How Alcohol Affects the Gut
Shanthi Appelö
| 4 min read
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
The end of the summer is a popular time for friends and family to gather for drinks, but it’s important to be mindful of the risks associated with alcohol consumption.
Consuming alcohol increases the risk of developing a host of physical and mental ailments, including at least seven types of cancer, according to the United States Surgeon General. Another system affected by alcohol is the gastrointestinal (GI) tract, and more specifically, the gut.
Even individuals with healthy digestive systems can experience issues when alcohol clashes with the microbiome, a collection of microorganisms in the body like bacteria, fungi and viruses. The gut microbiome mostly resides in the colon and rectum, which is one of the types of cancer commonly associated with heavy alcohol consumption.
How does the gut microbiome support the body?
The gut microbiome consists of a healthy balance of bacteria that protects the body by:
- Defending against germs and toxins
- Regulating inflammation and our metabolism
- Supporting the immune system
- Preventing chronic diseases
Alcohol disrupts the balance of “good” and “bad” bacteria in the body when it enters the digestive system, leading to harmful effects, especially when consumed in excess.
How does alcohol affect the gut?
The toxic compounds that make up alcohol can overwhelm the GI tract and liver when an individual consumes alcohol excessively, which can induce gut inflammation. Specifically, alcohol poses the following short- and long-term threats to gut health:
Gastritis and changes in bowel habits: Alcohol irritates and erodes the lining of the esophagus and stomach. Consuming too much alcohol can overwhelm the stomach to the point of vomiting and diarrhea because the body works hard to get rid of this irritant as quickly as possible. The body moves so fast to rid itself of alcohol that the water in the stomach can’t always absorb into the colon at a normal rate, which leads to watery stool and the consistency of diarrhea.
Gastroesophageal reflux disease (GERD): Alcohol can trigger GERD, also known as acid reflux, in those who have it. Consuming alcohol relaxes the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.
Vitamin and mineral absorption inhibition: Alcohol stops the body from absorbing and processing essential micronutrients like thiamin, folate, vitamin C, zinc and selenium, according to a 2023 study. These nutrients help the body function by promoting memory and mood regulation, forming healthy red blood cells, healing wounds, growing and repairing tissue and much more.
Moderate drinking can affect nutrient stores over time. Heavy drinking significantly impairs nutrient absorption and liver function, increasing the risk of malnutrition, neurological disorders, organ damage and chronic diseases like osteoporosis and liver cirrhosis.
How alcohol affects inflammatory bowel disease (IBD)
Alcohol’s propensity to weaken the immune system, cause inflammation and harm the protective layers between the gut can worsen symptoms of inflammatory bowel disease (IBD) and cause flareups.
Inflammatory bowel disease comprises two primary conditions involving chronic inflammation in the GI tract: Crohn’s disease and ulcerative colitis. Both conditions are associated with symptoms like:
- Abdominal cramping
- Diarrhea
- Pain
- Weight loss
While research has yet to discover a link between alcohol and new-onset IBD, evidence has found alcohol to cause nonulcerative inflammatory changes in the colon, which may make existing bouts of diarrhea worse. Alcohol can also interact negatively with many common medications for IBD, which can lead to increased side effects for people taking those medications and may also render the medication ineffective.
Recovering from alcohol-induced gut issues
Support gut health after drinking alcohol by hydrating, consuming prebiotics and probiotics, eating fiber-rich foods to increase the amount of “good” bacteria in the gut and get plenty of rest. Those suffering from severe, recurring gut issues they believe may be caused by long-term alcohol consumption should reach out to their primary care provider (PCP) for next steps.
Individuals respond differently to different amounts of alcohol. Avoiding alcohol completely is best for health. However, for those who choose to drink, men should limit themselves to two drinks per day, while women should limit themselves to one drink a day.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more health tips and information, visit MIBlueDaily.com.
Photo credit: Getty Images
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