcorn a cheeky scan, however may results in a few tuts from other audience members.

Being a vegan Or vegetarian in Bali

For those of you with food allergies and other dietary preferences, such as being a vegan or vegetarian, Bali is extremely hospitable.

There are plentiful meat and animal product free restaurants and cute cafes in and around the major tourist hotspots of Canggu and Ubud. There are thousands of vegans and vegetarians in Bali and, although I can’t speak from personal experience, I don’t think you’ll struggle. 

You will also see on our Wander No Worries allergen menus that, alongside what allergens are included in each meal, we have noted which are also vegetarian and vegan.

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Allergy Travel Checklist:
My Bali EDC
(Every Day Carry)

If you aren’t already in Bali, you will be deciding what you’ll need to bring. My mum starts packing for Bali six months before her departure date - she just can’t hold the excitement! Here is a list of things I carry daily, to help with handling my allergy when out and about, as well as a few others which I am sure will help make your life just that little bit easier. Here’s the local scoop. 

Let’s go…

1. Cross-over shoulder bag (Man-purse / Satchel / Bumbag)

You will find that almost everyone has a shoulder bag to carry their daily essentials in. I was sceptical about buying one when I first came to Bali, as I never saw the need for one in the UK, but was an instant convert. At first wearing one, I felt like Alan from the movie “The Hangover” declaring his man bag should be referred to as “…a satchel. Indiana Jones wears one”. (see clip)

The major benefit of a shoulder bag is because you’ll spend your day jumping on and off a scooter, in and out of a car, on and off a boat… You don’t want your essentials in trousers (that’s ‘pants’ to my American readers) as things can easily fall out and get damaged when going about your day. You also won’t be wearing heavy jackets and outers with lots of pockets, given the climate here, so the shoulder bag is brilliant.

Travelling around isn’t like it is in the West as when you wish to visit somewhere as you park your scooter right out front; go inside the shop, buy what you want, then drive to the next place. There isn’t really a central car park (parking lot) or high street to leave your ride to walk everywhere you need to go from there. This means you’re always dipping in and out of your shoulder bag to pay for things, check your phone, etc… Make sure yours has many pocket dividers and room for your Epipens - which needs to be the main consideration before buying your daily carry bag. If there is no room for 2-3 Epipens, it’s not worth getting.

A quick note about safety. The most common crime I hear about in Bali is that of people’s shoulder bags getting snatched while on a scooter or walking about. When I say 'most common,' it’s nothing compared to the crime rates in London, which I don’t give a second thought about. But, it’s worth remembering to keep an eye on your bag, and the more dull and less flashy, the better. The most recent bag-snatch I heard of was about a woman carrying a Louis Vuitton shoulder bag.

2. Epipens and antihistamine: Stacked in expiry date order, newest first.

I hope that having Epipens on your list of what to bring is obvious. You need to make sure you have these with you at all times. It is advised you should always carry two with you, but I always make sure I have at least three. Or, three on my person and another one or two in the car or luggage when travelling to other countries. Make sure you don’t leave Epipens in the car as exposure to extreme temperature changes (hot and cold) will spoil the adrenaline.

It’s worth noting that Epipens are almost impossible, actually I think they are impossible to source when in Indonesia. I spoke to a local doctor with a serious allergy to shrimp and when she wanted to source an Epipen, couldn’t find one. You need to bring your own.

You need to make sure your Epipens are well within date and you have antihistamine at the ready. Please consult with your doctor before buying or receiving over-the-counter medication. I usually keep my Epipens in a pouch on the outside of my shoulder bag, in order of expiry date - newest first - so that in a medical emergency, the first 'hit' I get is the most potent. I also tuck the sachet of Piriton antihistamine tablets in the same pouch too, so I always know where it is. I keep these in an outside pouch so as not to disturb them, to limit the exposure they receive, and to protect them. You look after your kit, it looks after you.

Whenever I am in doubt regarding a food article I have just consumed, I quickly swallow an antihistamine tablet, drink a ton of water (in an attempt to dilute whatever is in my stomach) and have Epipen in hand at the ready, with the people around me prepared to call an ambulance. More on this later.

I also recommend having a signed prescription from your doctor in the same pocket to show evidence that you need to carry such medication with you at all times - this can come in handy at the airport.

You may also wish to print out the Food Allergy & Anaphylaxis Emergency Care Plan and keep with you at all times too. You can download for free from FoodAllergy.org here.

3. Allergy communication cards

As we’ll go over, one of the most important things you can do to prepare to travel with food allergies is to acknowledge how you will convey your allergies to hospitality staff.

I always make my own allergy communication cards, with key phrases translated into English and the predominant language spoken in my onward destination. I have made cards for Indonesia, China, India, Vietnam, Thailand etc., and they have always worked well for me. I keep a PDF file of the allergy communication card on my phone, which is what I typically show in restaurants when ordering food, as well as a printed-out copy, folded up and kept in my shoulder bag at all times in case my phone runs out of battery.

Luckily for you, you won’t need to make your own as I have already designed your allergy communication card for you. I have had it translated into Indonesian and it refers to all 14 major food allergy groups. I have already tried and tested this myself and it works! You can download it for Free, link below. It also includes instructions about what to do in a medical emergency, again written in English and Indonesian, to help coordinate an emergency response with locals. Let’s hope you’ll never have to use it.

Download Your Free Allergy Communication Cards

4. Sunglasses

This is another obvious addition to add to your daily carry, with Bali being a notoriously sunny island, but what I find useful is to have two pairs of sunglasses. I have a fixed-frame pair which I use when driving my car in Bali or going to the beach and for general daily wear, and a clear pair with a removable UV lens which I use when riding on a scooter. Having the removable lens is handy as you can still wear the glasses at nighttime on the scooter, to keep insects out of your eyes, without compromising your vision as you can remove the darkened lens and pop it in your bag. If you’re planning on scooter-type travel when in Bali (it’s hard to miss), it’s certainly worth thinking about getting a similar type of sunglasses.

5. Keychain accessories

Bringing some accessories on a keychain with you can be a great idea. I personally travel with an Apple AirTag attached to my keys, so I know where they always are, as well as a bottle opener for obvious reasons. You can also acquire allergy communication key rings which you can use to communicate your allergies.
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Having a keychain ready is useful to have before checking into a hotel or renting a scooter, so you have somewhere to attach your new keys to, to identify them as yours.

6. Small accessories pouch

I have a number of items bundled into a bag within my shoulder bag, to keep all of the small items I carry together and compartmentalised. Within my pouch, I keep a pen and small notebook; some Ibuprofen, a couple of plasters, a face mask (the old habit from 2020-2022), and a small tube of NORIT, which is an Indonesian medicine based on charcoal and excellent for settling upset stomachs - a 'must-carry' in my opinion, but always check with a health care professional before purchasing.

7. Money, cards, and proof of insurance

When I first came to Bali, I brought a small brick of cash with me as I expected the entire economy to be cash-based. While that may have been true 5-10 years ago, a lot has changed. I can now use my contactless bank card from the UK to pay for most things and can pay with my Indonesia bank account by scanning QR codes with my phone. Couldn’t be easier. This means you won’t need a ton of cash.

I tend to carry small denominations to simply pay for car parking and buy the occasional drink when out and about, but it should be safer to pay for what you need with a bank card rather than travelling with lots of cash or taking cash out of ATMs - which sometimes look quite sketchy.

> If you’re from the UK, I recommend Monzo (open a personal account and get £5) as they don't charge for use abroad, you pay in local currency (saving on exchange rates), and they don’t charge on top of your ATM cash withdrawal limits.

Please note that Amex is not widely accepted in Indonesia.

Alongside cash, make sure that you have your travel insurance details to prove your ability to pay for medical assistance. More on this in the next chapter. 

I also carry my UK and Indonesian driving licences. These come in doublyhandy, beyond proving your competence to drive to hire a scooter, as you’ll always need to show ID when checking into a hotel in Indonesia by law. I’ll never want to travel day-to-day with my passport, but my driving IDs always do the trick.

8. Honorable mentions

Lastly, here are some one-off items you should consider carrying with you:

> Tissues: because most public conveniences won’t have toilet paper. Please note that you should never flush loo roll or tissue down any toilet in Indonesia. Always use a bin provided.

> AirPods / Earphones for listening to podcasts (if you want to have an existential crisis, listening to the Shawn Ryan Show whilst staring off into the Balinese sunset) or for listening to Taylor Swift - I mean, hard-hitting drum and bass - in the gym.

> Waterproof bag: I carry one of those top-roll waterproof bags which I find very handy. It’s almost completely watertight. No leaks yet. Said bag is lightweight and is four litres in volume which will encase my whole shoulder bag, in the instance of a sudden downpour when on a scooter (yes it does rain here in Bali!) and it’s great to know it’s there for when I need to increase my load capacity for any impromptu visits to the local corner shops to stock up on Coke Zero.

> Phone: I know you won’t leave home without it, being figuratively attached to your body anyway, but here it is on the list. You can also keep the PDF version of your allergy communication cards on your phone to help with conveying your allergies to waitstaff.

> Allergy wristbands: If you want extra peace of mind, you can buy and wear an allergy wristband. However, they are very rare here in Bali. I think I have only ever seen one person wearing them in the 5 years I have been here, so people may not know what they mean but they can provide an extra layer of aid when communicating your allergies.

Utilizing Travel Insurance for Emergency Assistance in Bali

Prioritise your safety and well-being by ensuring you have comprehensive travel insurance coverage that includes emergency medical assistance and, as importantly, pre-existing medical conditions. Familiarise yourself with the details of your policy, including coverage limits, emergency contact information, and procedures for seeking reimbursement for medical expenses incurred during your trip. Make sure you keep your travel insurance details with you at all times to prove their validity upon arrival at any hospital. You may also find it cheaper to get travel insurance for allergies before you travel, rather than opting for expensive nomadic travel insurance which usually doesn’t cater to preexisting medical conditions.

Travelling with Others in Bali

Travel with friends or in a group

I am a great fan of solo-travelling; whether that be having spent six months by myself in the Scottish Highlands to climb mountains, jumping on a flight for a quick visa run to Singapore, or travelling to China to learn Kung Fu at an international martial arts academy. However, as fun and exhilarating the freedom and independence can be, with a food allergy it is always safer to travel as part of a group. This is because your group, consisting of friends, a tour group or acquaintance from your hostel can act as a hugely appreciated support system. Everything is different and foreign when abroad, so it’s nice to be in the same boat as someone else, meaning that you can look after one other.

Bearing this and your allergies in mind; it is certainly best practice to let everyone in your group know of your food allergies to help keep an eye on you and to know what to do in an emergency if you find yourself incapacitated.

Travelling in Bali with locals

Befriending local Indonesians in Bali would be awesome for your allergy avoidance concerns. Although this can’t be forced and is typically down to fate to meet the right person at the right time. For me, it was meeting my future wife, Nadya, on my third day in Bali! Each day after that initial meet up, she would translate my allergy to restaurant staff and teach me how to say what’s needed to convey my allergies using the local language. Cheat-mode unlocked!

Now is a great time to introduce my wonderful wife Nadya, for her to share her experiences regarding my allergies in Indonesia.

"Selamat Datang", I'm Nadya.

I was born and bred in Indonesia and have been lucky enough to call Bali my home for the past 8 years. Until I met Eddie five years ago, I had never appreciated the severity of food allergies, mainly because they are very rare here in Indonesia. Folks often confuse "allergy" with a simple dislike here, which as you can imagine can be a recipe for disaster.

However, I am thrilled to help Eddie on his quest to spread allergy awareness throughout Bali. I recall the fear and panic we both felt when he was accidentally fed nuts on his 30th birthday (more on that below), whilst here in Bali. Not fun at all. I wouldn't wish this on anyone travelling here, or anywhere else for that matter, but find myself in the fortunate position to help do something about it with Wander No Worries. We're determined to spare others from that ordeal.

Oh, and "Selamat Datang" means "Welcome," in Indonesian in case you were wondering!”

Nadya x

All that said, I think it would be fair to say that not all locals would want to put a lot of effort into a friendship - or a relationship - with a “bule” (foreigner). As the vast majority of people who come to Bali spend 2-4 weeks here - sometimes more, sometimes less - meaning that as spending time with new friends is often short lived, it is often avoided. 

The alternative? Find a local guide. If you can find a local who is fluent in your native language who can not only translate your allergies for you (it’s important that they understand in advance the severity of your food allergy), but can show you recommended places to eat and help impart wisdom regarding Balinese cuisine and customs. This is what I am planning to do when I visit Japan.

Travelling with Children with Food Allergies

Although travelling with children with allergies is not something I have experienced myself abroad; usually being the child with allergies for the first 18 years of my life, it is not something I can attest to.

That said, here’s a quick story: My first career was as a Bushcraft Survival instructor in the UK and the company I worked for taught outdoor skills to tens of thousands of school aged kids each year. As you may imagine, a fair few of these kids had allergies of their own and occasionally, between running and managing survival camps as a lead instructor, I would take up the mantle of ‘Field Cook’. This involves cooking three meals a day over a campfire, making sure that all allergies; whether that be nut allergies, gluten or dairy were catered for. This was done in the open outdoors, come rain (of which there is a lot in Britain) or shine. We managed to achieve this by separating all kitchen utensils and cooking over the fire with differently designated pots and pans. We never had an allergy related incident. That said, despite the challenges, things were different to travelling abroad as at least we were in a controlled environment. We had emergency procedures in place to take any affected child to hospital and could account for each and every ingredient we cooked with. The takeaway here is to always have a plan. Hope for the best, plan for the worst.

Now, let’s hear from one of the people who kept me safe during all of my travels in my younger years. Here is advice from my own mother, Linda, about travelling with children with allergies:

That’s great advice. Thanks mum x

Animal Allergies in Bali

Wild dogs

There are an estimated 400,000 wild dogs roaming the streets in Bali. Street dogs are not pets, so the best advice is to always stay clear. The vast majority of these are tame and looked after (kinda), but you will always find an aggressive dog which doesn’t like you walking through the dog's turf. When I encounter aggressive dogs, I always pay attention for signs of rabies - as yes, it does exist in Bali despite all of the efforts to eliminate it. I look for excessive salivating, dysfunction and no evidential fear of oncoming traffic. I have witnessed this only once in Bali and it is a sight I will never forget. I have also been bitten by a street dog on a separate occasion (a story for another time) resulting in a quick dash to the hospital at two am in the morning for emergency rabies vaccinations. Not fun.

In terms of allergies however, the street dogs in Bali, as you may expect given the heat and humidity, are not fluffy and don’t appear to shed. This is good news for those with dog allergies, as I would often sneeze and have mild breathing discomfort around huskies and golden retrievers back in the UK. None of that here. Of course, you can expect to see fluffy dogs around - usually at the beach where it is well ventilated - but these canines are more or less always pets. So, I would like to think that encounters with these types of dogs are optional. Also, avoid doggie cafes, of which there are a small number in Bali.

FYI, if you see a street dog with red string / rope around its neck, it means it has been vaccinated against rabies, via a scheme run by the Balinese government to prohibit its spread. 

Wild Cats

The same goes for cats. They also roam the streets, but are far less interested in what people are doing than street dogs and will tend to leave you alone. Cats can also contract rabies, so it is best to keep your distance. Cats in Bali, again probably because of the climate, don’t have much hair so I would like to think that they won’t trigger allergies, unlike their European or North American cousins. I also get sneezy around cats, but haven’t had any cat-related sneezing experiences to date in Bali.

Horses

As well as being allergic to nuts, I have an even more serious allergy to horses. I am thankful that the main transport method around Bali no longer relies on four-legged work horses, but I do occasionally see tourists riding them on the beach and occasionally on the roads in and around Kuta. But, they are few and far between.

However, if you venture to the Gili Islands, just west of Lombok, you will encounter issues. There are no cars, bikes, scooters or any mechanised transport (not including the boat which takes you there) on the small trio of islands which the Gili Islands comprises. The main method for transport is walking, bicycle or - you guessed it - horse and cart. When I visited there for a few days, I was avoiding horses in the same manner you’d play that old ‘80s game, ‘Frogger’. I was constantly jumping in and out of the road, in a serpentine fashion, as walking in a straight line was impossible. It’s doubly concerning as there is no major hospital on the island, so I am not sure what I would have done if I got too close to a horse. Luckily I didn’t. It is worth noting however that the horses stop their routes around sunset, so I spent most of the evenings at that time of day exploring the island (which just so happens to be when the night-light springs into life, wink wink).

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Summary

I understand you have probably read through a lot of information, so I wanted to end with a quick summary to conclude this guide. Here are the key takeaways, to bring with you to Bali. Or, anywhere else for that matter.

Useful Food Allergy Links

To help you on your way, if you wish to look at more resources, you could use these useful links to medical governing bodies, nutritional authorities and other information sources which I have found useful in the past.


UK:

Anaphylaxis UK

Allergy UK

The Natasha Allergy Research Foundation

The British Society for Allergy & Clinical Immunology


Australia

Allergy & Anaphylaxis Australia

National Allergy Council

Food Allergy Training

Australian Society Of Clinical Immunology And Allergy

‍
USA:

Food Allergy Research and Education

Kids With Food Allergies

FAACT: Food Allergy & Anaphylaxis Connection Team

Kyah Rayne Foundation


Canada:

Food Allergy Canada


New Zealand:

Allergy New Zealand


Ireland

Irish Food Allergy Network


Singapore

Asthma and Allergy Association

You’ve got this!

To future travellers embarking on their own Balinese adventure with food allergies, I honestly trust that this guide has served as a source of encouragement and empowerment. Know that with careful planning, proactive communication, and a spirit of adventure, you can navigate Bali's culinary landscape safely and enjoyably. 

Embrace the opportunity to explore new flavours, embrace cultural diversity, and create lasting memories that transcend the boundaries of dietary restrictions. If you have found this guide useful, please give it a share. Likewise if you know of someone in your circle with allergies, consider forwarding it. 

Feel free to reach out. I am always up for meeting another ‘allergen avoider’ for a drink to swap travel stories here in Bali. I’m off to the beach…

Safe travels,

Eddie Eastman
Founder, Wander No Worries
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