The Impact of Alcohol on Gut Health

Many people enjoy a drink now and then—but have you ever wondered how alcohol affects your gut? Your digestive system is home to trillions of bacteria, immune cells, and nerves that help keep your body balanced. When alcohol enters the picture, it can disrupt this delicate ecosystem in more ways than one.

1. Alcohol Disrupts Your Gut Microbiome

Your gut microbiome is a community of good bacteria that helps with digestion, immune function, and even mental health. Alcohol—especially in large amounts—can upset this balance, reducing helpful bacteria and allowing harmful ones to grow. This imbalance is called dysbiosis and can lead to bloating, inflammation, or even weakened immunity.

2. It Can Make Your Gut ‘Leaky’

The cells lining your intestines act like a barrier, keeping harmful substances out of your bloodstream. Alcohol weakens these tight junctions, leading to a condition often referred to as leaky gut. This allows toxins and bacteria to pass through, which can trigger widespread inflammation in the body.

3. It Promotes Inflammation

Both short-term binge drinking and long-term alcohol use can cause inflammation in the gut. This may show up as stomach pain, diarrhea, or chronic conditions like gastritis (inflammation of the stomach lining). In more serious cases, inflammation can contribute to diseases like inflammatory bowel disease (IBD) or liver disease.

4. Nutrient Absorption Gets Affected

Alcohol can damage the cells in your stomach and small intestine that absorb nutrients. Over time, this can lead to vitamin and mineral deficiencies—especially B vitamins, zinc, and magnesium—all of which play key roles in keeping your gut and body healthy.

5. Your Gut Talks to Your Brain

There's a strong connection between your gut and your brain (known as the gut-brain axis). When alcohol throws off your gut health, it can also affect your mood, energy levels, and mental clarity. That’s why excessive drinking can sometimes lead to anxiety or depression.

How to Protect Your Gut if You Drink

Stick to 1-2 alcoholic drinks to protect your gut says Registered Dietitian Jessica Martinez of Finch™ Nutrition.

You don’t have to cut alcohol out completely to care for your gut, but being mindful helps:

• Stick to moderate drinking (1 drink/day for women, 2 for men, per CDC guidelines)

• Drink plenty of water between and after alcoholic beverages

• Avoid drinking on an empty stomach

• Eat fiber-rich foods like fruits, vegetables, and whole grains to support your gut

• Consider probiotic foods like yogurt, kefir, or sauerkraut to help restore balance

Bottom Line

Alcohol doesn’t just affect your liver—it impacts your gut health too. From altering your microbiome to increasing inflammation and nutrient loss, alcohol can have far-reaching effects on your digestion and overall health. The good news? A little awareness and moderation can go a long way in protecting your gut.

References

1. Engen, P. A., Green, S. J., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2015). The gastrointestinal microbiome: Alcohol effects on the composition of intestinal microbiota. Alcohol Research: Current Reviews, 37(2), 223–236.

2. Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol Research: Current Reviews, 38(2), 163–171.

3. Leclercq, S., Matamoros, S., Cani, P. D., Neyrinck, A. M., Jamar, F., Stärkel, P., ... & de Timary, P. (2014). Intestinal permeability, gut-bacterial dysbiosis, and behavioral markers of alcohol-dependence severity. Proceedings of the National Academy of Sciences, 111(42), E4485–E4493. https://doi.org/10.1073/pnas.1415174111

4. Bajaj, J. S. (2019). Alcohol, liver disease and the gut microbiota. Nature Reviews Gastroenterology & Hepatology, 16(4), 235–246. https://doi.org/10.1038/s41575-018-0099-1

5. Addolorato, G., Mirijello, A., Leggio, L., Ferrulli, A., & Landolfi, R. (2013). Management of alcohol dependence in patients with liver disease. CNS Drugs, 27(4), 287–299. https://doi.org/10.1007/s40263-013-0041-9

6. Capurso, G., & Lahner, E. (2017). The interaction between smoking, alcohol and the gut microbiome. Best Practice & Research Clinical Gastroenterology, 31(5), 579–588. https://doi.org/10.1016/j.bpg.2017.10.009

7. Hartmann, P., Seebauer, C. T., & Schnabl, B. (2015). Alcoholic liver disease: The gut microbiome and liver cross talk. Alcoholism: Clinical and Experimental Research, 39(5), 763–775. https://doi.org/10.1111/acer.12665

Staying hydrated during outdoor activities is important to maintain gut health, says Los Angeles Registered Dietitian Jessica Martinez of Finch™ Nutrition.

To keep your digestive system functioning smoothly during outdoor adventures, consider the following strategies:

1. Stay Hydrated

• Carry a water bottle and drink regularly, aiming for at least 8 cups (64 ounces) daily, more if you're sweating heavily.​

2. Eat Balanced Meals

• Incorporate fiber-rich foods like fruits, vegetables, and whole grains to promote regular bowel movements.​

3. Maintain Regular Eating Schedules

• Try to eat at consistent times to regulate your digestive system.​

4. Practice Good Hygiene

• Wash your hands before eating to prevent infections that can cause gastrointestinal issues.​

5. Manage Stress

• Engage in relaxation techniques such as yoga, meditation and deep breathing to reduce stress, which can negatively affect digestion.​

6. Listen to Your Body

• Pay attention to signs of digestive distress and adjust your activities or diet accordingly.​

Bottom Line

By staying mindful of hydration, diet, and stress levels, you can enjoy outdoor activities without compromising your digestive health. Preparation and attentiveness are key to a comfortable and enjoyable experience.

References

1. Murray, K., & Wilkinson, J. (2021). Exercise and gastrointestinal function: Effects on digestion and gut health. Current Sports Medicine Reports, 20(4), 200–206.​

2. O'Sullivan, O., & Shanahan, F. (2017). The gut microbiota: A missing link in exercise effects?. Exercise and Sport Sciences Reviews, 45(1), 3–11.​

3. Costa, R. J. S., Snipe, R., Kitic, C. M., & Gibson, P. R. (2017). Systematic review: Exercise-induced gastrointestinal syndrome—Implications for health and intestinal disease. Alimentary Pharmacology & Therapeutics, 46(3), 246–265.​

4. Moses, F. M. (2005). The effect of exercise on the gastrointestinal tract. Sports Medicine, 35(5), 395–411.​

5. Jeukendrup, A. E., & Gleeson, M. (2010). Sport nutrition: An introduction to energy production and performance. Human Kinetics.​

6. Lambert, G. P. (2009). Stress-induced gastrointestinal barrier dysfunction and its inflammatory effects. Journal of Animal Science, 87(14_suppl), E101–E108.​

7. van Wijck, K., Lenaerts, K., van Loon, L. J. C., Peters, W. H. M., Buurman, W. A., & Dejong, C. H. C. (2011). Exercise-induced splanchnic hypoperfusion results in gut dysfunction in healthy men. PLoS ONE, 6(7), e22366.​

---

Hi, I’m Jessica, Founder of Finch™ Nutrition.

I’m a California registered dietitian, based in Los Angeles, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.

For more info on me and my services, visit www.finchnutrition.com.