Alcohol and the Gut

When it comes to gut healing, alcohol will not help and can hinder the healing process. Alcohol can create inflammation in the gut, as resulting from:

1. Dysbiosis or an imbalance in the healthy and pathogenic microorganisms in the gut. This may be due to alcohol stimulating the growth of unhealthy microorganisms. Such an overgrowth may be as a result of poor digestion that results when drinking as poor digestion is factor driving dysbiotic states in the gut.
   The bacteria that grow in these situations release endotoxins, which pro-inflammatory to the tissue and inhabitants of the gut.

2. Intestinal permeability or “leaky gut” – chronic alcohol consumption leads to leaky gut. This is due to damage (ulceration, erosion and cell death) caused to the gut lining cells and the junctions between these cells. In some cases of leaky gut, we will also see the release of the endotoxins (LPS specifically) from the gut and damaging other organs in the body.

3. Alcohol negatively impacts the immune function within the gut by:

   1. Increasing the likelihood to infection, from pathogens

   2. Decreasing the production of antimicrobial compounds from the gut tissue that lead to bacterial overgrowth by suppressing Paneth cells

   3. Decreasing the removal of pathogenic bacteria

Okay some good news

• In most cases, two standard drinks can be handled by the body with minimal side effects. There are many factors that may influence this but a good guideline nonetheless. A standard drink may less than you realise – best to check.

• Oats may offset alcohols’ affect on the gut – may be due to the amino acid glutamine which is found in oats.

• Zinc and Vitamin D, which are often deficient in chronic drinkers, can help with intestinal permeability and gut tissue health.

In short, when undergoing gut healing, alcohol is best avoided all together. Outside of gut healing, limiting to two standard drinks is best.

Finding a balance, as with anything, is key. Knowing the risks is equally important.

Reference:

Bishehsari F, Magno E, Swanson G, Desai V, Voigt RM, Forsyth CB, Keshavarzian A. Alcohol and Gut-Derived Inflammation. Alcohol Res. 2017;38(2):163-171. PMID: 28988571; PMCID: PMC5513683.