Something I always find fascinating with clients who come to me wanting to improve their health is that, although they’re determined to change how they eat and exercise, alcohol reduction often has never been considered. Alcohol can affect our health in multiple ways, not least how our gut works. And we’ve all heard about gut health, right? Buzz word it may be but it’s so vitally important for almost all aspects of our health, it deserves to be talked about often. The gut is basically our digestive tract – a pathway from our mouth to rear, within which lies our gut microbiome, a diverse collection of fungi, viruses and mainly bacteria that are critical to our health and wellbeing. Gut bugs are involved in so many important processes from digestive health, metabolism, body weight, immune regulation, as well as our brain functions and mood. And this is why we must do all we can to keep our gut health in check.
How alcohol affects our gut The first point of contact between alcohol and the gut is the stomach lining. Frequent and heavy drinking can damage this delicate lining, leading to inflammation, irritation and symptoms such as stomach pain, nausea, gastritis or even ulcers. When alcohol reaches the small intestine, where it is absorbed into the bloodstream and where our gut bugs live, it can disrupt the balance of these bacteria, causing an imbalance, or Dysbiosis has been linked to various issues such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and leaky gut syndrome. This is where the barrier that acts as a protective layer between the intestinal lining and the rest of the body weakens, allowing harmful substances like food waste and toxins to leak into the bloodstream. Leaky gut can trigger an immune response and contribute to systemic inflammation, causing autoimmune diseases, liver disease, and even mental health disorders like depression and anxiety.
Alcohol can also kill off our ‘good’ gut bugs, create an environment where the ‘bad’ ones can thrive and prevent proper absorption of nutrients from our food. But is the damage reversible? Yes! Don’t worry, it’s not all doom and gloom – our gut does have the potential to heal. Here are the top 5 ways removing or reducing alcohol can help: 1. Your gut lining gets the opportunity to repair itself and inflammation is vastly reduced. 2. That Dysbiosis we mentioned above, well this begins to correct itself. The gut microbiota gradually regains its diversity and balance, which can help the digestive system to function properly. 3. The gut barrier's integrity is restored, preventing leakage of toxins into the bloodstream, reducing inflammation and lowering the chance of autoimmune disease. 4. You give your body a chance to absorb and properly use all the beautiful nutrients in food. 5. The liver can begin to regenerate and repair itself. Excessive alcohol consumption can lead to liver damage and a healthy liver is crucial for proper digestion and detoxification. Improving liver function indirectly contributes to gut healing. Of course, while the gut has the remarkable ability to heal, the extent of recovery may depend on individual factors, so it’s always advisable to seek out professional advice. In short though, adopt a healthy lifestyle – reduce the drink, eat a balanced diet and exercise regularly and you can be sure you’re doing the very best for yourself and your gut!
