Alcohol and the gut. Or gut health. Is that a good combination? Yes, I'm about to talk about the big elephant in the room... what alcohol can do to your gut health!
It's really funny that we as a society have such a different attitude to what alcohol does to the body than anything else we eat or drink. Alcohol is seen by most people as part of a pleasurable life. It is simply part of it. Questioning it is often vehemently rejected.
I myself come from a family where enjoyment, good food and a good bottle of wine are highly valued. You may know that I originally trained as a hotel manager and that naturally included the subject of drinks and, above all, wine. We regularly tasted wine and in one of our school restaurants, where we regularly ate lunch, each of the three courses was accompanied by the right wine.
But that was a long time ago. I now enjoy a glass of wine every now and then. Or an Aperol Spritz. But just that. Every now and then. Often for weeks, sometimes nothing at all for months.
And it was only when I stopped drinking regularly that I noticed the strong effect of alcohol again. I can even feel a beer in my head these days.
That's why I don't drink alcohol when I'm driving afterwards.
Even before the alcohol reaches the liver, it is absorbed by the upper digestive tract. While the liver does most of the work if you are only a casual drinker, with larger amounts or more frequent alcohol consumption, the bacteria in your gut also help you metabolize the alcohol.
Too much alcohol can inhibit the production of digestive enzymes, which means that the ability to break down food can be severely impaired - this can leave you feeling bloated, unable to absorb all the nutrients well and causing symptoms such as reflux and indigestion.
Incidentally, this is why I also recommended in my new blog article on bloating that you cut out alcohol if you suffer from bloating. I'm happy to link to the article in the episode notes for this podcast episode!
If you've ever left your dog unattended near a full waste bag, you can see the destruction that seemingly innocent lapdogs can leave behind - the same thing happens in your gut when you drink alcohol.
Alcohol changes the composition of your gut bacteria, the way your gut works and increases gut permeability (leaky gut).
And what are the consequences of all this?
As already mentioned, alcohol makes the intestinal wall more permeable, which increases the absorption of histamine in the intestine.In addition, alcohol dilates the blood vessels, which exacerbates the symptoms.
This is the reason that even histamine-free or low-histamine alcohol has an aggravating effect and is therefore problematic for people with histamine intolerance.
I therefore recommend that you avoid alcoholic drinks completely if you have a severe histamine intolerance, problems such as hay fever and allergies, and that you always consume them with the utmost caution, even in the case of milder symptoms. In addition, histamine is absorbed more easily and quickly by the body in liquids than in solid foods.
If you would like to find out more about histamine, I recommend my blog article on histamine intolerance, or more correctly, histaminosis, or my podcast episodes 114 and 125.
This is why fat burning is interrupted after alcohol consumption. In other words, if you want to lose weight, I recommend that you avoid alcohol during this time. Not mainly because of the calories, but because of this inhibiting effect on fat burning.
For the same reason, alcohol also slows down the body's regeneration after physical exertion or sport. That's why a beer or drink after exercise is not a good idea. On days when you are exercising because you want to achieve a goal, because you want to build muscle or achieve better performance, I recommend that you do not drink alcohol on days when you are exercising. alcohol, otherwise the training effect will be lost. Then you could have left it alone.
With that in mind, if you want to have a glass every now and then, here are a few tips for you:
In general, before you drink any alcohol at all: regularly nourish your gut with good, natural, gut-friendly, anti-inflammatory food. You can also take a probiotic regularly.
Don't use alcohol to quench your thirst. Make sure you have drunk enough water before having an alcoholic drink, enjoy it and drink responsibly.
For me, enjoyment also means that you only drink alcohol if you like it. In other words, choose good quality. And a lot of pesticides are used in wine in particular, so it's highly advisable to choose organic wines.
Alternate between a glass of water and an alcoholic drink.
Make sure that you don't drink on an empty stomach, but eat a balanced meal beforehand.
Eat especially bowel-friendly the day after drinking alcohol. This can be challenging if you're only craving something fatty, but try to feed your body easily digestible, nutritious foods.
Drink a gastrointestinal tea the day after to support your digestive system and liver. Bitter drops like our Bitter Elixir can also be very helpful! Especially if your stomach is still a little unsettled.
Homemade bouillon is also something you can drink to soothe your stomach and intestinal lining. And if you have a phase where you drink a little more often because you are invited to several parties, consider taking a probiotic and acacia fibre to protect the intestinal mucosa during this time.
The general idea in society is that everything is easier with a drink because alcohol relieves anxiety and tension and has a disinhibiting and euphoric effect. At the same time, events, parties and social gatherings with family and friends are unimaginable for many people.
We once had a politician as a customer who sits on the National Council, and he told us that he couldn't do without white wine because toasting during the sessions is simply part of it.
If that's how you see it, then of course it is difficult to give up alcohol. Because it triggers one of our primal human fears: not belonging. Or worse still: being abandoned. Because you're different.
So my first tip: stand up for your difference. For your own wishes. But without proselytizing. No is a complete sentence and doesn't need to be justified. Don't you drink alcohol? No.
By the way, it's also important that you like your reason for not drinking. That you are convinced that you don't want to.
My next tip is, if you don't want to stand out quite so much: drink a non-alcoholic beer or a non-alcoholic cocktail. Then you'll be one of them. That might make the transition a little easier.
You can also drink sparkling mineral water. I know someone who has her mineral water served in a large wine glass with a few ice cubes and lemon. It's more fun for her to drink it that way and it also looks good.
And my last tip: you can have fun and be funny without alcohol. Relax. Have a chat. Enjoy the company. Just be you.
As a podcast listener:in, you will receive a discount on our products. This is a 15% discount on your first purchase (applicable once, only on products not already discounted)
Enter the voucher code podcast15 before completing your order.
Online store of Arktis BioPharma Switzerland, for all residents of Switzerland
For all residents of the EU, please order via the online store of Arktis BioPharma Germany, using the same discount code
You don't want to miss an episode in the future? Then subscribe to the Darmglück podcast in your favorite podcast app. Here are the links to my podcast in the most popular apps:
If you have any questions or feedback about this episode, write them in the comments below! We'll be happy to answer!
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It's really funny that we as a society have such a different attitude to what alcohol does to the body than anything else we eat or drink. Alcohol is seen by most people as part of a pleasurable life. It is simply part of it. Questioning it is often vehemently rejected.
I myself come from a family where enjoyment, good food and a good bottle of wine are highly valued. You may know that I originally trained as a hotel manager and that naturally included the subject of drinks and, above all, wine. We regularly tasted wine and in one of our school restaurants, where we regularly ate lunch, each of the three courses was accompanied by the right wine.
But that was a long time ago. I now enjoy a glass of wine every now and then. Or an Aperol Spritz. But just that. Every now and then. Often for weeks, sometimes nothing at all for months.
And it was only when I stopped drinking regularly that I noticed the strong effect of alcohol again. I can even feel a beer in my head these days.
That's why I don't drink alcohol when I'm driving afterwards.
What alcohol does to your gut
When you drink alcohol, not only does it make you tipsy, but it can also have a huge impact on the functioning of your entire digestive system, even if you don't have a drink.Even before the alcohol reaches the liver, it is absorbed by the upper digestive tract. While the liver does most of the work if you are only a casual drinker, with larger amounts or more frequent alcohol consumption, the bacteria in your gut also help you metabolize the alcohol.
Too much alcohol can inhibit the production of digestive enzymes, which means that the ability to break down food can be severely impaired - this can leave you feeling bloated, unable to absorb all the nutrients well and causing symptoms such as reflux and indigestion.
Incidentally, this is why I also recommended in my new blog article on bloating that you cut out alcohol if you suffer from bloating. I'm happy to link to the article in the episode notes for this podcast episode!
Changes in your environment
If you've ever left your dog unattended near a full waste bag, you can see the destruction that seemingly innocent lapdogs can leave behind - the same thing happens in your gut when you drink alcohol.
Alcohol changes the composition of your gut bacteria, the way your gut works and increases gut permeability (leaky gut).
And what are the consequences of all this?
- More inflammation in your gut and the rest of your body
- Impairment of the immune system (70-80% of your immune cells are in your gut)
- Effects on mood via the gut-brain axis
Special case of histamine and alcohol
Another thing to consider regarding alcohol and the gut is the issue of histamine. Alcohol promotes the release of the body's own histamine. Alcohol also inhibits the enzyme DAO, which is responsible for breaking down histamine. As a result, histamine is broken down more slowly and more of it enters the bloodstream.As already mentioned, alcohol makes the intestinal wall more permeable, which increases the absorption of histamine in the intestine.In addition, alcohol dilates the blood vessels, which exacerbates the symptoms.
This is the reason that even histamine-free or low-histamine alcohol has an aggravating effect and is therefore problematic for people with histamine intolerance.
I therefore recommend that you avoid alcoholic drinks completely if you have a severe histamine intolerance, problems such as hay fever and allergies, and that you always consume them with the utmost caution, even in the case of milder symptoms. In addition, histamine is absorbed more easily and quickly by the body in liquids than in solid foods.
If you would like to find out more about histamine, I recommend my blog article on histamine intolerance, or more correctly, histaminosis, or my podcast episodes 114 and 125.
Alcohol slows you down when losing weight and regenerating
Another disadvantage of alcohol is that your body classifies it as poison. And whenever poison is in circulation, the body's first priority is to remove it from the body. And during this time it will pause other important metabolic processes because they are not a priority.This is why fat burning is interrupted after alcohol consumption. In other words, if you want to lose weight, I recommend that you avoid alcohol during this time. Not mainly because of the calories, but because of this inhibiting effect on fat burning.
For the same reason, alcohol also slows down the body's regeneration after physical exertion or sport. That's why a beer or drink after exercise is not a good idea. On days when you are exercising because you want to achieve a goal, because you want to build muscle or achieve better performance, I recommend that you do not drink alcohol on days when you are exercising. alcohol, otherwise the training effect will be lost. Then you could have left it alone.
How you can better protect your gut when drinking
The fact is: alcohol is never healthy. Not even in small quantities. However, it can also be said that not drinking alcohol regularly and only in small quantities, with long breaks between drinking, is not good for your health either, but at least it doesn't make you ill.With that in mind, if you want to have a glass every now and then, here are a few tips for you:
In general, before you drink any alcohol at all: regularly nourish your gut with good, natural, gut-friendly, anti-inflammatory food. You can also take a probiotic regularly.
Don't use alcohol to quench your thirst. Make sure you have drunk enough water before having an alcoholic drink, enjoy it and drink responsibly.
For me, enjoyment also means that you only drink alcohol if you like it. In other words, choose good quality. And a lot of pesticides are used in wine in particular, so it's highly advisable to choose organic wines.
Alternate between a glass of water and an alcoholic drink.
Make sure that you don't drink on an empty stomach, but eat a balanced meal beforehand.
Eat especially bowel-friendly the day after drinking alcohol. This can be challenging if you're only craving something fatty, but try to feed your body easily digestible, nutritious foods.
Drink a gastrointestinal tea the day after to support your digestive system and liver. Bitter drops like our Bitter Elixir can also be very helpful! Especially if your stomach is still a little unsettled.
Homemade bouillon is also something you can drink to soothe your stomach and intestinal lining. And if you have a phase where you drink a little more often because you are invited to several parties, consider taking a probiotic and acacia fibre to protect the intestinal mucosa during this time.
A few tips if you want to give up alcohol completely
The general idea in society is that everything is easier with a drink because alcohol relieves anxiety and tension and has a disinhibiting and euphoric effect. At the same time, events, parties and social gatherings with family and friends are unimaginable for many people.
We once had a politician as a customer who sits on the National Council, and he told us that he couldn't do without white wine because toasting during the sessions is simply part of it.
If that's how you see it, then of course it is difficult to give up alcohol. Because it triggers one of our primal human fears: not belonging. Or worse still: being abandoned. Because you're different.
So my first tip: stand up for your difference. For your own wishes. But without proselytizing. No is a complete sentence and doesn't need to be justified. Don't you drink alcohol? No.
By the way, it's also important that you like your reason for not drinking. That you are convinced that you don't want to.
My next tip is, if you don't want to stand out quite so much: drink a non-alcoholic beer or a non-alcoholic cocktail. Then you'll be one of them. That might make the transition a little easier.
You can also drink sparkling mineral water. I know someone who has her mineral water served in a large wine glass with a few ice cubes and lemon. It's more fun for her to drink it that way and it also looks good.
And my last tip: you can have fun and be funny without alcohol. Relax. Have a chat. Enjoy the company. Just be you.
Your discount code as a loyal podcast listener
As a podcast listener:in, you will receive a discount on our products. This is a 15% discount on your first purchase (applicable once, only on products not already discounted)
Enter the voucher code podcast15 before completing your order.
Online store of Arktis BioPharma Switzerland, for all residents of Switzerland
For all residents of the EU, please order via the online store of Arktis BioPharma Germany, using the same discount code
Subscribe to the Darmglück podcast
You don't want to miss an episode in the future? Then subscribe to the Darmglück podcast in your favorite podcast app. Here are the links to my podcast in the most popular apps:
If you have any questions or feedback about this episode, write them in the comments below! We'll be happy to answer!
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