I'm A Functional Sobriety Expert: How Alcohol Can Sabotage Your Gut Health

Here is a look at how alcohol can impact your gut health—and, therefore your mood, mental health, hormone balance, energy levels, and so much more:

While taking a high-quality probiotic can support a better balance of microbes in the gut, alcohol is likely sabotaging these efforts. This is true if you consume alcohol just a few times per week but more likely with more regular or heavy intake. In fact, certain unhealthy microbes also feed off of alcohol1, making cravings more irresistible to those of us who regularly imbibe.

Alcohol is also heavily linked to intestinal permeability, or "leaky gut," as it directly destroys epithelial cells2—our gut lining. This increases toxic byproducts of bacteria and cell damage and increases inflammation in the gut1. Intestinal permeability is also the mechanism linked to autoimmune disease development, food sensitivity development, and other immune concerns3. 

Because a large portion of our body's immune cells are created in the gut, an imbalance in the gut microbiome can make you more likely to have a weakened immune response4. In addition, the integrity of the intestinal lining also supports a functioning immune system and is broken down with regular and chronic alcohol use.

The gut microbiome plays a critical role in supporting mood through the release of neurotransmitters (like serotonin and dopamine) and supports the communication of the gut-brain axis. An unhealthy balance of bacteria in the gut due to alcohol use may contribute to worsening symptoms of mood disorders, depression, and anxiety5.

That's why I work with clients to help them develop customized functional sobriety plans to change their drinking habits in my online course, the Alcohol-Free Nutrition Academy. We make simple adjustments to their nutrition and lifestyle to help reduce alcohol cravings and heal the gut from alcohol damage. Here are a few quick ideas to improve your gut health after cutting back on alcohol intake:

While alcohol can help you reduce stress at the end of a long day or celebrate when you're out with friends, keep in mind that the more we consume on a regular basis, the worse we feel. While the initial hangover may subside, alcohol can create trouble for your gut and your body in the long term.