Wait, Could This 1 Alcoholic Drink Actually Be Good for Your Gut?

It's no surprise that health experts often recommend reducing your alcohol intake as a step toward greater well-being overall. Drinking less is associated with things like improved energy and mood, better liver function, and a more balanced gut microbiome, aka the balance of good and bad bacteria in the gut.¹,²,³ (This is especially true if a glass of wine or two tends to cause you diarrhea, indigestion, or acid reflux.) But is there ever a time when alcohol could actually be good for your gut?

New research suggests that beer contains a specific compound that may benefit your gut health. While this may be true, drinking in moderation and considering other caveats is still important. "When it comes to the alcohol part, it's a fine line," says Danielle VenHuizen, MS, RDN, a registered dietitian nutritionist and owner of Food/Sense Nutrition in Seattle, Washington.

Read on to learn about the potential benefits of beer on your gut and how much you can realistically drink to avoid any negative side effects.

How beer can be good for your gut

Beer is made through a process called fermentation, which is also how foods like yogurt, kimchi, and tempeh are made. When malted grains like barley are steeped in a mixture of water, hops, and yeast, the microbes (aka bacteria) in the yeast eat away at the sugar in barley, converting it into alcohol and carbon dioxide. The resulting liquid is, you guessed it, beer.

A recent review has found that it's fermentation, not alcohol, where the potential gut-health benefits of beer lie.⁴ It turns out the that beer-making process creates helpful antioxidants called polyphenols, which have an anti-inflammatory effect on the gut and help good bacteria thrive. Plus, soluble fiber from the barley is also left over during fermentation, which is a known prebiotic or "food" to keep good gut bacteria well-nourished.⁵

This soluble fiber and antioxidant combination seems to help good gut bacteria thrive. In fact, "some studies have shown that drinking low-to-moderate amounts of beer may improve the diversity of our gut microbiome and increase short-chain fatty acids levels (i.e., the byproduct of fermented fiber)," says Kelly Taliaferro, RDN, LD, a registered dietitian nutritionist and IBS and digestive disorder specialist at Hues Nutrition in Dallas, Texas.⁶

In one recent study in the Journal of Agriculture and Food Chemistry, researchers looked at the blood and stool samples of 22 participants who were given either 11 ounces of alcoholic or non-alcoholic beer daily for four weeks. At the end of the study, researchers found that both groups had greater gut bacteria diversity and showed signs of improved gut lining function. Also, neither group showed negative changes to things like cholesterol levels, blood sugar, or body fat levels.⁷

But what about studies showing the negative effects of alcohol?

It's true that some studies still show that alcohol can negatively impact your gut bacteria by temporarily increasing gut inflammation, however, this is mostly true for alcohol-heavy drinks like wine and spirits.⁸ Experts believe that because most beers are relatively low in alcohol content (think: 5 percent or less), it's less likely to have a pro-inflammatory effect like other beverages.⁹

"While beer does have alcohol, it appears low levels aren't too much of a concern when it comes to gut health," VenHuizen adds.

So, how much beer can you drink?

Even though beer has less alcohol content overall than other alcoholic beverages, drinking it in excess can still wreak havoc on your stomach and your overall health. At the end of the day, "alcohol is a known irritant, and the more you drink, the more it harms your gut," Taliaferro says.

More specifically, heavy drinking can lead to the development of tiny sores on the lining of your stomach called ulcers.¹⁰ "These sores make our gut more porous, [potentially] allowing harmful molecules into the bloodstream," says Taliaferro. "In response, our bodies release inflammatory chemicals like cytokines (proteins created by immune cells) and histamine, which can damage the liver and other organs over time," she adds.¹¹ Also, too much booze of any kind can also spur the growth of bad bacteria in your gut, thereby slowing down digestion and causing food and waste to sit for longer in your colon than it should.¹²

This is why balance and moderation are key when drinking beer (or any alcohol, for that matter). The Centers for Disease Control and Prevention (CDC) advises aiming for no more than one 12-ounce beer per day for women or two 12-ounce beers per day for men. Essentially, don't take the potential gut benefits of beer as your pass to polish off that six-pack in the back of your fridge.

"Fermented alcoholic beverages, such as beer, can be part of an overall healthy diet and lifestyle, but only in moderation," says VenHuizen. "Better yet, mix in some non-alcoholic beers to get the same [possible gut] benefits without the risk," she adds.

And keep in mind: If you're not a fan of beer to begin with, these findings are not a sign to start drinking it just for the benefits. Meaning, if beer is not for you, it might be best to skip it altogether. "There are so many other dietary ways to help our guts stay happy and healthy," VenHuizen says, which we'll touch on below.

Other tips to keep your gut healthy

Again, while beer might offer *some* gut perks, there are plenty of other, overall better-for-you ways to support your gastrointestinal health. Here are some strategies experts recommend.

• Load up on a variety of plant foods. Fruits, vegetables, legumes, nuts, and seeds all contain beneficial fiber, which feeds the good bacteria in your gut. Plus, "different bacteria prefer different fibers, so the more diverse your diet is, the more diverse your microbiome is likely to be," Taliaferro says.
• Stay hydrated. Research shows that drinking enough water helps stool and waste move through your intestines efficiently, thereby flushing bad bacteria out of the gut.¹³ Try to sip on water consistently throughout the day.
• Manage stress. "Stress can negatively impact our digestion and may even alter the type of bacteria in our gut," VenHuizen says. To help combat this, try adding stress-relieving activities (like meditation, yoga, or breathing exercises) to your daily routine to keep tense and anxious thoughts and stress-related gut issues at bay.
• Get enough sleep. "Your body uses sleep to heal and repair itself, so when we don't get enough sleep, it can lead to inflammation in the gut," says Taliaferro. Try to aim for 7 to 9 hours of quality sleep per night.

When to see a healthcare provider

Ultimately, if you're already a beer fan, drinking the fermented beverage (whether the non-alcoholic or alcoholic form) in moderation may help to provide beneficial fiber and antioxidants to your gut microbiome. But don't start drinking it solely for the possible gut benefits. Instead, try to find healthier alternatives, like probiotic drinks, water, and stress management, to help keep your gut both happy and healthy.

If you're still dealing with certain gut health symptoms, you might have an underlying health condition that needs to be addressed. Let your healthcare provider know if you have severe abdominal pain, diarrhea, constipation, rectal bleeding, or unexplained weight loss, as these can be signs of a more serious issue that needs to be treated.

Together, you and your provider can get to the root cause and start the proper treatment—so you can feel better.

If you or someone you know is struggling with substance abuse, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options.