(Fox News) Heading into the party season, partaking of too many holiday spirits can leave you with an unwelcome hangover — and can also wreak havoc on your gut health.”In addition to being a significant contributor to weight gain due to high-calorie density, alcohol can also reduce our ability to fight infections and increase the risk of developing diseases, food intolerances and sensitivities — all as a result of poor gut health,” said Dr. Gill Hart, biochemist and scientific director at U.K.-based YorkTest, a health and wellness company that provides lab tests for food sensitivities and allergies.
“Gut health” refers to the health of your entire gastrointestinal tract, including all the bacteria within your digestive system.
When the balance of “good” and “bad” bacteria is thrown out of whack, it can have a ripple effect on all aspects of your health.
Hart shared with Fox News Digital seven ways that alcohol can impact gut health. He also shared ips on how to reduce those negative effects.
Partaking of too many holiday spirits can leave you with an unwelcome hangover — and can wreak havoc on your gut health, an expert says. (iStock)
1. Immune system vulnerabilities
“Alcohol impacts our gut, causing imbalances in our healthy/unhealthy gut bacteria, exacerbating gut permeability and impacting our immune systems,” Hart said.
A majority of the immune system — around 70% — is found in the gut, she said.
“Since alcohol can compromise healthy bacteria, it’s essential to take steps to protect your gut biome when you drink to protect your immune system.”
Hart recommends aiming to stay within drinking guidelines, whatever that means for you.
“Alcohol impacts our gut, causing imbalances in our healthy/unhealthy gut bacteria, exacerbating gut permeability and impacting our immune systems.” (iStock)
That might mean having a minimum of three sober days per week, or only having alcohol with or after a meal to reduce absorption.
“Focusing on consuming foods rich in prebiotics, probiotics and fiber can help to restore a healthy gut biome and support your immune system,” Hart said.
2. Irritation from ingredients and mixers
It’s not always just the alcohol (ethanol) that can irritate the gut. Sometimes other ingredients in alcoholic drinks can have negative effects, some of which aren’t always obvious, Hart warned.
“The grapes, wheat, barley, hops, yeast and other ingredients — such as fruits and dairy in cocktails and mixers — can all irritate your gut, causing inflammation,” she said.
Sometimes other ingredients in alcoholic drinks can have negative effects, some of which aren’t always obvious. (iStock)
Those ingredients can also contribute to food intolerances and sensitivities, causing symptoms such as irritable bowel syndrome (IBS), bloating, low energy, low mood, headaches and even skin issues like eczema or psoriasis.
“Gassy drinks, such as mixers, often include artificial sweeteners that are not usually gut-friendly, so try to avoid these,” Hart recommended.
3. Risk of diabetes
It’s also important to consider the impact of the added sugars that are often present in alcoholic drinks, which are known to contribute to a higher risk of diabetes.
“Those with type 2 diabetes may have a less diverse and balanced gut biome than non-diabetic individuals,” Hart said.
“Diabetes is the most common known cause of gastroparesis, a condition that affects how you digest your food,” she said.
Symptoms of this condition include nausea, heartburn and bloating.
“To reduce diabetes risk, try to reduce or avoid consuming alcoholic drinks that are higher in sugar, such as cocktails, pre-mixed drinks, alcopops, liqueurs, cider, fortified wines and sherry,” Hart suggested.
4. Liver damage
“A key takeaway is the effect of alcohol on the liver, which is also linked to gut health,” Hart said.
