Should You Be Supporting Your Gut Health on Your Alcohol-Free Journey?

What’s the Deal with Gut Health?

I often talk about the importance of gut health in relation to overall well-being. Many people think gut health is just about digestion and regular bowel movements, but it's so much more than that!

If you’ve had a history of moderate to heavy alcohol use, gut health is even more critical when it comes to supporting a sober or sober-curious lifestyle.

Imbalances in gut health can contribute to a wide range of symptoms and health issues, including:

• Fatigue
• Headaches or migraines
• Hormone imbalances
• Skin issues (acne, eczema, psoriasis)
• Mood imbalances (depression, anxiety)
• ADHD
• Brain fog
• Cravings for sugar, carbs, or alcohol
• Autoimmune diseases
• Weakened immune system
• Joint or muscle pain
• Digestive issues (IBS, reflux, bloating)

Gut health can also be negatively impacted by a poor diet, overuse of medications, environmental toxins, stress, and alcohol. Here’s how alcohol affects your gut:

1. Digestion & Absorption

Alcohol is absorbed primarily in the stomach and small intestine, where it can interfere with the absorption of important nutrients from food. It can also reduce digestive enzyme production and imbalance stomach acid levels, leading to heartburn, reflux, or GERD. Thankfully, these issues can be improved with the right approach to gut health, as many of my clients have discovered.

2. Gut Microbiome

The gut microbiome, which refers to the balance of bacteria in the digestive system, plays a huge role in our health. Alcohol can decrease the diversity of good bacteria and encourage the overgrowth of harmful bacteria. The good news? The gut microbiome can change for the better with the right foods and supplements.

3. The Gut Lining

The gut lining is a single layer of cells that protects our body, but over time, it can be damaged by toxins, a poor diet, stress, and alcohol. This damage, often referred to as "leaky gut," allows harmful substances to enter the bloodstream, leading to inflammation, food sensitivities, and even autoimmune diseases.

How to Heal and Support Your Gut Health

If you're ready to improve your gut health and support your alcohol-free lifestyle, here are some key steps to get started:

Increase Your Fiber Intake:

Fiber helps improve bowel habits and feeds beneficial gut bacteria. Aim for 25-35 grams of fiber per day from plant-based foods like whole grains, fruits, vegetables, legumes, nuts, and seeds.

Add Probiotic-Rich Foods:

Probiotics from fermented foods like sauerkraut, kimchi, kefir, and kombucha help balance the gut microbiome. Be mindful of sugar content in these foods, as sugar can negatively impact gut health.

Try Supplements:

Supplements can also play a key role in gut healing, especially after long-term alcohol use. Here are some I recommend:

• Probiotics: A broad-spectrum probiotic can boost good bacteria in the gut.
• Stomach Soothers: Aloe vera, slippery elm, and marshmallow root can soothe and protect the gut lining.
• Gut Healers: Nutrients like Vitamin C, Zinc, and L-glutamine can help repair the gut lining and support gut health.

Check out our Functional Sobriety Gut Repair Supplement Pack for a convenient way to support your gut!

Want More Support for Your Sober Journey?

If you’re looking for more guidance, my Functional Sobriety Academy is an online course designed to help you heal from long-term alcohol use and achieve your alcohol-free goals.

Click here to learn more and get started >>