The interesting link between alcohol and gut health

Key points

• Even one small drink of alcohol may impact your gut.
• Eating before drinking is one of the best things you can do.
• Fermented beverages may be better for your gut.

As Australians, the drinking culture can seem ingrained in many parts of our lives. And while we might responsibly enjoy a drink every now and then, it could impact our gut health without us knowing.

The relationship between alcohol and gut health is tricky, as it’s an area that we’re still learning so much about. However, if you’re hoping to make choices that support a healthier gastrointestinal (GI) system, it pays to take a closer look at alcohol consumption.

This article explores the basics of the alcohol effect on gut health, including advice from Registered Pharmacist and Nutritionist Sarah Gray. We’ll go over tips to support a healthier gut before and after having a drink, and we’ll also explore the role our stomachs play when alcohol is involved.

How does alcohol affect gut health?

Alcohol affects everyone in different ways, and if we choose to drink, it’s good to be mindful of how much we consume and the potential health outcomes – especially the effect of alcohol on gut health. So let’s dive in.

By looking at the drinking process, we’ll better understand the relationship between alcohol and gut health. When we ingest an alcoholic drink, it passes through our small intestines and stomachs and into the blood. From there, it only usually takes a few minutes to affect our brains and the rest of our bodies.

According to Sarah, even one drink is enough to potentially irritate your gut. “It’s not a matter of drinking just X amount per week to avoid an impact on the gut,” she says. “Even if you’re drinking a small amount of alcohol, there will be some impact on the gut. Your reaction to it will depend on how your body responds.”

Sarah also advises those who have medically diagnosed Irritable Bowel Syndrome (IBS), a sensitive stomach or are following a low FODMAP diet to be extra cautious of alcohol and gut health. “In these cases, you may be more likely to experience gastric symptoms after drinking alcohol, so it is best to be mindful.”

The long-term effects of heavy alcohol consumption have some known effects on health. As alcohol can potentially affect your stomach lining, it may become difficult to absorb nutrients from food over time for some people. This may lead to deficiencies in vitamins, minerals and proteins, which is why sticking to the recommended advice for alcohol consumption is best. According to Australian guidelines, a healthy adult should consume no more than ten standard drinks per week.

While there isn't a best alcohol for gut health, drinking alcohol in moderation and monitoring your body’s response is key.

The good and bad of alcohol and gut health

We know alcohol may irritate your GI system, and moderation is always recommended. But are certain alcoholic drinks easier on the gut than others? Does alcohol affect gut health less if you put specific measures in place? Let’s take a look.

Consider the FODMAP-friendly

According to Monash University, one-third of IBS sufferers experience symptoms after drinking alcohol. They also state that drinking alcohol may impact GI absorption and motility (aka gastric movement) and cause inflammation. The recommended alcohol options from the low FODMAP food list include vodka, gin, tequila, white wine, sparkling wine and beer. The worst (or high FODMAP ones)? Rum, red wine and dessert wine.

Rethink the power of fermentation

Is there a  ‘best’ alcohol for gut health? When it comes to alcohol, there is no best option for gut health. And, research has yet to establish a gut benefit from fermented beverages like wine, cider and beer. However, these fermented drinks do contain nutrients, including polyphenols and fibre. As they interact with gut microbiota, the potential is promising.

Watch the sugar

Aside from the alcohol, consider the other sources of added sugar you might be drinking. The sugar content of juice and soft drink may impact gut health for some people, so avoiding such mixers is advisable.

Consider intolerances

Just as someone needs to be mindful of the worst foods for gut health, so should they consider the impact that alcoholic drinks can have. The alcohol market today caters for all kinds of preferences, sensitivities, allergies and intolerances, and now it also markets alcohol-free beverages. Grape intolerances and allergies also exist, so be cautious of the type of drinks you choose.

Slow it down

For every alcoholic beverage, have a glass of water in between. This helps you slow down your intake of alcohol and can give you a boost of hydration. Alternatively for those following a low FODMAP diet, Monash University recommends mixing chilled soda water with your wine or champagne to make it a spritzer.

Restore gut health

Sarah has some suggestions for restoring your gut health after drinking alcohol. “Focus on eating a well-balanced diet of whole foods. Consider adding probiotics and prebiotics to your diet.” Eating more of the best fruit for gut health may also help.

Maintaining a healthy diet is one of the key considerations for good gut health

Alcohol gut health: eat before you drink

Most of us have heard the adage about lining your stomach before you have a drink. Some might have also experienced the adverse outcomes that can happen when you don’t. But how does it impact the alcohol effect on gut health when we don’t eat before drinking?

Alcohol passes through your stomach lining and small intestine before travelling to your bloodstream. When you drink on an empty stomach, this happens a lot faster, increasing the effects of alcohol.

Studies show that even a tiny amount of alcohol speeds up digestion and accelerates gastric emptying. Anyone who’s ever suffered from a case of the runs a day after drinking might attest to this.

According to Sarah, food can act as a buffer between your stomach and the alcohol, slowing down absorption. “If you’ve got no food in your stomach and you drink alcohol, it might be as soon as 30 minutes for it to be absorbed. With food, it can take up to 60 minutes, so it slows the process down significantly.”

Drinking on an empty stomach will usually cause you to feel the effects of alcohol and raise your blood alcohol level faster. You might also find it harder to manage your alcohol intake and experience other short-term health effects, including feeling more sleepy. The takeaway? The better choice of alcohol for gut health is the one you drink responsibly after eating a full meal.

What should you eat?

Carbohydrates are helpful for slowing down the alcohol absorption process. Specifically, this food group may slow the increase of alcohol blood concentration by up to a quarter compared to drinking on an empty stomach.

Some of the foods that may support the absorption of alcohol include pasta, bread and rice.

Eating the right food before you drink may have an impact on your alcohol absorption

Go with your gut

The truth is, there’s no safe level of alcohol to drink, so the alcohol and gut health relationship is one we should be mindful of. The Australian alcohol guidelines currently recommend no more than ten standard drinks per week for men and women, so staying within this may help avoid health outcomes and other risks.

Speak with your healthcare professional to learn more about safe drinking levels or if you’re experiencing symptoms and issues with alcohol and gut health.

Related:

• Concerned about the health effects of alcohol? You’re not alone
• IBS and alcohol – how drinking affects your gut
• Are you drinking enough water?

Sarah Gray is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the General Manager Health and Nutrition and a member of the Healthylife Advisory Board.

Reviewed by the Healthylife Advisory Board January 2023.