Hereâs what happens to your gut when you drink alcohol
The gut is a remarkable organ, essential for our health and well-being. It is where we absorb nutrients, regulate hormones, and support our immune defense against harmful substances. The gut is responsible for producing 90% of serotonin—our "happy hormone"—and plays a crucial role in metabolism, toxin elimination, hydration, and overall healthă1ă. This barely scratches the surface of its capabilities, especially considering the functions science has yet to uncover.
For these reasons, it’s vital to protect and promote a healthy gut. Unfortunately, alcohol poses significant threats to gut health.
How Alcohol Disrupts Gut Health
Alcohol disrupts the delicate balance between beneficial and harmful bacteria in our intestines. You may have heard of probiotics—these “good” bacteria aid in digestion, vitamin production, hormone regulation, and moreă1ă. Without them, proper digestion would be impossible. However, alcohol fosters the growth of “bad” bacteria, leading to an imbalance that inhibits the function of beneficial bacteria. This overcrowding causes inflammation, sends harmful signals, and disrupts digestion. Moreover, alcohol encourages the growth of bacteria that crave more alcohol, perpetuating a cycle of increased consumption and cravings.
These disruptions can have serious implications for our health. When the ratio of good to bad bacteria is skewed, beneficial bacteria cannot produce short-chain fatty acids and protective mucus. This is crucial for maintaining a healthy gut lining, which should be tightly sealed—similar to cement in a brick wall. When this protective layer is compromised, a condition known as Leaky Gut can develop. This condition allows unprocessed food particles to enter the bloodstream, leading to widespread inflammation, immune system deterioration, and disturbances in brain function through the gut-brain axisă2ă.
The Gut-Brain Connection
The relationship between the gut and brain is vital for regulating bodily functions. Metabolites travel up the vagus nerve, sending signals about our body’s status to the brain. When this system is disrupted, the brain receives inaccurate information, impairing its ability to guide the body effectively. The vagus nerve plays a key role in the parasympathetic nervous system, which controls relaxation and digestion. Impairment in this system can result in heightened anxiety and poor digestionă2ă.
The Broader Impact
The consequences of an unhealthy gut extend beyond digestive issues. The damage alcohol inflicts on the gut can also affect the liver, brain, and hormonal balance. However, the good news is that these effects can be reversed by abstaining from alcoholă3ă.
If you’re looking for guidance on overcoming the cultural, physiological, and mental barriers to quitting drinking, Dr. Brooke Scheller offers the expertise and community support you need.
Want to learn more about how to support your gut as part of your sober or sober-curious journey?
Resources:
1. Ballway JW, Song BJ. Translational Approaches with Antioxidant Phytochemicals against Alcohol-Mediated Oxidative Stress, Gut Dysbiosis, Intestinal Barrier Dysfunction, and Fatty Liver Disease. Antioxidants (Basel). 2021 Mar 4
2. Simpson, S., Mclellan, R., Wellmeyer, E. et al. Drugs and Bugs: The Gut-Brain Axis and Substance Use Disorders. J Neuroimmune Pharmacol (2021).
3. Leclercq S, Matamoros S, Cani PD, Neyrinck AM, Jamar F, Stärkel P, Windey K, Tremaroli V, Bäckhed F, Verbeke K, de Timary P, Delzenne NM. Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence severity. Proc Natl Acad Sci U S A. 2014 Oct 21
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