Alcohol and the Gut – Moody Much?
Alcohol, the gut, and your mood – yep, they’re all linked. When we talk about the physical dangers of alcohol we often think of the liver or the heart. But your gut is dramatically impacted by drinking alcohol. This has a huge influence on your mood because the microbiome in your gut helps support your nervous system. Via electrical and chemical signals, it communicates with your brain to increase the release of serotonin and dopamine and regulate your mood in a positive way.
When alcohol messes with that delicate balance of gut microbiome, it disturbs the production and regulation of those neurotransmitters. That can lead to a negative impact on anxiety, depression, and even cognitive function.
Here’s the vicious cycle: A negative mood drives us to seek comfort and a ‘lift’ in alcohol, but alcohol perpetuates gut dysbiosis and exacerbates mental health challenges.
Let’s take a closer look…
Disruption of the Gut Microbiome
The gut microbiome, a complex community of microorganisms living in our digestive system, plays a vital role in maintaining our overall well-being. Drinking disrupts this delicate balance.
Scientific research tells us that alcohol causes a shift in the composition of gut bacteria, reducing beneficial species while promoting harmful ones. This disruption compromises the gut's ability to absorb nutrients, weakens immune function, and triggers inflammation in the digestive system.
Gut-Brain Axis and Inflammation
The gut and the brain are intimately connected through a bidirectional communication system known as the gut-brain axis. This connection allows signals to be transmitted between the gut and the brain, influencing mood and cognitive function.
Excessive alcohol consumption not only disrupts the gut microbiome but also leads to increased inflammation in the gut. This inflammation can trigger an immune response that affects the gut-brain axis, leading to changes in mood, cognition, and even the development of mental health disorders.
Increased Intestinal Permeability
Booze compromises the integrity of the intestinal lining, resulting in a condition known as "leaky gut." It weakens the tight junctions between cells, allowing bacteria, toxins, and undigested food particles to leak into the bloodstream.
This triggers an immune response, leading to systemic inflammation and contributing to the development of digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
Impaired Nutrient Absorption
The gut plays a crucial role in absorbing and assimilating essential nutrients from the food we consume. Alcohol interferes with this process in several ways. First, it inhibits the production and release of digestive enzymes and bile acids necessary for breaking down and absorbing nutrients.
It also damages the villi, finger-like projections in the small intestine responsible for nutrient absorption. That’s why drinking alcohol can lead to malnutrition and deficiencies in vital nutrients, such as vitamins, minerals, and amino acids.
Aggravation of Digestive Disorders
For people already dealing with digestive disorders, alcohol can worsen symptoms and contribute to further complications. Conditions like acid reflux, gastritis, and peptic ulcers are all aggravated by alcohol due to its irritating properties.
Alcohol disrupts the delicate balance of gut bacteria in people with conditions like Crohn's disease and ulcerative colitis, intensifying symptoms, and potentially triggering flare-ups.
Okay, here’s how to start healing your gut…
1. Eat fermented food and drinks every day.
This includes kimchi, kefir, tempeh, kombucha, and miso.
2. Eat a wide variety of fruit, veg, nuts, seeds and legumes.
Aim for several different types a week. Variety is key here!
3. Minimise sugar and processed food.
Eat whole foods and cut right down on sugar. Aim for no more than 20g a day of sugar. Watch out for hidden sugars.
4. Manage stress.
When we are stressed, our digestive system stops working optimally. I’m hosting a stress management workshop on June 22. Join me HERE!
5. Aid your digestion.
Add in digestive teas, probiotics, and apple cider vinegar to help aid digestion with every meal.
Alcohol takes a toll on our digestive system – and our mood! From disrupting the gut microbiome to impairing nutrient absorption and promoting inflammation, alcohol poses a not-often-talked-about threat to our gut health. Quit drinking and you can start to heal your gut. And improve your mood too.
If you need to take a break from drinking (and boost your mood!) join my 30-day Alcohol Free Challenge in July. I’ll support you online for 30 days of daily accountability, community, guest experts and all the information you need to change your relationship with alcohol (for good).
Gut specialist Dr Orlaith Furlong will be teaching us about the impact of alcohol on the gut and how to get the best from your food to support your gut microbiome. Go here for all the details and to sign up!