For many, a drink or two can be a way to unwind, but if you have a sensitive stomach or suffer from IBS (Irritable Bowel Syndrome), alcohol can wreak havoc on your gut.
Understanding how alcohol impacts digestion and gut health may help you make better decisions and mitigate some of the harmful effects.
What happens to your gut when you drink alcohol?
Alcohol is a known irritant, especially to the gastrointestinal (GI) tract. Here's a breakdown of what actually happens:
1. Increased acid production: Alcohol stimulates the stomach to produce more acid, which can lead to discomfort, heartburn, and even gastritis. For those with sensitive stomachs or IBS, this can aggravate symptoms like bloating, gas, and pain.
2. Disrupting gut microbiome: Your gut microbiome—the community of bacteria in your digestive system—is essential for overall health. Alcohol disrupts the balance of these bacteria, potentially increasing harmful bacteria and reducing beneficial ones. This imbalance can lead to digestive issues, inflammation, and worsened IBS symptoms.
3. Dehydration: Alcohol is a diuretic, meaning it increases urine output, which can lead to dehydration. Dehydration affects digestion and can slow down the movement of food through the intestines, causing constipation—a common issue for people with IBS.
4. Weakened gut lining: Alcohol can weaken the protective lining of the gut, making it easier for toxins and bacteria to pass through into your bloodstream. This can lead to inflammation and symptoms like abdominal pain and irregular bowel movements.
Can you drink alcohol if you have IBS?
For those with gut issues, some alcohols can be particularly problematic so it's probably best to steer clear of those.
- FODMAPs in Alcohol: Certain types of alcohol sweet wines and rum are high in FODMAPs (a group of carbohydrates that can cause digestive discomfort in people with IBS). These can lead to bloating, gas, and diarrhoea.
- Sugar and Additives: Mixed drinks and cocktails often contain added sugars, syrups, and artificial sweeteners, all of which can irritate the gut and exacerbate IBS symptoms.
- Carbonated drinks: If you're already prone to bloating, consuming carbonated drinks can add to that.
Tips for drinking alcohol without hurting your gut
But let's be honest, most of us enjoy an occasional drink so here are some tips to help you look after your gut.
1. Don't drink too much: We all know moderation is key. Drinking in smaller amounts helps prevent overloading your gut and reduces the risk of flare-ups.
2. Choose Low-FODMAP options: Stick to low-FODMAP options like spirits and be mindful of what you mix them with.
3. Stay hydrated: Since alcohol dehydrates you, make sure to drink plenty of water before, during, and after consuming alcohol to help your gut and overall health. One water for every drink.
4. Eat before drinking: Eating a gut-friendly meal before drinking alcohol can help cushion your stomach and slow down the absorption of alcohol. If you're heading out, we recommend packing a Fodbods protein bar for the road ;)
