Theo Nash
Alcohol is a known irritant to the digestive system, and it can cause a range of unpleasant symptoms, from bloating and gas to acid reflux and even gastritis or ulcers. The stronger the alcohol, the more potent its effects, and certain types of alcohol are more likely to upset your stomach. So, what type of alcohol is easiest on the stomach? Generally, drinks with lower alcohol and sugar content are better, and distilled liquors such as gin, vodka, and whiskey are often recommended for those with sensitive stomachs. Light beers and dry wines, especially white wines like Sauvignon Blanc, are also easier on the gut due to their lower sugar content and fewer additives. If you're looking for a digestif, brandy, Pastis, and Fernet-Branca are said to settle the stomach.
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What You'll Learn
Avoid carbonated drinks
If you want to be kind to your stomach when drinking alcohol, it's best to avoid carbonated drinks. Carbonated drinks are infused with carbon dioxide gas, which produces bubbles and that fizz we associate with these drinks. While carbonation itself is not harmful, it can speed up the rate at which alcohol is absorbed into your bloodstream. This means you may feel the effects of alcohol faster, and it can also increase the feeling of being drunk.
Some studies have shown that carbonation in drinks can speed up alcohol absorption by anywhere from 40-50%. This is because the carbonation may speed up the movement of liquids from your stomach to your small intestine, so the ethanol hits the small intestine faster than usual. This doesn't mean you will get more drunk overall, but it can affect blood alcohol levels in the short term.
Carbonated drinks are also often associated with negative health effects, especially when they contain sugar. Sugar can upset sensitive stomachs and cause digestive issues, and it is also bad for dental health. If you are drinking alcohol, it is best to stick to distilled liquors on the rocks, or with a low-FODMAP mixer such as tomato juice or unsweetened cranberry juice.
If you do choose to drink carbonated alcoholic beverages, make sure to do so in moderation and be aware of how it affects your body. It is also a good idea to practice good drinking habits, such as lining your stomach and alternating alcoholic drinks with water.
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Choose distilled liquors
If you have a sensitive stomach, it's best to avoid drinks with a lot of sugar, bubbles, or yeast. Alcohol increases stomach acid production, which can lead to reflux, vomiting, or diarrhea, especially in those with digestive disorders. To minimize discomfort, opt for distilled liquors like gin, vodka, tequila, or whiskey on the rocks, which are lower in FODMAPs and congeners that irritate the gut. Vodka, for example, is distilled multiple times, removing gut-irritating impurities. Gin, made with juniper berries, is also easier on the stomach but slightly more acidic than vodka.
While light beer is safer due to lower congeners, regular beer is problematic for gluten-sensitive individuals and can cause bloating and gas due to carbonation and gluten. Sweet wines and cocktails are also more likely to upset your stomach due to their sugar content. Instead, opt for dry wines like Sauvignon Blanc or Pinot Noir, which have lower sugar and additive content, reducing the likelihood of irritation. Red wine, in particular, has been found to increase gut microbiome diversity, although its acidity can trigger acid reflux in some.
If you prefer something milder, wine spritzers made with seltzer dilute the drink's alcohol content while reducing sugar intake. For those who dislike the taste of alcohol, mixing vodka with a soft drink or flavored seltzer can make it more palatable. Alternatively, herbal mocktails made with herbal teas, fresh juices, and natural flavorings like ginger or mint offer a refreshing option without the risk of digestive issues. Remember to practice good drinking habits, such as lining your stomach before drinking and alternating alcoholic drinks with water.
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Lower ABV is better
Alcohol is not stomach-friendly and can cause short-term discomfort like bloating, gas, and acid reflux. Long-term heavy drinking may lead to more serious issues like stomach cancer. To limit these negative effects, it is advisable to drink in moderation and opt for lower-ABV drinks with less sugar.
Lower-ABV drinks are better for the stomach because they have a lower alcohol content, which means less damage to the gastrointestinal tract. Drinks with lower alcohol content can also help you stay within the recommended drinking guidelines. Additionally, they often have fewer calories, which can be beneficial for health and weight management.
When it comes to specific drink options, dry wines, light beers, vodka, and gin are recommended for those seeking lower-ABV options. Vodka and gin, in particular, are much lower in FODMAPs, a specific set of carbohydrates that can cause gas, bloating, and stomach pain for those with FODMAP intolerance. However, it is worth noting that vodka and gin have a higher ABV, which may counteract the benefits of being low in FODMAPs.
If you're looking for the lowest-ABV options, non-alcoholic beers are also available, with some even containing electrolytes and micronutrients like folate and vitamin B12. These drinks provide the benefits of beer, such as polyphenols, without the alcohol content. However, it's important to remember that even non-alcoholic beers should be consumed in moderation due to their high carbohydrate content, which may contribute to weight gain and other health issues.
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Dry wines are better
Drinking alcohol can upset the stomach, especially for those with a sensitive gut or digestive disorders. To minimize discomfort, it is best to avoid drinks with high sugar, bubble, or yeast content. Distilled liquors like gin, vodka, tequila, or whiskey are recommended for those with gluten sensitivity or intolerance, as beer is not a good option in that case.
Secondly, wine has several indirect benefits for food digestion. It stimulates the production of gastric juices and promotes a healthy appetite. At moderate consumption levels, wine acids and aromatics activate the release of bile into the intestines, while high alcohol concentrations suppress this process and can induce stomach spasms. The cultural association of wine with refined eating also encourages slow food consumption, allowing for the induction of satiety and the regulation of food intake.
Additionally, wine consumption is linked to a more relaxed lifestyle and reduced stress levels. The presence of γ-butryolactone in wine may contribute more to stress reduction than its alcohol content. Red wine, in particular, has been found to have antioxidant, anti-inflammatory, and lipid-regulating effects, which can lower the risk of coronary heart disease.
However, it is important to note that excessive alcohol consumption, including wine, is associated with adverse health effects, including an increased risk of certain cancers. Therefore, while dry wines may be easier on the stomach compared to other alcoholic beverages, moderation is crucial to avoid potential negative consequences.
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Consider supplements
While there are suggestions for the types of alcohol that may be easier on the stomach, it is important to remember that alcohol is not safe for human health, and even a little bit of alcohol can upset your stomach if you have a sensitive gut.
If you are going to consume alcohol, there are some supplements that may help to reduce the damage it can do to your body.
Selenium
Selenium is an essential trace mineral that plays a critical role in the body's antioxidant defense system. It is particularly important for detoxifying the body and mind after drinking. Selenium supports the body's natural detoxification processes by producing glutathione peroxidase (G-Px), a key enzyme that helps neutralise harmful free radicals generated during alcohol breakdown in the liver. Selenium also works with vitamin E to protect cell membranes and internal organelles from damage caused by oxidative stress, which is increased by alcohol consumption.
N-Acetyl Cysteine (NAC)
NAC is a derivative of the amino acid L-cysteine, known for its antioxidant properties and its role in supporting the body's production of glutathione. This helps protect cells from oxidative stress. NAC also appears to help regulate the neurotransmitter glutamate, which plays a role in reward-seeking behaviours, including alcohol cravings.
Magnesium
Magnesium is a mineral that is involved in many processes in the human body, from DNA formation to controlling blood pressure. It is also available in over-the-counter heartburn medications. Magnesium deficiency is common in those who struggle with alcohol, and it may help treat symptoms of alcohol withdrawal such as depression, fatigue, and stomach upset.
L-Glutamine
L-glutamine is a natural chemical made by the body and is also available as a nutritional supplement. It can help during alcohol withdrawal by improving symptoms like nausea, vomiting, and diarrhea.
Activated Charcoal
Activated charcoal can bind to alcohol in the stomach and help to reduce how much alcohol is absorbed into the body. It can be taken before, during, or after consuming alcohol to support the body in limiting its harmful effects.
Vitamin C
Vitamin C is often used to protect the immune system, as alcohol is an immunosuppressant. However, there is little clinical support for using vitamin C to combat the health risks of alcohol use.
Vitamin B1
Supplementing with vitamin B1 is important to avoid complications from alcohol use, although there is little data on its benefits for alcohol withdrawal cravings.
In addition to supplements, eating certain foods before drinking alcohol can help slow the absorption of alcohol into the bloodstream. These include protein-rich foods like eggs, complex carbohydrates like boiled sweet potatoes, and foods rich in fibre and antioxidants like chia seeds, berries, and asparagus.
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Frequently asked questions
Alcohol is a known irritant to the digestive system, but some types are less harsh than others. Generally, drinks with lower alcohol and sugar content are better for your stomach. Some options include light beer, dry wine, distilled liquors such as gin and vodka, and low-FODMAP mixers like tomato juice or unsweetened cranberry juice.
Certain supplements can help support gut recovery after drinking. Probiotics can help replenish good bacteria in your gut, while glutamine can support the repair of the stomach lining. Milk thistle is another supplement that supports liver health, which is crucial after alcohol consumption. Remember to always consult with a healthcare provider before taking any new supplements.
Sugary and carbonated drinks can be harsh on the stomach, as they can cause bloating and increase acid production. Beer, hard seltzers, and drinks with a high alcohol content should be consumed in moderation to avoid irritating the stomach lining. Additionally, if you have a FODMAP intolerance, drinking spirits and dessert wines high in FODMAPs can lead to gas, bloating, and stomach pain.
