What alcohol does to your gut health
Yet, unfortunately, even if we're maxing out the kefir and kombucha, much of the good work is undone by a boozy dinner party or a few beers in the pub. Alcohol is uniquely harmful to our gut microbiome.
'Consuming alcohol can affect gut health in the short and long term. It can do this in several ways – by disrupting the balance of the gut bacteria, by triggering irritation and inflammation, impacting nutrient absorption and digestion and driving up the risk of gut-related health problems such as ulcers and gastritis for example,' says Dr Emma Derbyshire, a leading nutritionist.
An unhealthy, unbalanced gut will also affect the health of our brain and liver, as the two are closely linked and in constant conversation.
So why is alcohol so troublesome for gut health? Do we have to give up drinking completely, and if not, what can we do to mitigate its effects?
All the ways in which alcohol affects our gut health
1. It impacts your digestion
'This is because alcohol is rapidly absorbed; unlike food, it doesn't need to be broken down and digested. Instead, it is absorbed from the stomach and small intestine directly and quickly enters the bloodstream. Even a single drink may alter stomach acid production,' says Dr Derbyshire.
Drinking also causes the gut-related symptoms of diarrhoea or constipation that are familiar friends after a big night out.
'Alcohol can impact the nerves lining the gut, causing your digestion to speed up, alongside more water being pulled into the gut, leading to loose stools. Most people will notice this when they've had a heavy drinking session, that they'll need to go to the bathroom earlier, and have altered bowel movements,' says Dr Emily Leeming, a scientist at King's College London and author of Genius Gut.
2. It affects how well nutrients and vitamins are absorbed
The speeding up of the digestion can also mean that nutrients from food are less well absorbed.
'Alcohol can directly impede the absorption of water-soluble vitamins such as B1, B6, B12 and folate in the intestines. Calcium and vitamin D metabolism can also be disrupted by alcohol, which can affect bone density and increase osteoporosis risk,' says Dr Derbyshire.
3. It makes bloating and stomach pain worse
For people who already suffer from gut-related issues such as bloating, gas, stomach pain, cramps and IBS, drinking alcohol is also likely to make those symptoms worse.
And it's not just the drinking itself that can impact the gut but the side effects associated with drinking.
We know, for example, that drinking can lead to a poor night's sleep, which is also linked to a less diverse and healthy microbiome. Bad sleep often leads to cravings for high-fat and sugary hangover-fuelled foods the next day, which in turn is also bad for our guts.
How drinking heavily impacts your gut
Alcohol's impact on your gut will clearly be more profound if you drink regularly and heavily. Studies have shown that heavy drinking alters the actual makeup of gut bacteria, leading to an imbalanced gut, known as dysbiosis. This can lead to inflammation and disease.
'Ethanol, the main ingredient in alcohol, can kill off some of the microbes, which is why it's used in high strengths as a hand sanitiser. Alcohol creates a toxic environment that favours harmful microbes while making it harder for 'good' ones that support digestion and immunity to survive,' explains Dr Leeming.
Some studies have also suggested that this imbalance of gut bacteria can also alter the brain and mood, increasing cravings for booze.
Not only does alcohol kill off the good bacteria, but over time it also weakens the protective lining of our gut, leading to what is often called 'leaky gut.' This is when little gaps open up in the gut lining, which means that bacteria, in digested food particles and other nasties can get into our bloodstream, possibly causing problems in the rest of our body.
'The liver receives about 75 per cent of its blood directly from the gut and it's a power house of metabolism. So, if you damage one, you have an impact on the other. It's a sort of gut-liver-immune axis, and it is really important in explaining how alcohol influences our health,' says Dr James Kinross, a consultant surgeon at Imperial College London and the author of Dark Matter: The New Science of the Microbiome.
So how much alcohol is safe for our gut?
For those of us who enjoy a drink, the extensive evidence of the harmful effects of alcohol on our guts makes for pretty depressing news. Yet experts say that drinking in line with the current recommendations, which in the UK is no more than 14 units of alcohol per week for men and women, should be fine to maintain a healthy gut.
Others, however, suggest a lower intake. 'Occasionally drinking a small amount of alcohol likely doesn't do any long-term damage, especially if you're eating a balanced healthy diet, have an active lifestyle and manage stress levels. Where possible, though, choose an alcohol-free or low-alcohol option,' says Dr Leeming. Binge drinking is especially bad for our guts.
It is also the case that our tolerance for alcohol does go down as we get older, which could be a result of the corresponding decline in our gut diversity as well as other changes.
'As we age, we have reduced enzyme activity and reduced liver function. Together this slower rate of alcohol metabolism can make the effects of alcohol last longer and feel stronger,' says Dr Derbyshire.
Are some drinks better for our gut than others?
Researchers used to believe that drinking a small amount of alcohol was actually good for us and led to a more diverse, healthy gut microbiome.
Yet they now think those effects are because moderate drinkers are more likely to be people who are better off and therefore have a healthier lifestyle overall.
'In an ideal world, the science is pointing towards limiting alcohol intake overall being the best route, but if you are going to drink, red wine might still be a less harmful option. This is because red wine gets its colour from anti-inflammatory polyphenols called resveratrol, which may be able to mitigate some of alcohol's harmful effects,' says Dr Emily Leeming.
Beer, sugary cocktails, and sweet and dessert wines are not good choices, however.
'Beer, because of its levels of carbonation and gluten content, can heighten inflammation in the gut and disrupt the balance of bacteria. Sugary cocktails can also contribute to dysbiosis and tend to be acidic and often contain artificial additives that could also upset the gut. Sweet and dessert wines also tend to have a higher sugar content, be acidic and may contain sulphites which can trigger digestive issues,' says Dr Derbyshire.
Clear spirits have lower sugar levels, but they are also absorbed much more quickly into the blood stream.
How to lessen the effects of drinking on the gut
As well as cutting down on your drinking, there are many strategies to minimise the effect of alcohol on your gut.
1. Max out on fibre and protein
Eating something with fibre and protein before drinking, like a bowl of yogurt and nuts or a piece of wholegrain toast and peanut butter, can create a protective layer in your stomach and slow down how fast the alcohol is absorbed.
2. Take a water break
Alternating an alcoholic drink with water is a tried and tested technique to reduce drinking and avoid dehydration, and having a few drink-free days also allows your gut microbiome some time to recover.
3. Eat prebiotic and probiotic foods
Eating gut-healing, fibre-rich foods regularly to boost gut health is also a good idea. 'Prebiotic foods that help to feed favourable gut bacteria such as garlic, bananas, onions and asparagus can help to offset some of the inflammatory effects of alcohol. Probiotic foods can help restore the natural balance of bacteria in your gut. So, eating the likes of kefir, natural yogurt or sauerkraut before drinking could be beneficial,' says Dr Derbyshire.
4. Consider taking a supplement
If you're worried about your gut health and regularly suffer from symptoms of poor gut health, some experts also advise taking a targeted probiotic supplement.
'Try a scientifically studied probiotic to balance your gut microbiome, which helps to provide reassurance of mind that the gut is receiving a supply of favourable bacteria,' says Dr Derbyshire, especially on days when the right foods, or time to find them, are just not available.
And overall, having a healthy lifestyle is also essential for a happy gut. So protect the gut/brain axis by managing stress, exercise regularly and maintain good relationships. Your gut will thank you for it.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Daily Record
a day ago
- Daily Record
'Specific' method to ease IBS when travelling according to nutritionist
Irritable Bowel Syndrome (IBS) can severely impact day-to-day life and travel can exacerbate symptoms For the millions of people living with Irritable Bowel Syndrome (IBS), travel can feel less like an adventure and more like a gamble when it comes to taking your IBS abroad. IBS affects around 10% of the global population, with symptoms such as bloating, abdominal cramps, diarrhoea and constipation. While not dangerous, IBS can severely impact day-to-day life and travel can worsen symptoms. According to research by PrecisionBiotics, 65% of those with IBS say they think about their condition all the time, while 50% of people avoid travel due to their IBS symptoms. Public Health Nutritionist Dr Emma Derbyshire, advisor to PrecisionBiotics, explained: "Crossing time zones, stress, dehydration, a change in diet and a disruption to routine and sleep can all impact your gut and your gut microbiome, the trillions of bacteria which reside in your gut." Why does travel make IBS worse? Dr Derbyshire explained: "First, stress plays a major role. Whether it's airport delays, language barriers, or simply being out of routine, stress and anxiety are well-known IBS triggers. Disrupted routines, including irregular meals, sleep and toilet access can also upset the gut's natural rhythm. "Add in unfamiliar foods, long flights, dehydration, or the fear of not finding a nearby toilet and it's easy to see why symptoms can spiral. The good news? With the right preparation, travel can be manageable and even enjoyable." Five ways to help keep IBS in check on the move Prepare and plan Dr Derbyshire advised: "Do your homework. Research local food options, nearby pharmacies and toilets at your destination. Apps like Flush or SitOrSquat can help locate restrooms. If flying, request an aisle seat for easier bathroom access." Maintain your routine She suggested: "Try to maintain regular mealtimes and sleep patterns, even when changing time zones. Pack safe snacks that you are familiar with to avoid relying on unfamiliar menus." Assemble a gut-friendly travel kit Dr Derbyshire recommended: "Include medications or supplements you normally use – from anti-diarrhoeals and laxatives to probiotics or peppermint oil capsules. Carry extra clothes, wipes and hand sanitiser. "Take a proven targeted probiotic formulation to help with your IBS, but it's important to look to specific strains and here I would recommend Bifidobacterium longum strain 35624 – which is in PrecisionBiotics Alflorex Original. This is a rigorously studied probiotics species – recognised by the World Gastroenterology Organisation as the most effective probiotic for the relief of IBS. "A clinical trial at the University of Manchester showed that a daily dose of 10 colony-forming units (CFU) of Bifidobacterium longum 35624 relieved many symptoms of IBS, including bloating, abdominal pain, gas and improved bowel function. As it doesn't need refrigeration, PrecisionBiotics Alflorex Original is also convenient for travel." Consume and hydrate intelligently "Avoid greasy, spicy, or gas-producing foods before and during travel. Limit alcohol and caffeine and stay well hydrated - especially on flights. Choose bottled water in countries with uncertain tap water safety." Take charge of stress management "Practice calming techniques like deep breathing, meditation, or light stretching. For those with persistent travel anxiety, gut-directed hypnotherapy or cognitive behavioural therapy (CBT) may offer long-term benefits. "IBS can make travel feel daunting, but it doesn't have to derail your plans. With thoughtful planning and self-care, you can stay in control - and focus on the journey, not your gut."
Times
a day ago
- Times
Why the smell of cannabis is everywhere and no one does anything
A businessman named Patrick Hannaford is standing on a bridge in the Derbyshire village of Cressbrook, peering down into the River Wye. He's escaped London for a weekend of fly-fishing and is scanning the water for trout, enjoying the pristine air. Then a young hoodied couple arrive, wreathed in plumes of cannabis smoke. The idyll is broken. 'It was the boldness of them that got me,' says Hannaford*, 64. 'The lad even came up and started chatting to me, spliff in his hand, about whether the fish were biting. I could have been a policeman or anyone — they just couldn't care.' • Legalisation of cannabis in US driving soaring rates at UK border From genteel parts of the Peak District to the dingiest squares in central Manchester, the acrid smell of cannabis smoke is increasingly hard to avoid. In an alarming admission to The Sunday Times last month, Sir Andy Marsh, a chief constable and head of the College of Policing, said: 'I smell it in communities I would never have smelt it in before, from little villages to towns. We should be prepared to do something about it.' Yet most of the time, overstretched police do nothing about it. In their absence, some councils, receiving increasing numbers of complaints from residents, are trialling their own interventions to tackle nuisance cannabis smoke. Experts say that smoking of the drug in public has increased notably since the Covid lockdowns. • Angela Rayner: I've taken all sorts — but we won't legalise cannabis 'There's definitely more [cannabis] smoking in public and it's for two reasons,' says Simon Harding, professor of criminology and sociology at St Mary's University in Twickenham. 'First, it's a provocation: 'what are you gonna do about it?' 'The other part is just a nonchalance. It's so much part of everyday life at home that they no longer have the boundaries between their private social space and their public space. You see it on the bus, where people think it's fine to have loud music or videos on their phones.' Non-smokers are becoming increasingly frustrated. An Ipsos poll of 1,081 adults conducted for The Sunday Times found 64 per cent bothered by the smell of cannabis smoke in their area. Forty-three per cent said it had become more prevalent in the past year. Nor is this just an urban issue. Nearly a third (31 per cent) of people living in rural areas had smelt cannabis smoke near their homes in the previous month, compared with 45 per cent of city dwellers. In fact, cannabis smoke was in the top five gripes about modern British life, beaten only by littering/fly-tipping, phone theft, shoplifting and badly parked e-bikes. To get a better sense of how and why cannabis has become so prevalent, we visited and conducted interviews in West Yorkshire, Berkshire, London and East Anglia, regularly encountering its distinctive waft, and finding a nation caught between tolerance and mounting frustration. According to the Office for National Statistics, 6.8 per cent of people in England and Wales reported using cannabis in 2023-24, which is about 2.3 million people. Surprisingly, given the apparent increase in public smoking, that marked a 200,000 decline in overall use. The picture is mixed. In Hebden Bridge, the artsy Pennines town, cannabis use is remarkably public and commonplace. In a late afternoon audit of the town centre on a Thursday last month, we came across eight groups of people or individuals who appeared to be smoking it, and one apparent cannabis deal taking place in broad daylight in the town square. We saw no police. On a bench in Calder Holmes Park, we met Jahan, 27-years-old, with a long, black ponytail, who was smoking a joint with his mother. 'There are loads of pubs here who allow people to smoke cannabis in their beer gardens,' said Jahan. 'Locals round here don't care.' Not everyone in the town is so relaxed. Michael Hylands, 75, retired and with neatly cropped white hair, angrily described it as an 'epidemic', pointing out that this is not just a crime and disorder issue. The strength of high-grade skunk being smoked today doesn't just smell more pungent, but is having a major psychological impact on users. • Legalisation of cannabis in US driving soaring rates at UK border 'Everywhere you go, it's really bad,' he said. 'The young ones here are really struggling with it psychologically. The weed's so strong today, and it's everywhere. You'd think it was legal.' When asked about our findings, Hebden Bridge's local police inspector, Craig Collins, said his officers were carrying out 'proactive policing operations' and had made six stop-and-searches in the past month, resulting in one arrest and some 'community resolutions'. The authorities are certainly supposed to police cannabis use; the drug retains a class B classification, with those caught in possession facing up to five years in prison, a fine or both. But in reality, many cannabis smokers operate with something close to impunity. Police resources are mostly devoted elsewhere. In December, a survey of 253 police officers conducted by Opinium for the Centre for Social Justice think tank found that 66 per cent believed the drug has, in practice, been fully, partially or mostly decriminalised. An even greater number said the state's approach doesn't work: One experienced policeman based in Camden, north London, told us it was impractical to expect them to do any more, particularly with the paperwork involved in arresting and processing offenders. 'When an average officer might have 15 or 20 cases on their hands for assaults and other more serious stuff, they're just not going to go around arresting people for smoking a joint,' they said. • Gen Z drink far less than their parents but want drugs decriminalised More effort goes into pursuing the cultivation of the drug, but police are overwhelmed with the number of new 'grows' — cannabis farms — setting up across the country. From vacant rooms above shops to flats, houses and industrial estates, gangs have been setting up grows to supply their local markets, says Harding. In recent years cannabis farming has been dominated by Albanians who have aggressively expanded their operations across the country. The drug is now also widely available online, with advertisements stuck to lampposts and advertising posted on social media. Is there more that can be done? Councils across the UK have been receiving increasing numbers of complaints from residents about public cannabis smoking. In Ipswich, councillor John Cook's environmental health team saw a particular spike in concern from residents whose neighbour's smoke was persistently wafting into their property. His team launched a pilot programme where, rather than treating public cannabis smoking as a crime for the police to handle, they treated it as a nuisance, like loud music or regular bonfire smoke, meaning council officers could intervene more easily. A hotline was set up last year for residents. Council officials would start off by monitoring the property, then knock on the door to tell the offending smoker of the complaint. If that did not work, they would follow up with formal warning letters and, finally, sterner mediation. This had a significant impact. Some 80 per cent of the cases were resolved with the initial 'words of advice', with three quarters of the remainder ceasing after receiving the letter. Only a minority required further mediation. 'I was sceptical at first, but it's been a great success,' says Cook. The nine-month pilot has been made permanent, and complaints have slowed down to a dozen or so a month. Other councils are now looking at launching similar 'cannabis odour' projects. Simon Harding's fear is that antisocial behaviour such as public cannabis smoking is sending wealthier people to live, work and play in privately managed and well-policed housing, office and retail developments, leaving everyone else stuck in crime-infested high streets and housing estates. But even in glossy, privately owned public spaces, the authorities' attitudes to cannabis smoking seem relaxed. Canada Water is a 53-acre expanse of shiny new shops, bars, offices and apartments being developed in what was once a tough area of southeast London. A handful of uniformed security staff employed by British Land, which owns and manages the development, keep watch over the shiny new development. As we began interviewing British Land's operations director Mark Evans about his cannabis policy, we were engulfed in a cloud of smoke. A twentysomething man in sunglasses and a bandana had lit himself a long, pungent joint. On the bench next to him, a father and his young son gazed out over the lake eating ice creams. Nobody said a word. 'I don't see any harm,' Evans explained as we watched the scene. 'Nobody seems bothered and if no one's being affected, and no one's complained, we'd probably let it ride. We don't want to go looking for trouble unnecessarily.' It was similar near the neatly clipped playing fields of Eton College in Berkshire, where we met Dave*, a 50-year-old music teacher and father of two. An advocate of legalisation, he said he usually smokes cannabis twice a week. But he also believes it should be done away from other members of the public. • Sadiq Khan calls for cannabis to be decriminalised As we walked on a footpath through the grounds, by a cricket match being played by boys from the famous school, a man cycled past smoking a joint. Dave tutted in irritation. We had already seen three people smoking cannabis in busy areas on the 20-minute walk from the train station. 'It's just inconsiderate,' he said. 'Most people don't want to smell it or see it, particularly when there's children around. I don't see why they can't just smoke somewhere more private.' He headed into wild grassland lining a lazy River Thames where he found an isolated bench in view of Windsor Castle. 'Beautiful,' he said, producing a neatly rolled joint, which he lit, inhaling deeply. 'And I'm not bothering anyone.' *Some names have been changed
BBC News
3 days ago
- BBC News
Rise in drug trafficking in Derbyshire, report says
Drug trafficking in Derbyshire has increased by more than 60% compared to pre-Covid levels, according to new report by the county's police and crime commissioner says the number of trafficking "occurrences" in 2024 was 1,034, compared to 636 in also said drug deaths in the county had increased by 10% over the past two years, though it did not say how many people had Police said there were a number of factors contributing to the increases, including improved recording processes. As of January this year, police had mapped eight county lines drug shut down about 36 in 2024 and "significantly weakened" 179 others, with 34 children involved in county lines report noted that Derbyshire Police was "constantly closing and mapping new lines in conjunction with the current intelligence and risk picture". Meanwhile Derby North was highlighted as the area with the most drug possession offences in 2024 with a total of had the second highest at 190 and Derbyshire Dales had the lowest number with 66. The report estimated more than 5,000 people across Derbyshire currently use heroin and crack cocaine, although most of these are also receiving added in the past 12 months there had been 1,885 admissions to Derbyshire's hospitals related to heroin and other harmful drugs, with an average cost each time of £3,000. Derbyshire Police said improvements in how crimes are recorded, officers taking a "proactive approach" to targeting drug gangs, and additional training around stop-and-search procedures could have impacted the increase seen in drug trafficking. A spokesperson told the BBC: "If officers are on the front foot and making more arrests and catching criminals, then this will be reflected in the figures."We have a team of officers dedicated to tackling issues associated with drug trafficking, including exploitation and county lines gangs." Derbyshire Police said the use of synthetic opioids was contributing to an increase in drug-related deaths. Officers have been trained to administer Naloxone, a life-saving emergency antidote to opioid overdose, to combat the of June, it had been used to treat people 20 times since May 1,300 officers have been trained to administer the drug in Derbyshire while more than 900 officers in frontline roles have volunteered to carry say that one woman received naloxone on four separate occasions after officers suspected she had taken an overdose each time she was located. The Derbyshire Police spokesperson said while drug-related deaths were increasing nationally, "significant efforts" were being made in Derbyshire to bring the number down"This includes an increase in the availability of specialist treatment and recovery supports for people with drug (and, or alcohol) problems," they said."A multi-agency local drug information system has been established to monitor risks associated with drug use and take actions to reduce risks."Police and partner agencies also have a drug and alcohol-related death multi-agency review process, which seeks to review deaths, learn lessons and inform strategy to prevent further fatalities" The report also said alcohol misuse is also a significant issue in the county with almost 12,000 people dependent on alcohol and only 2,500 receiving and crime commissioner Nicolle Ndiweni-Roberts said: "Every drug-related death is tragic and, in most cases, preventable."Partners have made progress and there has been a 9.6% increase of adults in treatment."No-one is under any illusions that there is anything other than more work to do. I will work with all the partners and agencies to ensure this delivers the progress we need to see."
