Alcohol, Gut Health & FODMAPs
As we approach the New Year, many of us are preparing to enjoy a night of good company & a celebratory drink or two. But if you’re managing IBS or following the low FODMAP diet, navigating alcohol can be tricky. In this week’s blog, we look at the science behind alcohol and the microbiome, while giving you the tools to make smarter choices during this festive season. Plus, we’ve got lots of fabulous festive cocktails (and mocktails) to help you welcome in the new year.
How alcohol affects gut health
Alcohol intake alters the gut microbiome. Research shows that regular alcohol consumption can alter the balance of gut microbiota, leading to increased intestinal permeability, inflammation, and digestive discomfort. In patients with IBS, these changes can exacerbate symptoms like bloating, diarrhea and constipation.
Even moderate drinking may reduce beneficial gut bacteria, such as Lactobacillus, while promoting the growth of harmful bacteria, disrupting the delicate gut eco-system. This can often come to a head during the holiday season, when food and drink indulgences tend to stack up.
Because alcohol is a gut irritant and can also act as a stimulant, it can be especially problematic for those with diarrhea predominant IBS (IBS-D). But even if you have constipation dominant IBS (IBS-C) like me, you may find that alcohol triggers your gut health symptoms regardless of what type and how much (or little) you choose to consume.
A toast to gut-friendly choices
When it comes to recommended serving sizes for alcoholic beverages for fodmappers, you may notice some differences between the Monash University FODMAP App and the FODMAP Friendly App. The Monash App is more conservative in its serving sizes, adding a generic warning that says “alcohol is an irritant to the gut and a limited intake is advised”. Whereas the Fodmap Friendly App doesn’t offer a recommended serving size if no fodmaps are detected. What does this mean for fodmappers? Proceed with caution and know your own limits.
Pro Tip 💡: Be careful what you’re eating while you’re drinking alcohol. Fodmaps can “stack” when you combine the two, making it impossible to identify the triggering source.
Alcohol & IBS symptoms
Here’s what to watch out for… Alcoholic beverages act as a gut irritant for many people, regardless of fodmap content. For IBS sufferers, triggers may include:
Carbonation: Bubbles in beer or sparkling wine can lead to bloating. This has lead to Monash University recently advising fodmappers to prioritise still wine as opposed to sparkling wine.
Histamines: Found in red wine and some beers, histamines may exacerbate headaches or IBS-like gut symptoms.
Fermentation: Some alcoholic beverages, like beer, may worsen gut discomfort if consumed in large quantities.
Tips for Gut-Friendly Drinking
Pace Yourself: Alternate alcoholic drinks with water to stay hydrated and reduce gut irritation.
Stick to Simple Ingredients: Choose drinks with minimal ingredients and avoid pre-mixed cocktails. Lots of mixers can be laden with fodmaps.
Try Alcohol-Free Alternatives: Non-alcoholic spirits and wines are increasingly available and can be a safer option for your gut in terms of alcohol content (but they may not be low in fodmaps as none have been formally tested).
Low FODMAP cocktails
If you’re looking for festive drink recipes—both alcoholic and non-alcoholic—we’ve got you covered! Check out our curated list of low FODMAP holiday drinks, perfect for celebrating while staying gut-friendly. Find the recipes here 👉🏽
Here’s to a happy, healthy gut in 2025!
References
Limon, J. J., et al. (2021). "Alcohol and the gut microbiome: A review." Gut Microbes.
Leclercq, S., et al. (2017). "Moderate alcohol consumption disrupts gut microbiota and increases intestinal permeability in healthy individuals." PLOS ONE.
Barr, T., et al. (2020). "Alcohol and gut health: What we know." Alcohol Research: Current Reviews.