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How to Restore Gut Health After Alcohol
Whether it’s a night out with friends or a few festive drinks, most of us have experienced the after-effects of alcohol and not just the headache. Your gut feels bloated, sluggish, or out of balance. That’s because alcohol doesn’t just affect your liver or hydration, it can also disrupt your gut microbiome, the delicate ecosystem of bacteria that supports digestion, immunity, and overall wellbeing.
So, if you’re wondering how to restore gut health after alcohol, here’s what’s really happening and the best ways to help your gut recover.
What alcohol does to your gut
Alcohol can be harsh on your digestive system. Even moderate drinking can:
- Disrupt gut bacteria balance, reducing beneficial microbes and allowing more harmful species to thrive.
- Irritate the gut lining, increasing inflammation and permeability (“leaky gut”).
- Affect digestion and nutrient absorption, leaving you feeling tired or bloated.
If you’re curious to see which drinks are most harmful, check out our article on the 7 Worst Drinks for Gut Health.
There’s no “healthy” amount of alcohol
Let’s clear this up: there is no health level of alcohol intake. The only drink your body truly needs is water. Staying hydrated helps your gut function, supports digestion, and maintains the protective mucus layer in your intestines.
However, if you do enjoy a drink occasionally, red wine in moderation is a better choice it contains polyphenols, natural plant compounds that can act as antioxidants and may support beneficial gut bacteria.
How to restore gut health after drinking
If you’ve had a few drinks, don’t panic, your gut can bounce back. Here’s how to help restore balance naturally:
- Rehydrate (and then some)
Alcohol is dehydrating, which affects your gut motility and the growth of healthy bacteria. Drink plenty of water or electrolyte-rich fluids to help your body (and gut) recover faster. - Feed your good bacteria
Load up on prebiotic foods like bananas, oats, garlic, onions, and asparagus. These feed your beneficial gut microbes and help them thrive again after alcohol exposure. - Add fermented foods or probiotics
Fermented foods like kefir, sauerkraut, kimchi, and Biomel drinks are rich in live bacteria that can help repopulate your microbiome. Including them regularly supports gut balance, immunity, and digestion. - Go easy on processed foods
Ultra-processed foods can further irritate the gut and promote inflammation. Focus on whole, plant-based meals packed with fibre, vitamins, and antioxidants. - Rest and reset
Alcohol affects your sleep and stress hormones, both of which can impact your gut health. Prioritise rest, hydration, and nutrient-rich meals for a few days to allow your gut to recover.
A gut-friendly routine
A healthy gut is built on consistency, not quick fixes. To learn more about how your gut works and how to keep it balanced all year round explore our Ultimate Guide to Gut Health.
It covers everything from how the microbiome functions to the best foods and habits for long-term gut support.
The bottom line
Alcohol can temporarily disrupt your gut microbiome, but your body is resilient. With the right nutrition, hydration, and self-care, you can help restore your gut health naturally.
While there’s no truly healthy level of alcohol, the best thing you can do is to drink mindfully, stay hydrated, and nourish your gut before and after. Because when your gut’s happy, you’re more likely to feel your best too.
