Alcohol & The Gut
Drinking is one of those things that we all know isn’t so good for us. Much like eating a huge slice of cake, we know it’s not doing anything great for our health but we choose to do it because well, we enjoy it. There is absolutely nothing wrong with that, and there shouldn’t be guilt attached to indulging every once in a while. Where the trouble begins to brew is when it becomes too frequent, consumed in high amounts, or if you’re trying to heal your body from something.
Alcohol can be particularly damaging when trying to heal gut and digestive dysfunction. When we take a drink, every part of our digestive system takes a hit. If you’ve had a night of binge drinking (like most of us have) i’m sure you’ve felt the effects on your digestion the next day.
Not only can alcohol give us a killer hangover, but it chips away at the delicate lining of our intestines. This layer, called the Epithelial membrane is so thin, but SO vital to our health. If this layer becomes damaged, it can cause a ton of health issues ranging from food sensitivities to full blown auto- immune conditions. If you’re healing from SIBO, IBS, Candida Overgrowth etc. the integrity of this layer can make or break your healing process.
Drinking also completely depletes us of nutrients and can cause an imbalance in our gut bacteria. The balance of our gut bacteria (otherwise known as the microbiome) regulates, our mood, sleep, weight, energy levels, and how we absorb nutrients. Excessive alcohol consumption can cause the bad bacteria to overpopulate the good bacteria, which can lead these important functions to be thrown off. This is where you can run into weight gain, bloating, gas, stomach cramps, constipation, diarrhea, nutrient deficiencies and the possible development of other digestive conditions.
If you’re someone who is suffering any of these symptoms, or if you’re already aware you have SIBO, IBS, candida overgrowth or any other digestive conditions, you should more than likely stay away from alcohol entirely for a while until you get your symptoms under control. If you do choose to drink though, heres what i’d recommend...
Try and stay away from beer, sugary wines, and sweet cocktails . These drinks are all high in FODMAPs. FODMAPs are a certain type of carbohydrate that ferment in the gut and exasperate symptoms. If you have a sensitive gut, these drinks will more than likely leave you feeling super bloated and uncomfortable.
Some safer options are tequila or potato vodka mixed with sparkling water and lime, a dry white or red wine, or some whiskey on the rocks.
Social drinking is a part of life for many people. Making substitutions, having a meal before you drink, and making sure you’re alternating with a glass of water in between drinks can make a huge difference. This will not only lessen the hangover the next day, but will help protect your gut and keep you healthier long term.
