Arielle Cruz
Alcohol is a toxin that enters all tissues of the body except bone and fat. The speed of absorption depends on several factors, including the amount of alcohol consumed, the presence of food in the stomach, and the drinker's body composition, sex, and liver function. To slow down the absorption of alcohol, it is recommended to eat before and during drinking, particularly foods high in protein, fibre, and fats, as they take longer to digest. Alternating between alcoholic and non-alcoholic drinks and drinking water can also help limit alcohol intake and slow down absorption.
| Characteristics | Values |
|---|---|
| Eating before drinking | Slows down the processing of alcohol |
| Eating during drinking | Helps reduce the rate of alcohol processing |
| Eating after drinking | Helps the body recover |
| Drinking water | Slows down dehydration caused by alcohol |
| Drinking coffee | May help people appear sober for a while |
| Sleeping | Allows time to pass while the body rests and recovers |
| Age | Older individuals experience a slower rate of absorption |
| Weight | The less you weigh, the more you will be affected by a given amount of alcohol |
| Gender | Women tend to have higher BACs than men drinking the same amount of alcohol |
| Altitude | Alcohol consumed at high altitudes is nearly twice as potent |
| Carbonation | Speeds up the absorption of alcohol |
| Alcohol concentration | Higher concentrations of alcohol are absorbed faster |
| Mixing drinks | Can rapidly bring up BAC levels |
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What You'll Learn
Eating before drinking
Foods high in protein, fibre, and fats are more difficult to digest, so they slow food transit the most. Protein-rich foods like eggs, salmon, or Greek yogurt can help slow the emptying of your stomach and delay alcohol absorption. Plus, protein is the most filling macronutrient, keeping you feeling fuller for longer, which can reduce your risk of alcohol-induced food binges later in the night.
Fatty foods like avocados are also a good choice, as fat takes much longer to digest than protein or carbs, which can help slow the absorption of alcohol into your bloodstream. Avocados are also high in potassium, which can help balance electrolytes.
If you're looking for a simple snack, try topping Greek yogurt with fruit, nuts, and seeds. Chia seeds, in particular, are a great source of fibre and protein, as well as important micronutrients like manganese, magnesium, phosphorus, and calcium. Fibre can help delay the emptying of your stomach and slow the absorption of alcohol.
Overall, eating before drinking can be an effective way to slow down alcohol absorption and help you manage your alcohol consumption.
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Alternating alcoholic and non-alcoholic drinks
Alcohol is a diuretic, which means it increases the rate of urination, and can lead to dehydration. Drinking water can help prevent dehydration and slow down the effects of alcohol. Eating before and during drinking can also slow the absorption of alcohol into the bloodstream. This is because the body closes a valve at the bottom of the stomach when digestion occurs, slowing the rate at which alcohol enters the intestines and is absorbed. Eating also slows down the rate at which alcohol reaches the small intestine, which is where most alcohol is absorbed.
Foods high in protein, fibre, and fats are more difficult to digest, so they slow the transit of alcohol the most. Whole carbohydrate sources, such as brown rice, pasta, and oats, and lean protein sources, such as eggs, salmon, and chicken breast, are good options to eat before drinking.
It is important to note that the effects of alternating alcoholic and non-alcoholic drinks may be limited. A 2022 study found limited evidence to suggest that adding food to the stomach limits the negative effects of alcohol. Additionally, eating should not be used as an excuse to drink beyond recommended levels, particularly if you want to avoid getting drunk.
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Drinking water
Alcohol is a water-soluble molecule that is absorbed into the bloodstream through the stomach and small intestine. The rate of absorption depends on several factors, including the presence of food in the stomach, body composition, and the type of alcohol consumed.
The liver is the primary organ responsible for eliminating alcohol from the body. It metabolizes alcohol and helps remove it through breath, sweat, and urine. The liver can only process one standard drink per hour, so it is recommended to drink at this pace to keep the liver from being overloaded.
Food in the stomach also slows down the rate of alcohol absorption. This is because food causes the pyloric valve at the bottom of the stomach to close during digestion, preventing alcohol from entering the small intestine, where most of it is absorbed. Greasy, high-protein, and fatty foods are particularly effective in slowing down absorption as they are more difficult to digest and stay in the stomach longer.
While drinking water can help slow down alcohol absorption, it is important to note that it will not speed up the process of sobering up. Sleep is the most effective way to help the body process alcohol and restore its ability to remove alcohol from the system.
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Drinking slowly
Drinking alcohol on an empty stomach can cause blood alcohol concentration (BAC) to peak within 30 minutes to two hours. Therefore, drinking slowly is not the only factor in slowing down alcohol absorption. Eating before, during, and after drinking alcohol is an effective way to slow down the absorption of alcohol into the bloodstream. This is because the body closes a valve at the bottom of the stomach when digestion occurs, which slows the rate at which alcohol enters the intestines and is subsequently absorbed.
Foods that take longer to digest, such as those high in protein, fibre, and fats, are particularly effective in slowing down alcohol absorption. Examples of such foods include eggs, salmon, chicken breast, avocados, quinoa, nuts, and seeds. Whole carbohydrate sources, such as brown rice, pasta, and oats, can also help to slow down digestion and reduce the effects of alcohol.
In addition to eating, drinking water between alcoholic drinks can help to slow down alcohol absorption by reducing the dehydrating effect of alcohol. It is important to note that caffeine and carbonated drinks will not help to slow down alcohol absorption and may even increase the rate of absorption.
While drinking slowly and eating can help to slow down alcohol absorption, the only way to remove alcohol from the body is to allow the liver enough time to metabolize it. The liver metabolizes alcohol at a rate of about one drink per hour, and time is the only thing that will remove alcohol from the system.
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Avoiding carbonated alcoholic drinks
While there are many ways to slow down the absorption of alcohol in the body, such as eating a meal beforehand, eating while drinking, staying hydrated, and getting enough sleep, one way to slow down alcohol absorption is to avoid carbonated alcoholic drinks.
Carbonated alcoholic drinks, such as beer and champagne, can speed up the absorption of alcohol into the bloodstream. The carbon dioxide bubbles in these drinks can cause the alcohol to be absorbed more quickly through the stomach lining. The bubbles may also create pressure in the stomach, which can accelerate gastric emptying, allowing alcohol to move into the small intestine more quickly.
One study found that when 21 volunteers consumed vodka served neat, mixed with still water, and mixed with sparkling water, 14 out of 21 subjects absorbed the vodka and sparkling water mixture at a faster rate. However, seven subjects showed either no change or a decrease in the absorption rate, indicating that the results are not entirely conclusive.
Another study compared the absorption rates of neat vodka, vodka mixed with still water, and vodka mixed with carbonated water. This study found that the majority of subjects absorbed the diluted alcohol at a faster rate than the concentrated alcohol. However, it is important to note that the concentration of alcohol and the presence of mixers can also affect absorption rates.
Therefore, while avoiding carbonated alcoholic drinks may help to slow down alcohol absorption, it is not the only factor to consider. The amount and speed of consumption, as well as individual factors such as weight, gender, and medication use, can also impact the rate of alcohol absorption and the duration of intoxication.
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Frequently asked questions
Food in the stomach can inhibit the absorption of alcohol in two ways. Firstly, it physically obstructs the alcohol from coming into contact with the stomach lining. Secondly, food in the stomach will prevent alcohol from passing into the duodenum, which is the upper portion of the small intestine.
For every alcoholic drink, one should also have a full glass of water. This will help limit the amount of alcohol consumed. Even moderate levels of alcohol have a dehydrating effect, and drinking water can slow this effect down.
Drinking slowly helps because the faster a person consumes drinks, the quicker their BAC will rise.
Carbonated alcoholic drinks, and drinks with added sugars and juices, increase the rate of alcohol absorption.
