The real truth about alcohol and the gut

Firstly, it can directly impact on the composition of the gut microbiome leading to ‘dysbiosis’ which is an imbalance of microbes in the gut. This means we have less of the ‘good bugs’ and more of the not so friendly bacteria. Where dysbiosis occurs, this can result in direct gut symptoms that include excessive bloating and gas, inconsistent bowel movements such as constipation or diarrhoea and more broadly may also impact on the functioning of the immune system, mood, hormone balancing and how we manage inflammation. On the flip side, and rather ironically, a gut microbiome that is out of whack negatively effects how we are able to metabolise alcohol as our gut microbes have an important role in helping us to detoxify alcohol. We need more of the good bugs to help us do that efficiently.

High amounts of alcohol can also inhibit the production of digestive enzymes and gastric secretions as the body essentially prioritises metabolising the ‘one too many wines’ you may have had. This compromises the ability of the gut to properly breakdown and absorb nutrients from our food. With this partially digested food it can lead to all sorts of symptoms such as gas, bloating, burping and looser stools which are definitely not welcome when you are on a night out. 

In addition, excessive alcohol can also create inflammation in the gut and with that a more permeable gut lining which is often referred to as ‘leaky gut’. However, this increased inflammation is not solely limited to the gut. As the gut becomes more permeable or ‘leaky’ it can result in substances that should stay in the gut moving out into the bloodstream which can set off a whole cascade of inflammatory immune responses as well as heightened reactions to foods. Leaky gut is definitely not worth the copious shots of tequila!

And finally, it is very common after a few drinks that our food choices can also be somewhat skewed and we tend to gravitate towards the ultra-processed and largely calorie dense and nutritionally low foods. Not only are these typically devoid in fibre, which we need to support our gut health, but they can contain high amounts of salt, sugar and certain chemical additives that can disrupt the gut. And to be clear here the odd bacon sandwich or whatever is not going to have a major disastrous effect but if you are doing this on a regular basis it can soon add up.

BUT it isn’t all woeful when it comes to booze and the gut as small amounts of red wine have been shown to have a positive effect on the composition of the gut microbiome due to the polyphenols (special plant chemicals) contained in red wine. That’s a moderate glass here and there though and not a green light to go drinking a bottle a night in the purpose of ‘supporting your gut health’. 

Moreover, there is a conviviality of sharing a glass of wine with friends and family which can be more pertinent at this time of year. The social aspect of that is also something we need to acknowledge.

However there are some things we can do to caveat some of the side effects on the gut from alcohol, especially at times like Christmas when it might be more ‘free flowing’ so to speak…

• Drink mindfully with an all year around considered approach to alcohol is really the most sustainable and consistent way to develop a healthy relationship with it. The concept of mindful drinking is not a new one and it is something that we can all adopt which essentially means being more consciously aware around the amount and the frequency of how much we are drinking. Also, to reflect on why we are drinking and address the underlying reasons for this can also be crucial for many people. Moreover, we don’t necessarily need to drink alcohol to have fun and there are plenty non-alcoholic versions that are delicious, exciting and give that same sense of reward. I love Noughty for non-alcoholic champagne and wine, Wild Idol also for some exceptional fizz, and Clean T for a booze-free tequila. Check out my Paloma recipe here https://evekalinik.com/recipes/paloma/ 
• Never EVER drink on an empty stomach as this is like putting gasoline on the fire in terms of creating inflammation in our gut. Always have something to eat before you start drinking any alcohol.
• Use electrolytes before and after you know you are going out and consuming alcohol. Ancient + Brave True Hydration is my favourite. 
• Try to make more nourishing food choices the day after the night before which will help to replenish and restore your gut. Some tasty options could be sourdough with poached egg and avocado, porridge with berries or even more simply some natural yogurt with nuts & seeds can be good if your appetite is not great.