Have you been trying to balance and heal your gut for what seems like forever? Maybe you’ve tried probiotics, detoxes, fiber, and every other supplement on the shelf but still can’t seem to get your gut under control.
Have you ever considered taking a look at your alcohol intake?
Most people who drink alcohol can think of a time when it caused digestive discomfort. Perhaps you’ve had irregular bowel habits after a night out or noticed bloating after drinking certain types of booze. And alcohol affects much more than just digestion. Ever since I adopted a sober lifestyle in June of 2021, I have been using my expertise in nutrition and functional medicine to educate others on the impacts of alcohol on their health.
Here is a look at how alcohol can impact your gut health—and therefore your mood, mental health, hormone balance, energy levels, and so much more:
1. It throws off the balance of gut microbes.
While taking a high-quality probiotic can support a better balance of microbes in the gut, alcohol is likely sabotaging these efforts. This is true if you consume alcohol just a few times per week but more likely with more regular or heavy intake. In fact, certain unhealthy microbes also feed off of alcohol1, making cravings more irresistible to those of us who regularly imbibe.
2. It can contribute to leaky gut.
Alcohol is also heavily linked to intestinal permeability, or “leaky gut,” as it directly destroys epithelial cells2—our gut lining. This increases toxic byproducts of bacteria and cell damage and increases inflammation in the gut1. Intestinal permeability is also the mechanism linked to autoimmune disease development, food sensitivity development, and other immune concerns
3. It can throw off your immune system.
Because a large portion of our body’s immune cells are created in the gut, an imbalance in the gut microbiome can make you more likely to have a weakened immune response4. In addition, the integrity of the intestinal lining also supports a functioning immune system and is broken down with regular and chronic alcohol use.
4. It can affect your mood.
The gut microbiome plays a critical role in supporting mood through the release of neurotransmitters (like serotonin and dopamine) and supports the communication of the gut-brain axis. An unhealthy balance of bacteria in the gut due to alcohol use may contribute to worsening symptoms of mood disorders, depression, and anxiety5.