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Alcohol and Gut Health

7th July, 2023

We’re the first to admit we enjoy a Friday night tipple. Which means we’re well aware of the immediate after-effects of a big night. And the longer-term troubles that can arise with excessive alcohol consumption. That’s why we’ve pulled together some of what we know about alcohol and gut health. So you can enjoy a drink, while looking out for your tummy too.

We’ll be taking you through both the short and long-term effects of alcohol on the gut. The ins and outs of a hangover (and how to manage one). While also running through the science behind our drinks of choice.

What are the short- and long-term effects of alcohol on our tummy?

Alcohol can have various effects on our tummy – from top to bottom (literally). Here’s a brief overview of how alcohol affects different parts of the GI tract:

1. Mouth and Throat

Alcohol doesn’t damage teeth directly (otherwise putting it in mouthwash would be silly). But alcoholic fizzy drinks that are very acidic can erode enamel! Also, excessive alcohol consumption, especially in combination with smoking, is strongly linked to oral and throat cancer.

2. Food pipe (Oesophagus)

Alcohol relaxes the the muscular ring at the bottom of your food pipe (oesophagus). We call this ring of muscle the lower oesophageal sphincter. It acts as a valve to let grub into your tummy, but then closes again to stop it from coming back up. When alcohol causes this valve to relax, food and acid can come back into the food pipe. We call this phenomena “reflux”. Excessive reflux caused by alcohol can lead to a whole lot of other conditions, such as inflammation and in turn difficulty swallowing.

3. Stomach

Did you know alcohol is one of the very few substances that can be directly absorbed through your stomach? But, this also means alcohol can irritate the stomach lining, leading to inflammation and with excess consumption and stomach ulcers. Alcohol can also affect how quickly (or slowly) your tummy empties food. A stiff drink like whisky appears to slow down your stomach whereas drinks with lower alcohol concentrations, like beer and wine, appear to speed it up.

4. Small Bowel

Alcohol can interfere with the absorption of essential nutrients in the small intestine. Excess alcohol may damage cells that are needed to absorb nutrients. Therefore, excess alcohol consumption could potentially lead to nutritional deficiencies.

5. Large Bowel

Alcohol can cause both diarrhoea and constipation. Firstly, alcohol can disrupt the balance of beneficial bacteria in your large intestine, which can affect digestion and bowel movements. Secondly, the large bowel is responsible for reabsorbing water. But alcohol can cause the colon to contract more, so less water is absorbed leading to diarrhoea. Also, since alcohol is a diuretic (causing you to pee out water), your large bowel may draw more water from your poo, leading to constipation.

It’s important to note that the effects of alcohol on your tummy can vary depending on many factors. These include the amount and frequency of alcohol you consume, your individual sensitivity, your size, your genetics and your overall health. In the UK, normal alcohol consumption is generally considered no more than 14 units per week, and this applies to both men and women.

The dreaded hangover

Ever had a few too many drinks at a wedding or celebrating your birthday? Then you’ve probably experienced the dreaded hangover that comes with it too. Apart from the headache and regret, here are the tummy troubles caused by an all-day drinking session, and how you can help prevent them!

1. Nausea and vomiting

Arguably the worst symptom of a hangover. The irritation from alcohol on your stomach lining can cause nausea and vomiting. But, persistent vomiting after alcohol ingestion can be a sign of alcohol poisoning and you should seek medical help for this.

TIP: Regularly consume food alongside your drinks to reduce the amount of alcohol being absorbed directly by your gut.

2. Heartburn and indigestion

Heartburn and indigestion are the sensation of fire in your chest and stomach. They can be caused by alcohol (or eating kebabs at 2am) as alcohol stimulates excess acid production.

TIP: taking an antacid medication before drinking alcohol can help to reduce the amount of stomach acid produced.

3. Dehydration

Alcohol makes you pee out water. This can lead to dehydration, especially in combination with the vomiting or diarrhoea.

TIP: drink a glass of water for every alcoholic drink you have and replenish electrolytes the next day.

And perhaps worst of all, there’s always that one friend who doesn’t get hangovers. Want to know why? Keep reading to find out.

First though, we must emphasise that excessive alcohol is NOT good for your gut or overall health. But does that mean drinking alcohol doesn’t have any health benefits? Read on to find out…

How to minimise the alcohol “after-effects” on your gut

We all like a drink or two every now and then. While the best way to avoid a hangover is to consume alcohol in moderation or abstain from it altogether, there are several measures you can take to minimise the discomfort of a hangover if you do consume alcohol. Here are some tips:

1. Drink in moderation

Pace yourself and limit the amount of alcohol you consume. This can help reduce the severity of a hangover.

2. Stay hydrated

Alcohol can dehydrate your body, so drink plenty of water before, during, and after drinking alcohol. This can help alleviate some of the symptoms associated with dehydration and minimise the intensity of a hangover.

3. Choose your drinks wisely

Congeners are the minor compounds other than ethanol that occur naturally in alcohol beverages because of distilling and fermenting processes. Clear liquors like vodka or gin tend to produce fewer congeners whereas darker drinks like red wine, whiskey, and brandy contain higher levels of congeners and may result in more severe hangovers. Based on limited experimental studies, it has been found that consuming a beverage with high congeners, such as bourbon, tends to lead to more intense hangover symptoms compared to a beverage with minimal congeners, such as vodka.

4. Eat before and during drinking

Having a meal before consuming alcohol can help slow down alcohol absorption and lower the effects of a hangover. Alcohol is one of the few compounds that can be directly absorbed through your stomach. If the stomach is empty before alcohol consumption, then it is a lot quicker to be absorbed in the bloodstream, Additionally, eating snacks or a light meal while drinking can help maintain a more stable blood sugar level.

5. Avoid mixing different types of alcohol

Stick to one type of alcohol throughout the night. Mixing different types of alcohol can increase the likelihood of a hangover.

6. Get enough rest

Lack of sleep can exacerbate hangover symptoms. Ensure you get a good night’s sleep after drinking to allow your body and tummy to recover.

7. Consider pain relief

Over-the-counter pain relievers like ibuprofen or aspirin can help alleviate some hangover symptoms, but be cautious, ibuprofen and aspirin can also irritate the stomach lining.

8. Replenish electrolytes

Drinking sports drinks or consuming foods rich in electrolytes can help restore the balance of minerals and nutrients in your body, which can be depleted by alcohol. As previously said, the small bowel is responsible for this function, therefore make sure you keep your small bowel filled with electrolytes.

All in all, hangovers are like the uninvited guests that overstay their welcome. They bring along a parade of unpleasant symptoms and they remind us that our tummy’s ability to process alcohol has its own strengths or limits (depending in which team you are!). So, next time you raise your glass, remember to sip responsibly, and spare yourself from the wrath of the notorious hangover. Cheers to a good time without the next-day woes and a happier tummy!

While we recognise that alcohol can have a whole range of effects on your health. That doesn’t mean that all alcohol is made equal.

Let’s look at the science…

1.Gut microbiome

Polyphenols, are a group of compounds found in plant foods. They usually give plants their colour, like the blue in blueberries. Studies have suggested that these polyphenols might feed the friendly bacterial in your gut.

Polyphenols are found in some alcoholic drinks, but probably none more so than red wine. One study found that people whose preferred drink of choice was red wine had more diverse microbes in their gut. Diversity is a sign of good gut health.

Another study randomized people to drink one alcoholic or one non-alcoholic beer every day for a month. They found that both groups saw an increase in gut microbiome diversity. This means the benefits are likely from polyphenols in the beer, not the alcohol.

2. Leaky gut

Leaky gut is when the gut lining becomes more permeable. This allows substances form the gut to enter the blood, such as toxins from bacteria or allergens from foods. Leaky gut is caused by stress, infection, inflammation and excess alcohol consumption.

Increased intestinal permeability (leaky gut) is common in people with alcohol-related liver disease and appears to improve when alcohol is abstained. But, what about moderate alcohol use in healthy adults?

A recent study set out to answer this. They found that alcohol ingestion, around the equivalent of 3-4 single gin and tonics (depending on size), did not cause leaky gut in healthy adults.

3. Cancer

Alcohol consumption is a significant risk factor for cancer, especially gastrointestinal cancers like stomach and colon cancer. With every increase in alcohol consumption (from none to mild to moderate to heavy), the risk of cancer increases.

We aren’t sure what the exact mechanism is. It might be that alcohol is broken into the toxin acetaldehyde, a known carcinogen. Also, it’s probable that people who drink more alcohol make poorer dietary and lifestyle choices.

Reducing your alcohol intake will significantly reduce your risk of cancer. This reduced risk is greater for those who are moderate-heavy consumers. If you think you may have a problem with alcohol consumption, then it’s important to speak to your doctor.

Hangovers

Why is the experience of hangover worse for some than others?

Every person is unique in so many ways – how we tolerate alcohol is no exception. This tolerance can vary greatly depending on several different factors, such as the ones listed below.

1. Enzyme Variations

The metabolism of alcohol primarily occurs in the liver, where enzymes like alcohol dehydrogenase (ADH) and aldehyde dehydrogenase (ALDH) break down alcohol. Genetic variations in these enzymes can affect how efficiently alcohol is processed. For example, some individuals may have variations that result in slower alcohol metabolism, leading to higher blood alcohol concentration and more pronounced effects.

2. Body Composition

Factors such as body weight, body fat percentage, and muscle mass can influence alcohol tolerance. People with higher body weight and muscle mass tend to have more water content, which can help dilute alcohol and reduce its effects. Conversely, individuals with lower body weight or higher body fat percentage may experience a more significant impact from alcohol due to higher blood alcohol concentration.

3. Enzyme Induction

Prolonged and heavy alcohol consumption can induce certain liver enzymes, leading to increased tolerance over time. Regular drinkers may develop a higher tolerance to alcohol’s effects compared to infrequent or occasional drinkers.

4. Gender Differences

Women generally have lower levels of ADH and ALDH enzymes compared to men. This can result in slower alcohol metabolism and higher blood alcohol concentration, making women more susceptible to the effects of alcohol and therefore hangover.

5. Genetic Factors

Several gene variations related to alcohol metabolism and alcohol sensitivity pathways, can influence an individual’s response to alcohol.

6. Medications

Certain medications can interact with alcohol and affect how it is processed in the body. This can lead to heightened alcohol sensitivity or adverse reactions. Examples include antidepressants, anxiety and insomnia medications and these should not be mixed with alcohol due to increased after-effects.

References

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Alcohol and Gut Health

What are the short- and long-term effects of alcohol on our tummy?

The dreaded hangover

How to minimise the alcohol “after-effects” on your gut

Let’s look at the science…

Hangovers

References

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Want to be a part of the movement?

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What are the short- and long-term effects of alcohol on our tummy?

The dreaded hangover

How to minimise the alcohol “after-effects” on your gut

Let’s look at the science…

Hangovers

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Let’s stay connected