How Alcohol Affects Your Gut Microbiome

Drinking too much alcohol normally feels like a problem for your head (and your liver). You wake up tired, with a throbbing headache and really just not your best. But think a little deeper, and the gut effects become clearer. The nausea. The changes in bowel habit. The stomach ache that gets worse as the week goes on.

Alcohol negatively affects your gut microbiome. That’s the community of trillions of bacteria (and hundreds of bacterial species) living in your gut. Far from harmful, these bacteria support gut function, regulate your immune system, and even synthesise essential vitamins.

If you’ve noticed the effects of alcohol lasting longer after the hangover, that’s probably down to your gut bacteria. But how does alcohol impact your microbiome? And how long do the effects last? Let’s find out.

The Functional Gut Clinic offers specialist testing to assess your microbiome. Find out what effect alcohol is having on your gut.

What Happens In Your Gut When You Drink Alcohol

What happens if you feed your plants vodka? They probably wouldn’t survive long. Different species, whether a plant or bacteria, require a specific environment to survive. If the environment is poisoned, then the species dies.

Alcohol can directly alter the gut environment and damage sensitive bacterial populations. One study found that within 30 minutes of drinking alcohol, your gut microbiome begins to be affected. Specifically, bacterial endotoxin levels rise, which is a trigger for inflammation.

In small amounts, it can increase stomach acid, which may irritate the stomach lining. In larger amounts, it can suppress acid and digestive enzyme release, slowing digestion and increasing the risk of discomfort and reflux.

Alcohol and Gut Bacteria: Who Thrives and Who Struggles

Your gut contains many different bacterial species. To simplify, we can think of them in two groups: the “good” and the “bad.” Good bacteria like Lactobacillus and Bifidobacterium provide vital services such as protecting the gut lining and supporting healthy digestion. Harmful bacteria disrupt these processes, leading to inflammation, bloating, and changes in bowel habit.

Regular alcohol intake reduces levels of beneficial gut bacteria, especially those involved in maintaining gut barrier health and controlling inflammation. Alcohol can disrupt many bacterial populations. The risk is what comes next.

Because there’s less competition, opportunistic bacteria can proliferate rapidly, colonising your gut. Alongside changes in gut pH and impaired immune signalling, it makes it much easier for them to get a foothold.

With repeated alcohol exposure, this lack of diversity worsens. That’s why people who drink regularly often experience bloating, abdominal discomfort, food sensitivities, or changes in bowel habits, even if their diet hasn’t changed.

Alcohol, Gut Barrier Damage, and Inflammation

Alcohol is an irritant. Not only does it harm the bacteria that keep the gut together, but it also weakens the tight junctions between intestinal cells directly.

The result is a leakier gut. As it becomes more permeable, substances that normally stay in the bowel begin to enter the bloodstream. Lipopolysaccharides (LPS), for example, trigger low-grade, systemic inflammation.

No wonder people feel tired, stressed and anxious following excessive drinking.

How Alcohol Affects Nutrient Absorption

Letting in the harmful compounds you want to keep out is one thing. But alcohol also prevents the absorption of some nutrients you need.

According to current research, alcohol affects the absorption of glucose, glutamine, vitamins B1 (thiamine), B2 (riboflavin), B9 (folate), C (ascorbic acid), selenium, iron, and zinc within the small intestine. 

How? Well, at a cellular level, it disrupts the transporters that carry these essential nutrients across the cell wall. Or it can simply prevent the nutrient from binding.

A few drinks might not be enough to cause a problem. Prolonged drinking, however, can often lead to nutrient deficiencies. People with alcohol abuse disorder, for example, frequently have a vitamin B1 deficiency leading to Wernicke-Korsakoff syndrome.

Does Occasional Drinking Affect the Gut?

In short, yes.

Even small amounts of alcohol can influence the gut environment. Think of it like disinfecting a counter. If you use a 0.1% alcohol solution, you won’t fully disinfect the surface, but you’ll still some bacteria. Douse the counter in 60% alcohol, however, and it’ll be far more disruptive.

The same is true for your gut.

A few glasses of red wine are unlikely to cause significant disruption. It may even have some benefits thanks to the polyphenols. But drinking large amounts in a single sitting or every single day will have a negative effect in the long term. And it can take weeks or even months to correct the damage to your gut microbiome from alcohol.

Noticing Gut Symptoms After Drinking? Get Answers

If alcohol is affecting your digestion long after the hangover has passed, it may be a sign that your gut microbiome is under strain. While cutting back can help, it doesn’t always explain what’s happening inside your gut.

The Functional Gut Clinic offers personalised microbiome testing to assess how alcohol could be affecting your gut bacteria, barrier function, and inflammation, helping you take practical steps to support recovery.

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