What's the Gut Got to Do With It?
Could your gut health be contributing to cravings to drink alcohol?
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One of my absolute favorite topics to discuss: Poop.
It falls into one of the categories of taboo topics that I like to talk about, alongside other uncomfortable discussions like alcohol-use disorder and mental health.
And today we’ll be discussing the intersection— specifically how our gut health influences how/why we drink alcohol.
As a doctor of nutrition, I’m very familiar with discussing gut health, digestive conditions, and bowel movements. And much of my training surrounds the importance of the gut microbiome— the trillions of microbes that live within our digestive system— and how they influence overall health.
Much of the discussion around the gut microbiome is around topics like digestion (and digestive disorders, like IBS), skin health, autoimmune conditions, and even mood and mental health.
But after getting sober myself a few years back and digging into the research around alcohol’s effect on the body, one thing that struck me was how influential alcohol is on the gut microbiome… and how little we’re talking about it.
In my own personal experience with improving gut health, and that of my clients, discussions around improving the gut typically included recommendations like probiotic supplements, lowering sugar and carb intake, and increasing fiber-rich foods. Alcohol seems to get lost in the discussion.
Suggestions to improve gut health rarely mention lowering or eliminating alcohol use.
And yet some of us have consumed enough alcohol that it may even be the culprit to begin with.
In my practice, I see clients weekly who struggle with digestive issues in tandem with a heavy drinking history. This is sometimes an IBS diagnosis, constipation, bloating, SIBO, heartburn, and even inflammatory bowel conditions like Crohn’s or Ulcerative Colitis.
In my opinion, the two are very closely related. And if you want to heal the gut, alcohol use must be addressed!
How Alcohol Influences the Microbiome
One example that I often give is hand sanitizer.
What does it do? Kill bacteria.
What is it made of? Alcohol.
When we consume alcohol, it kills off bacteria in the gut. This is shown in the research as alcohol consumption is associated with a decline in several strains of probiotic bacteria, increases in some harmful strains of bacteria, and in general with a decrease in bacterial diversity.
Lowered bacterial diversity contributes to inflammation, changes to immune system function, skin issues (like eczema or psoriasis), mood changes, allergies, food sensitivities, and more. Essentially, when the gut is out of balance, so goes the body.
What is also striking to me is that imbalanced bacteria in the gut can also contribute to or worsen cravings for alcohol, showing that alcohol-induced changes can contribute to the cycle of addiction.
These two things are not separate.
It is my belief that we must address and rebalance the gut in order to seek relief from cravings.
Worried about your gut? Have no fear.
Here are a few things you can do to help rebalance it:
Start taking a probiotic. Adding in a probiotic supplement can help to restore more balance in the microbiome. Here’s a list of a few other supplements I suggest to rebalance the gut.
Increase your fiber intake. Fiber helps feed the beneficial bacteria in the gut, improves bowel movements, and may even help support mood. Aim for a minimum of 25-30g per day. Some of my favorite foods include raspberries, broccoli, chia seeds, artichokes, asparagus, sweet potato, and avocado. If you’re struggling with getting enough through food alone, you can also consider a psyllium husk supplement to boost your intake.
Cut out alcohol! Alcohol is one of the most disruptive things we consume for our gut. If we’re looking to heal and improve digestion, alcohol must go. Especially if you are diagnosed with an inflammatory bowel condition, have a family history of colon cancer, or generally want to improve digestion.
Get a stool test. In my online programs, we offer access to specialty stool testing that can measure the health of the gut, the level of probiotics, inflammation, digestive enzymes, and more. I find this to be one of the most helpful ways to evaluate what is needed by the gut, which probiotics or supplements to take, and which foods to eat.
Overall, if you have a history of alcohol consumption, AND digestive or gut health issues, its time to repair the damage.
Your gut might be holding you back from success. It may be worsening cravings for alcohol, carbs and sugar. It may be influencing your mood and mental health.
Sending you love, and permission to take a good poop today.
Xo, Dr. Brooke
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Given that I see everything through the lens of my Parkinson’s diagnosis, it was interesting to learn that PD may begin in the gut. I can’t help but wonder if my heavy drinking during my 50’s laid the groundwork for an out of whack microbiome and the development of PD. I am grateful for finding Dr. Brooke and her approach to sobriety through nutrition.