The gut microbiome is the ecosystem in our digestive system where bacteria, viruses, and even fungi live. In a healthy gut microbiome, bacteria are in balance. This supports the immune system, metabolism, and mental health, reduces inflammation, works with the liver to filter toxins, and fights chronic disease.
Alcohol misuse and negatively impacted gut health go hand in hand. Alcohol throws the gut biome out of balance, contributing to several long-term health problems such as leaky gut syndrome, chronic inflammation, and a decline in mental health.
Alongside quitting excess alcohol use, comprehensive recovery requires addressing the underlying gut imbalance with targeted nutritional support, probiotics, and lifestyle changes.
What Alcohol Does to Your Gut
The gut is also known as the gastrointestinal (GI) tract. It is a continuous tube running from the mouth all the way down to the rectum. It includes several major organs, including the esophagus, stomach, intestines, and rectum. Its primary functions are to digest food, absorb nutrients, and get rid of waste.
Alcohol wreaks havoc on the digestive system by eating away at the esophageal and stomach lining and impacting the intestinal tract. It causes several chronic digestive problems [1].
Microbiome Disruption
Alcohol changes the composition of the gut microbiome, the body’s ecosystem made up of bacteria, which plays a key role in metabolism, the immune system, and reducing inflammation. What we eat and drink plays a significant role in our gut, and alcohol can make gut bacteria go from homeostasis (stable) to dysbiosis (unstable)[2].
Leaky Gut Syndrome
On the intestinal lining of our gut is a layer of protective mucus acting as a barrier to protect from digestive acids, harmful bacteria, viruses, infections, and toxins. When the gut microbiome is in dysbiosis, it erodes this protective layer, allowing bacteria in the gut to “leak” into the bloodstream. This can lead to several issues, including inflammatory bowel disease and infections [3].
Inflammation
Our gut is a key player in regulating inflammation, supporting the immune system, and fighting off infections. Digestive conditions such as leaky gut allow bacteria called lipopolysaccharides (LPS) to enter the bloodstream, triggering an immune response and causing inflammation. Alcohol also causes inflammation in the brain (neuroinflammation), contributing to a decline in mental health [4].
Alcohol Bloating
Alcohol also disrupts the digestion of sugars in the gut, leading to a change in fungi and causing an overgrowth of yeast known as “candida”. This increases gas and is often why you get that nasty bloating feeling after a night of drinking, especially beer.
Acid Reflux
Chronic drinkers are 3x more likely to struggle with acid reflux. Alcohol relaxes the lower esophageal sphincter, increasing the amount of stomach acid flowing into the esophagus, leading to symptoms such as heartburn, nausea, and frequent burping [5].
Increased Risk of Cancer
Alcohol accounts for around 5% of all cancer cases in the US, significantly increasing the risk of several kinds of cancer in the digestive tract, including stomach, esophagus, intestine, and liver cancer. Alcohol contains ethanol, a known carcinogen that damages DNA and speeds up mechanisms associated with cancer development [6].
The Connection Between The Gut Biome and Mental Health
Over the last decade, significant research has shown the strong connection between our gut biome and mental health via the gut-brain axis. The gut-brain axis is a communication channel between the gut and the brain that regulates neurotransmitters (brain chemicals that affect functions such as mood, sleep, attention, and impulse control).
For example, 95% of serotonin is made in the gut, reflecting the role nutrition plays in fighting off challenges such as depression or anxiety. Gut-derived GABA also interacts with the axis by influencing signaling pathways that affect mood and stress response. Studies have found that those with greater resilience to stress have a stronger gut barrier and reduced inflammation in the microbiome [7].
Steps to Restore Gut Health After Alcohol Consumption
Research has found that after a period of quitting alcohol use and detoxing, the gut barrier begins to repair itself, and an increase in good bacteria has been observed (e.g., Lactobacillus, Bifidobacterium) [4].
Below are some practical steps you can take to restore your gut health after ceasing alcohol use:
- Eat probiotic-rich foods that increase good bacteria, such as yogurt, kefir, and kimchi.
- Increase fiber, such as with fruits, vegetables, and legumes, to help repair the gut lining.
- Incorporate anti-inflammatory foods into your diet, such as ginger, turmeric, leafy greens, berries, and fatty fish like salmon.
- Digestive enzyme supplements can help break down food while the gut recovers.
- Hydrate and then hydrate more. Drink plenty of water and electrolytes to flush out toxins.
- Build a sleep routine. Aim for 7 to 9 hours of sleep every night and practice stress management such as yoga, exercise, and meditation to support whole-body healing.
- Be patient and don’t be discouraged if you don’t heal fast enough. Healing the gut can take time, especially after regular or heavy alcohol use. Consistency is key.
The Importance of Finding Professional Support to Heal Your Gut
Every gut microbiome is unique and requires a tailored approach to nutrition for optimal healing. Professional nutritional support understands the complexity of the digestive system and can provide personalized treatment options that align with your health needs.
Nutrition counselors and medical providers can provide effective interventions through comprehensive screenings, such as gut bacteria analysis and medical history. This information is then used to create an evidence-based nutrition and treatment plan that may consist of:
- Nutritional Counseling: Identify and eliminate gut irritants and support healing with targeted nutrients.
- Medical Care: Assess underlying health issues and monitor progress.
- Behavioral Therapies: Helps stop drinking and support ongoing sobriety from alcohol.
How Maple Mountain Supports Gut Health Restoration and Recovery with Functional Medicine
Maple Mountain Mental Health & Wellness supports gut health restoration and recovery through a functional medicine approach that addresses the root causes of gut imbalance. Our team creates personalized treatment plans incorporating targeted nutrition, lifestyle modifications, and advanced therapies to heal the gut lining, reduce inflammation, and restore neurotransmitter balance.
Our focus on individualized care empowers clients to rebuild gut health while supporting overall physical and mental well-being, helping patients achieve sustainable healing and improved quality of life.
Contact our admissions team.
Sources
[1] National Institute of Diabetes, Digestive and Kidney Disease. Your Digestive System & How it Works.
[2] Goldman, D. et al. (2020). Longitudinal gut microbiome changes in alcohol use disorder are influenced by abstinence and drinking quantity. Gut microbes, 11(6), 1608–1631.
[3] Cleveland Clinic. 2022. Leaky Gut Syndrome.
[4] Franceschi, F. et al. (2021). Interaction between Lipopolysaccharide and Gut Microbiota in Inflammatory Bowel Diseases. International journal of molecular sciences, 22(12), 6242.
[5] Li, M. et al. (2010). Is alcohol consumption associated with gastroesophageal reflux disease?. Journal of Zhejiang University. Science. B, 11(6), 423–428.
[6] US Surgeon General Advisory. 2025. Alcohol and Cancer Risk.
[7] Appleton J. (2018). The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integrative medicine (Encinitas, Calif.), 17(4), 28–32.