In recent years, many of us have become increasingly aware of the significance of maintaining good gut health. While we often recognize wheat, dairy products, caffeine, fried foods, and refined sugars as triggers for conditions like Irritable Bowel Syndrome (IBS), we may not fully appreciate the effects of alcohol on our digestive systems. Below are seven ways in which alcohol can disrupt gut health and digestion.
Alcohol Influences Your Cravings
As Dr. James Kinross, a colorectal surgeon and author of Dark Matter: The New Science of the Microbiome, notes, “Alcohol has a direct influence on your appetite.” It stimulates the secretion of stomach juices and interacts with the hormones that regulate hunger, leading to changes in cravings. Alcohol consumption can lower your blood sugar levels as the liver prioritizes metabolizing alcohol over glucose release, which can create a desire for calorie-dense foods. You may find yourself craving carbohydrates or protein-rich items like meat and cheese. This effect can be compounded by the relaxation of inhibitions that often accompanies drinking, resulting in eating larger portions of food that you might typically avoid when sober.
To mitigate these cravings, nutritional therapist Eve Kalinik suggests several strategies. “Be sure to eat a nutritious meal before heading out and keep some healthy snacks—like oat cakes—on hand to munch on between drinks,” she advises. Foods rich in protein and healthy fats, such as avocado, eggs, or a bean burrito, can also help slow the digestion process, thereby moderating the effects of alcohol. It may be beneficial to communicate your intentions to a trusted friend to avoid late-night fast food runs, and ensure your kitchen is stocked with healthy options for when you return home.
Avoid DADS (Day After Drinking Stools)
Many of us have experienced changes in bowel movements following a night of drinking; for some, this may manifest as diarrhea, while others may face constipation. Bloating, gas, and burping can also be common symptoms. The causes of these changes are varied. While the food choices made after drinking can certainly play a role, the alcohol itself can directly impact the composition of the gut microbiome—the diverse ecosystem of microbes residing in our intestines.
“Alcohol is a toxin, so the body prioritizes its metabolism, which can slow down the processing of other nutrients,” explains Kalinik. The secretion of digestive enzymes may be reduced, making it more difficult to break down food adequately. Maintaining a healthy gut microbiome through a balanced diet can help; “Increase your intake of plant-based fibers,” recommends Dr. Kinross, “and include fermented foods regularly in your diet.”
Why Wine Might Be a Bad Idea for Your Gut
Alcohol increases the production of stomach acid, which can lead to heartburn. Dr. Kinross points out that certain types of alcoholic beverages can exacerbate this issue. “Wines tend to be more acidic and can worsen reflux symptoms,” he notes. “Carbonated alcoholic drinks may also lead to increased reflux, and cocktails laden with sugary mixers can alter stomach acidity.” Consuming food before drinking can help mitigate stomach acidity and lower the risk of gastrointestinal discomfort.
Inflammation Can Lead to Bloating
The gut functions as a significant immune organ, and alcohol can damage the cells lining the gastrointestinal tract. This damage triggers an immune response characterized by inflammation. Moreover, when alcohol alters the gut microbiome, the resulting microbial changes can produce toxins that contribute to further inflammation.
This inflammation can manifest as temporary discomfort following heavy drinking, including symptoms like nausea, vomiting, and bloating, collectively referred to as gastroenteritis. While these symptoms typically resolve within a day, chronic inflammation can hinder the body’s ability to repair itself.
Good News: Red Wine May Be Beneficial
According to Dr. Kinross, the effects of alcohol on the gut microbiome depend significantly on both the type and the quantity consumed. “Binge drinkers tend to have a less healthy gut microbiome compared to those who drink moderately,” he explains. Interestingly, red wine appears to have a less harmful impact than white wine due to its content of grape skins, polyphenols, and flavonoids, which are beneficial for gut microbes. However, excessive drinking of any kind can negatively affect the diversity and composition of gut bacteria, which play crucial roles in our immune function and metabolism. Symptoms of an imbalanced microbiome may include anxiety, depression, and a compromised immune system.
Understanding the Link Between Alcohol and Bowel Cancer
Dr. Kinross highlights that alcohol consumption correlates with an increased risk of various non-communicable diseases, including bowel cancer. A significant epidemiological study published in The Lancet indicates that alcohol is a leading factor in elevating bowel cancer risk. The relationship between alcohol consumption and inflammation plays a crucial role, as inflammation is a known risk factor for several types of cancer.
How to Protect Your Gut While Drinking
“My top piece of advice is simple: don’t drink at all,” states Dr. Kinross, emphasizing that abstaining from alcohol can enhance overall health. However, if you choose to drink, consider the following precautions to protect your gut:
- Drink in moderation: Avoid binge drinking, as it has far more detrimental effects on gut health.
- Never drink on an empty stomach: Eating before drinking can lower stomach acidity and reduce the likelihood of gastrointestinal issues.
- Consider electrolytes: Utilize electrolyte supplements before and after drinking to help your body maintain proper chemical balance.
- Choose red wine: Opt for red wine when drinking, and steer clear of sugary alcopops, which are high in ultra-processed ingredients.
- Eat nourishing foods the next day: Replenish your gut with healthy choices, such as sourdough with poached eggs, porridge topped with berries, or natural yogurt with nuts and seeds.
- Manage gastroenteritis symptoms: If you experience gastrointestinal distress, consume smaller meals and avoid foods that can irritate the stomach, such as spicy or fried items.
