How Does Drinking Alcohol Affect My Gut Microbiome?

Does imbibing help or harm those trillions of microbes working in your gut microbiome to keep you healthy?

Past research has largely focused on people who regularly drink to excess. Several studies have shown that among heavy drinkers, alcohol may lead to an altered microbiome and dysbiosis — microbial imbalances that include an excess of harmful bacteria or fungi, loss of “good” bacteria, and loss of microbial diversity.

In addition, one study found that excessive alcohol consumption may increase intestinal permeability, in which toxins and other unwanted particles are allowed to pass through the thin, delicate layer of the gut and into the bloodstream. This can lead to leaky gut syndrome and associated conditions, including allergies, arthritis, asthma, and more (learn more at “How to Heal a Leaky Gut.”)

That same study also suggests that an unhealthy gut might in turn even contribute to cravings for more alcohol.

But what if you drink only in moderation? This means consuming two drinks or fewer daily for men and one or fewer for women, according to the U.S. Departments of Agriculture and Health and Human Services.

Researchers believe that those who drink low-to-moderate amounts have more diverse gut microbiomes — which is usually associated with a healthy gut — compared with people who abstain. But another study, involving animal models, found that even a little alcohol can cause inflammation in the body. And a further study states that even light drinking can slightly increase the risk of high blood pressure and heart disease.

While there is no clear consensus on alcohol’s health benefits or detriments, research does suggest that drinking less is best.

This article originally appeared as “Your Gut Microbiome on Alcohol” in the September/October 2024 issue of Experience Life.

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