A man in his 40s visited me last month. Bloated every evening. Heartburn at 2 a.m. He told me that he hardly drank anything, “just a glass or two of wine with dinner, every night. I requested him to cut it for 3 weeks. He returned with a transformed appearance. Alcohol and gut health aren’t like that. Until something gives, people don’t usually make a connection between the two.
Why Your Gut Cares What You Drink
There are trillions of bacteria in your gut. Many of them are aiding you. They digest food, educate your immune system, and communicate with your brain. Alcohol, in general, isn’t working out very well for them. It eliminates some strains, allows others to flourish, and it’s that dynamic change in balance that causes trouble.
What Alcohol and Gut Health Problems Look Like
When the balance shifts, a few things will usually happen:
- The good bacteria, such as the Lactobacilli, diminish, and the not-so-good bacteria take over.
- The lining in the gut becomes loose, and toxins enter your bloodstream.
- Because inflammation stays, you feel so exhausted.
- Gases and cramps result from an overgrowth of bacteria in the small bowel.
All this doesn’t require a wild night out. It can be done with steady, regular consumption as well.
Signs Your Gut Is Complaining
There are clues in your body that you are getting ahead of the diagnosis. If you hear the following, listen:
- After drinking, gassiness or bloating
- Heartburn, especially at night
- Loose stools one week, constipation the next week.
- Brain fog, lack of energy
- Foods that used to make you feel fine, now do not.
The final one is standard. If you sound like you, read my post about food intolerance testing to understand when to bother.
The Long Game
Heavy alcohol consumption increases the risk of gastritis, reflux, increased sensitivity to IBS, and less absorption of vitamins. The liver too, as the gut and liver are in constant communication. You can’t assume that everything’s fine, so read up on liver fibrosis early signs.
How to Look After Alcohol and Gut Health
It’s not something you have to stop doing, but gradually. Most people fare better if they make small changes.
- Choose several days in the week to abstain from alcohol.
- Drink before eating; do not eat before drinking.
- Take a drink of water between rounds.
- Incorporate fermented foods such as yogurt or kefir, garlic, onions, or bananas.
- Reduce the amount of sugar, soft drinks, or other types of mixers.
- Safeguard your rest and keep in mind that a tired tummy repairs gradually.
Alcohol usually aggravates IBS symptoms. These habits complement my IBS diet plan.
Is One Drink Really Okay?
One per day for women, 2 for men (guidelines). Understandable, but guidelines don’t understand one’s gut. Others do not feel well after just one sip. When it comes to alcohol and gut health, the symptoms are the best indication. If they appear, prune away.
Want Help Sorting This Out?
You can see from my podcast that I talk about this a lot, without the jargon, just in simple terms. Listen to an episode of the walk on your next walk.
But if symptoms persist, don’t suffer in silence; seek help. At a one-on-one consultation, we can discuss your triggers, your drinking habits, and your diet and tailor a plan to your life. I promise, no judgement.
Wishing you a wonderful day, and Dr. Kash Gupta here, signing off. It won’t all occur over a day, but every little change is important. Seek early help if symptoms have been present for over a couple of weeks. Please make an appointment via my contact page, and let’s begin with whatever is causing you the most trouble at this time.
