Alcohol, often at the center of celebrations and social gatherings, forms a deeply rooted cultural tradition dating back to ancient times. While a couple of drinks can make conversations more enjoyable, meals more delicious, and even reduce stress levels, this substance can leave behind some not-so-innocent damage to our bodies. These harmful effects, particularly on gut health, manifest themselves in both the short and long term, leading to a decline in overall health and well-being. So, how does alcohol affect the gut, and are there ways to minimize the negative effects of alcohol consumption? We investigated for you.
We know that healthy gut bacteria are home to 38 trillion bacteria that help carry out various bodily functions. This ecosystem, called the microbiome, is of great importance to our well-being. The microbiome is highly resilient, being affected by many environmental factors from birth to lifestyle choices. According to research, alcohol is among the factors that can affect microbiome health.
It's worth noting that research conducted at this point is generally done on long-term, heavy drinkers, animals, or using ethanol, the purest form of alcohol . In other words, the effects reported in these studies are not based on the drinking habits of the vast majority of the population. Even when reflecting the most extreme levels, these studies help to understand how alcohol affects the gut.
How does alcohol affect the gut?
Alcohol, by its very nature, kills bacteria. This is why it's included in many cleaning products. However, when consumed as an alcoholic beverage, it can, as expected, lead to the death of bacteria in the gut. Indeed, this destructive effect can be truly damaging when consuming excessive amounts of alcoholic drinks with very high alcohol content. Even if it doesn't directly kill bacteria, alcohol can disrupt the balance of the microbiome. By affecting the ratio of good and bad bacteria, it leads to an imbalance called "dysbiosis," causing harmful bacteria to multiply and beneficial bacteria to decrease. This dysbiosis can increase inflammation in the body, inviting a range of health problems from skin issues and weakened digestive and immune systems to liver damage and neurological and mental health problems.
Alcohol consumption can increase intestinal permeability . By thinning the walls of the small intestine, alcohol can allow harmful substances and toxins, or simply undigested food particles, that would normally pass through the body without entering the bloodstream, to enter the body through the thinned walls. When this condition becomes severe, it can develop into a disorder called Leaky Gut Syndrome . As a result, inflammation in the body increases, and it can lead to metabolic syndrome , heart disease, and chronic illnesses.
Heavy alcohol consumption can trigger a condition known as SIBO (Small Intestinal Bodily Bacterial Overgrowth) , where bacteria overgrow in the small intestine . Normally, the small intestine should have fewer bacteria than the large intestine, but this condition causes it to become overloaded, affecting intestinal permeability. All the byproducts and bacteria that leak out of the intestines can increase inflammation in the body, leading to various health problems.
Alcohol can also disrupt the proper functioning of the digestive system, negatively affecting stomach acid and digestive enzymes. This can lead to insufficient absorption of important nutrients , bloating, and indigestion. Therefore, chronic alcohol consumption is associated with deficiencies in vital vitamins and minerals such as B12, magnesium, and zinc .
According to another study, the bacterial community in the mouth can convert alcohol into the carcinogenic compound acetaldehyde. If dental health is poor, the risk of being affected by this toxin can double.
Does the level or type of alcohol consumption make a difference?
Some studies suggest that red wine, which is rich in polyphenols—a type of antioxidant known to support gut health— is less harmful to the intestines than other alcoholic beverages. However, all experts emphasize that alcohol, regardless of its type, causes greater damage when consumed excessively.
Why does alcohol cause us to go to the toilet more often?
Many of us have experienced feeling the need to go to the toilet more often than usual the day after a night of heavy drinking . What effect of alcohol causes this?
Ethanol, the active component of alcohol, is considered a toxin the moment it enters the body. From that moment on, the body's sole purpose is to metabolize the alcohol as quickly as possible and eliminate it from the body in the shortest time. While a large part of alcohol metabolism takes place in the liver, the other part is carried out in the intestines, where ethanol is converted into acetaldehyde, a toxic and carcinogenic compound. Acetaldehyde, a very harmful component, damages the intestinal walls, increasing their permeability. As a result, it leads to bodily inflammation and digestive problems. Under normal circumstances, the large intestine, responsible for reabsorbing water into the body one last time before defecation, cannot perform its function due to high inflammation. Therefore, bowel movements after alcohol consumption may be "more frequent, liquid, and fluid" than normal , and there may be a sudden urge to go to the toilet.
How can we protect our gut health from the effects of alcohol consumption?
Alcohol disrupts the balance of good and bad bacteria in the gut, leading to dysbiosis. So what can we do to protect our health in this situation ?
Quit alcohol completely: Studies clearly show that people who abstain entirely from alcohol have improved gut health. If you think you can't give up alcohol completely, you can still reap the health benefits by temporarily suspending your alcohol consumption for a specific period, such as with an "Alcohol-Free January."
When you consume alcohol, try to be moderate: While scientists haven't yet given a definitive answer about "healthy alcohol levels," the most widely accepted guidelines suggest a limit of 1 glass – 14 grams – of alcohol per day for women and 2 glasses – 28 grams – of alcohol per day for men.
Choose red wine: As mentioned, red wine, which is rich in polyphenols, has the least negative impact on gut health. In fact, some studies suggest it contributes to an increased richness of the gut microbiome!
Take probiotic supplements and consume probiotic foods after alcohol consumption: Drinking alcohol on a full stomach, preferably after a balanced meal consisting of real foods rich in fiber, significantly reduces its negative effects. In addition, some probiotic supplements can help restore the health of the microbiome, which has been disrupted after alcohol consumption.
This content is for informational purposes only. It is not intended to replace or substitute for professional medical advice, diagnosis, or treatment. If you have a health problem or suspect you have one, you should consult your doctor.