How Different Types of Alcohol Affect Your Microbiome

Alcohol is often central to discussions on health. But did you know it can also impact the gut microbiome, that essential community of bacteria responsible for digestion and well-being? Discover how wine, beer, and spirits interact with your microbiome and how to reduce their negative effects.

The Overall Impact of Alcohol on the Microbiome

The gut microbiome consists of billions of beneficial bacteria thought to play a key role in digestion, vitamin production, and disease protection (1). When alcohol is consumed in large quantities, it may reduce bacterial diversity, decreasing the microbiome’s ability to function optimally (2). This bacterial imbalance can affect digestion and may lead to inflammation in the gut (3).

Red Wine: Beneficial Polyphenols for the Microbiome?

Red wine stands out from other alcoholic beverages for its high polyphenol content, natural antioxidants thought to have positive effects on the microbiome. These polyphenols, partially unabsorbed in the small intestine, reach the colon, where they interact with certain beneficial bacteria. This interaction may stimulate the growth of specific bacteria, contributing to microbiome diversity (4).

Potential Benefits of Red Wine Polyphenols:

• Support for beneficial bacteria: Polyphenols may encourage bacteria that contribute to gut health (4).
• Anti-inflammatory effect: Certain polyphenols may reduce inflammation in the gut (4).

Note: It’s important not to consume wine solely for these effects. Excessive consumption can have harmful effects, negating the benefits of polyphenols. Moderation is key.

Beer: Yeast and Polyphenols at Work

Beer also contains polyphenols, as well as yeast, which may positively influence the microbiome (5). The yeast and polyphenols present in beer may support the growth of certain beneficial bacteria, strengthening the gut’s bacterial balance.

Effects of Beer on the Microbiome:

• Beneficial yeasts: Non-pasteurized craft beers rich in live yeast may support bacterial diversity (5).
• Polyphenols: Like wine, beer contains polyphenols that may nourish beneficial bacteria (5).

However, high-alcohol beers can disrupt this balance if consumed excessively, reducing the benefits of polyphenols and yeast. To limit undesirable effects, it’s recommended to choose lower-alcohol beers and consume them in moderation.

Liquors: The Effect of Concentrated Ethanol

Spirits, such as vodka, rum, or whisky, are characterized by a high ethanol concentration. This high alcohol content may weaken the intestinal barrier, increasing intestinal permeability—a phenomenon known as “leaky gut” (2).

Effects of Spirits on the Microbiome:

• Reduced bacterial diversity: High-concentration ethanol may decrease the diversity of gut bacteria (2).
• Weakening of the intestinal barrier: Ethanol may make the intestinal barrier more permeable, allowing toxins and other substances to enter the bloodstream (2).

5 Tips to Limit Alcohol’s Negative Effects on the Microbiome

While alcohol can impact the microbiome, there are ways to reduce its effects.

1. Moderation first: Limit alcohol intake. Recommendations suggest no more than two drinks per week to reduce health risks, noting that even small amounts of alcohol may carry risks (6).
2. Stay hydrated: Drink a glass of water between alcoholic drinks to stay hydrated and support the digestive system.
3. Choose fermented drinks: Opt for unfiltered craft beers, natural wines with yeast and polyphenols, or try alcohol-free options like our kombucha smoothie and homemade tepache to support gut health.
4. Consume fibre-rich foods: Fibre nourishes the beneficial bacteria in your gut, helping to counteract some effects of alcohol.
5. Avoid or limit spirits: Due to their high ethanol concentration, spirits have a more negative impact on the microbiome. Choose lower-alcohol alternatives when possible.

Supporting a Healthy Microbiome with Informed Choices

Each type of alcohol affects the gut microbiome differently. Red wine and beer, with their polyphenols and yeasts, may offer certain gut health benefits when consumed in moderation. On the other hand, spirits, due to their high ethanol content, may weaken the gut barrier and reduce bacterial diversity.

To maintain a healthy microbiome, focus on a diet rich in fibre and fermented foods. If you choose to consume alcohol, do so moderately. Want to better understand how your diet and lifestyle habits affect your gut health? Book an appointment with a registered dietitian nutritionist for personalized advice tailored to your well-being!

References

1. Adel, Kathryn (March 3, 2023). Microbiote intestinal et performance sportive. Médecins francophones du Canada. Retrieved from https://www.medecinsfrancophones.ca/microbiote-intestinal-et-performance-sportive/
2. Daniel-MacDougall, Carrie. (April 11, 2024). How does alcohol affect the microbiome? Retrieved from https://www.mdanderson.org/cancerwise/how-does-alcohol-affect-the-microbiome.h00-159696756.html
3. DeAngelis, Danielle. (October 12, 2024).  What Happens to Your Gut Microbiome When You Drink Alcohol, According to a Gastroenterologist. Retrieved from https://www.eatingwell.com/article/8070932/drinking-alcohol-effect-on-gut-microbiome-according-to-gastroenterologist/ 
4. Wan, M. L. Y., Co, V. A., & El-Nezami, H. (March 25, 2020). Dietary polyphenol impact on gut health and microbiota. Critical Reviews in Food Science and Nutrition. Retrieved from https://doi.org/10.1080/10408398.2020.1744512 
5. Zugravu, C. A., Medar, C., Manolescu, L. S. C., & Constantin, C. (February 7, 2023). Beer and Microbiota: Pathways for a Positive and Healthy Interaction. Nutrients. Retrieved from https://doi.org/10.3390/nu15040844
6. Centre canadien sur les dépendances et l’usage de substances (January 2023). Repères canadiens sur l’alcool et la santé . Retrieved from https://www.ccsa.ca/fr/reperes-canadiens-sur-lalcool-et-la-sante