In the run-up to party season, indulging in too much holiday spirit can leave you with an unwanted hangover — and can wreak havoc on your gut health, too.
“In addition to being a significant contributor to weight gain due to its high calorie density, alcohol can also reduce our ability to fight infection and increase our risk of developing illnesses, food intolerances and sensitivities – all due to poor gut health,” said Dr. Gill Hart, biochemist and scientific director at UK-based YorkTest, a health and wellness company that provides laboratory tests for food sensitivities and allergies.
“Gut health” refers to the overall health of your gastrointestinal tract, including all the bacteria in your digestive system.
When the balance of “good” and “bad” bacteria is thrown out of whack, it can have a ripple effect on all aspects of your health.
Hart shared with Fox News Digital seven ways alcohol can affect gut health. He also shared tips on how to reduce those negative effects.
1. Weakness of the immune system
“Alcohol affects our gut, causing an imbalance in our healthy/unhealthy gut bacteria, worsening gut permeability and affecting our immune system,” says Hart.
The majority of the immune system – around 70% – is found in the gut, he said.
“Since alcohol can affect healthy bacteria, it’s important to take steps to protect your gut biome when you drink to protect your immune system,” he says.
This may mean having at least three sober days per week, or only drinking alcohol with or after meals to reduce absorption.
“Focusing on eating foods rich in prebiotics, probiotics and fiber can help restore a healthy gut biome and support your immune system,” says Hart.
Drinking alcohol can have long-term effects on your gut health. Getty Images/iStockphoto
2. Irritation from ingredients and mixers
It’s not always just alcohol (ethanol) that can irritate the gut. Sometimes other ingredients in alcoholic beverages can have negative effects, some of which aren’t always obvious, Hart warns.
“Wine, wheat, barley, hops, yeast and other ingredients — such as fruit and dairy in cocktails and mixers — can all irritate your gut, causing inflammation,” he says.
These ingredients can also contribute to food intolerances and sensitivities, causing symptoms such as irritable bowel syndrome (IBS), bloating, low energy, low mood, headaches and even skin problems such as eczema or psoriasis.
“Fizzy drinks, like mixers, often include artificial sweeteners that aren’t usually gut-friendly, so try to avoid these,” advises Hart.
3. Risk of diabetes
It’s also important to consider the effects of the added sugars often found in alcoholic beverages, which are known to contribute to a higher risk of diabetes.
“Those with type 2 diabetes may have a less diverse and balanced gut biome than non-diabetic individuals,” Hart said.
“Diabetes is the most common known cause of gastroparesis, a condition that affects how you digest your food,” he says.
Symptoms of this condition include nausea, heartburn and bloating.
“To reduce the risk of diabetes, try to reduce or avoid consuming alcoholic beverages that are higher in sugar, such as cocktails, pre-mixed drinks, alcopops, spirits, cider, fortified wine and sherry,” suggests Hart.
Many studies have shown that the most common cause of alcohol-related death in the US is alcoholic liver disease. Getty Images
4. Heart damage
“The main takeaway is alcohol’s effect on the liver, which is also linked to gut health,” says Hart.
“Imbalances in the gut biome are associated with gastritis, which causes the lining of the stomach to become inflamed, and fatty liver disease, which leads to fatty tissue that affects optimal digestive function,” he said.
Although only 60% of liver disease is caused by alcohol, studies have shown that the most common cause of alcohol-related death in the US is alcoholic liver disease.
An estimated one in eight deaths among US adults aged 20 to 64 is due to excessive alcohol consumption, according to the Centers for Disease Control and Prevention (CDC).
“The best way to reduce the effects of alcohol-related liver disease is to stop drinking alcohol or adhere to the Recommended Dietary Guidelines for Americans, limiting intake to two drinks or less per day for men and one drink or less for women,” he said. Hart.
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5. Digestive problems and flatulence
Excessive alcohol consumption can also inhibit the production of digestive enzymes, Hart warns, making it harder for your body to break down, digest and absorb food.
“This leads to an imbalance in the gut biome, with partially digested food causing bloating and gas,” he says.
When planning meals during “boozing season,” she suggests focusing on foods that help optimize your gut microbiome — “the 100 trillion bacteria that live in your gut that are essential to your health.”
Fermented foods, such as yogurt, kefir, kimchi and sauerkraut, contain probiotics that help nourish and protect the gut, Hart adds.
6. Mental health issues
“The long-term effects of excessive alcohol consumption are truly alarming,” Hart said.
“Alcohol is a depressant – it contributes to depression, anxiety and increased stress levels, and its negative impact on mental health is much greater than most of us might admit.”
High stress levels can inhibit the digestive system in the same way as alcohol, he warns – “although the increased stress levels after drinking alcohol often last longer, making any dietary efforts to improve gut health after a drinking session less effective.”
To help calm the digestive system and support gut health and immunity, Hart says it’s important to cultivate a “relaxation response.”
“Taking time to rest and recharge after a night of drinking alcohol, in whatever way works for you, is important to support your mental health and gut health,” she adds.
Alcohol is a depressant and can have a negative effect on mental health. Getty Images
7. Dehydration
“While it’s important to stay hydrated when drinking alcohol, drinking more water or soft drinks won’t offset the effects of alcohol on your gut,” says Hart.
“However, if drinking more water – or soft drinks like kombucha tea or low-to-no-alcohol drinks – means drinking less alcohol, then this is the best way to reduce the risk of alcohol’s negative effects on your gut and overall health.”
Hart suggests starting the evening with zero or low-alcohol drinks, then alternating alcoholic drinks with water to avoid dehydration (and hangovers).
Even better, low-alcohol or alcohol-free wines and beers make it easier to drink socially without alcohol, which Hart says is a better choice for your health.
“In addition to reducing overall alcohol consumption, simple dietary changes such as avoiding sugary and carbonated mixed drinks, replacing alcohol with low-alcohol or no-alcohol alternatives, and only drinking alcohol with or after meals can reduce the negative effects of alcohol on you. gut health,” added Hart.
Also, making an effort to consume fermented foods after drinking is important to restore your microbiome for a healthy gut.
Hart adds, “Looking more closely at the ingredients in alcoholic beverages and taking a food sensitivity test can also be important to identify any foods in your diet that may be contributing to discomfort and poor gut health.”
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Source: thtrangdai.edu.vn/en/
