Alcohol and your gut
How much alcohol?
Drinking any amount of alcohol even occasionally can influence your gut, and regrettably, not for the best.
When it comes to alcohol abuse, this can significantly alter the equilibrium of your gut flora and disrupt your entire digestive system.
What defines alcohol abuse?
In Australia, government guidelines are that
‘Alcohol is never completely safe. The more you drink, the greater the risk to your health’ & ‘Drinking more than 2 standard drinks a day can seriously affect your health over your lifetime.’
The government states that his includes by adversely impacting your mental health, and causing cancers, erectile dysfunction, dementia, stroke and heart disease to name some.
In other countries like the UK, the Chief Medical Officer recommends no alcohol for women due to its direct link to breast cancer.
Of concern, at least 1 in 4 Australians above the age of 14 drinks a risky amount of alcohol at least once a month (binge drinks).
Alcohol and your gut
In terms of your gut, alcohol can have significant and health changing affects.
Alcohol, along with our diet, antibiotic use and stress, is one of the main factors influencing the composition of your gut (and therefore your brain function as the two are intimately connected – see this blog).
Your gut microbiome – numbering more than 100 trillion bacteria and microbes – is an ecosystem that plays a major role not only in your digestion, but in your immunity, mental health and much more.
Alcohol can damage your gut microbiome in the following ways
It can impact the types, number and balance of flora that live in your gut, potentially causing unhealthy over- and under-growths of bacteria (dysbiosis), which can lead to disease
Research shows that people who regularly drink alcohol have guts that look very different to those of people who drink little to no alcohol
It causes leaky gut, or intestinal permeability, where the normally tight junctions in your gut lining become compromised and let undesirables like bacteria, viruses and parasites into your blood stream and across your entire system, leading to ongoing low-grade inflammation in the liver and elsewhere
It slows the transit time of food through your small intestine leading to stagnation and the growth of unfriendly bacteria
Even one isolated occasion of drinking can damage your gut wall and lead to the poor breakdown and malabsorption of essential vitamins and minerals that your body cannot make itself
Alcohol abuse changes the composition of your gut flora, which can impact liver health and metabolism (cells and energy), and in turn your general health
Just one binge-drinking event (consuming 5 or more drinks for men or 4 or more for women in 2 hours) can increase endotoxins in your blood. These are serious, associated with disease and can permanently damage your gut
Regular alcohol consumption can alter your central nervous system and how your brain works, including through your brain’s microbiome (yes, we have one there too!)
Why is an unhealthy gut bad?
Because it’s linked to reduced immunity and autoimmunity; nervous system issues; chronic blood sugar diseases like diabetes; cancer, thyroid and metabolism problems; liver problems; heart disease; digestion, detoxification and elimination issues; joint pain; stress and more.
Who should not drink alcohol
If you have any of these signs and symptoms, it’s better that you don’t drink alcohol
Compromised immunity such as frequent illness or autoimmunity
Any chronic health problem including thyroid, blood sugar, arthritis, cardiovascular, cancer
Brain issues like dementia, Alzheimer’s, fogginess, forgetfulness
Digestive disorders like constipation, diarrhoea, IBS, bloating, SIBO, gas, gut infections
Stomach problems such as acid reflux, ulcers, HPylori
Liver problems
Skin issues such as eczema, psoriasis, acne, rashes
You flush easily when drinking alcohol
Hormone problems
Food allergies or sensitivities, other allergies, histamine sensitivity
What about the benefits you’ve heard of?
Some research reports that the polyphenols in some types of alcohol promote healthy bacteria that support gut health.
One study found that red wine increased Bifidobacterium and Prevotella in some participants. This may have beneficial effects on the gut microbiome by lowering some types of endotoxins, but it may also facilitate imbalances.
How to protect and maintain your gut from alcohol
Abstain from drinking. The less you choose to drink, the lower your risk of alcohol-related harm. This is the particularly the case if you are unwell or wanting to improve your health
If you’re a healthy adult, the Australian government advises that
To reduce the risk of harm from alcohol-related disease or injury for healthy men and women, drink no more than 10 standard drinks per week and no more than 4 standard drinks on any one day
For some people, not drinking at all is the safest option
A standard drink contains 10g of alcohol. Many drinks contain more
Eat well-sourced real food including plenty of vegetables, good fats and complete protein along with fermented foods. Also, stress less and move regularly. Don’t consume alcohol in excess, whatever that level is for YOU
If you suspect you could be sensitive to alcohol, try reducing your intake or cutting it out for a ‘detox’ period such as one month and see how you feel
Of note, the modulation of gut microbiota as a strategy to reduce alcohol-induced liver injury is being investigated. More to come on this.
Summary
Even small amounts of alcohol can have a significant impact on your gut. Diet, your current state of health and other lifestyle factors also play a role. The less you drink, the better it is for your health. If you decide to drink, do so with awareness, in moderation and avoid bingeing.