Managing Alcohol and IBS

The holidays are upon us and with that comes alcoholic beverages. While these are fun to drink, it’s important to know how alcohol and IBS interact. If you’re struggling with your digestion this holiday season, make sure to see Dietitian Julie Palmer, who has completed IBS FODMAP diet training from Monash University.

And with that, let’s look at the evidence behind alcohol and IBS:

The FODMAP diet from Monash University has great tips for managing alcohol and IBS, as well as other foods and drinks.

Alcohol and IBS

Many people with IBS will report more diarrhea, gas, and bloating after a night of heavy drinking. However, the American College of Gastroenterology has not given a guideline for alcohol and IBS. The bottom line: If alcohol bothers your digestion, drink less. If alcohol doesn’t cause any IBS symptoms, limit your drinking to a safe amount. That’s one drink per day for women and 2 drinks per day for men.

Digesting Alcohol

What happens to our body when we drink alcohol (Besides the urge to sing karaoke, share all your secrets, and do embarrassing dance moves)?

First, alcohol goes to the stomach and them the small intestine, where it is quickly absorbed into the blood stream. Food in your stomach slows down absorption. Once alcohol is absorbed, it acts like a diuretic, making you urinate more often. Alcohol dilates your blood vessels, making them bigger and causing headaches. Also, your liver is working overtime to process the alcohol, which means your body needs more water to function. All of these add up to dehydration and an imbalance of electrolytes. Dehydration can make you feel tired, nauseated, and cause muscle weakness and cramps. Finally, alcohol causes low blood sugar, making you feel hungry, sluggish, and weak. Dehydration, low blood sugar, and low liver function all play a role in alcohol and IBS.

Hangover Rescue

Is there anything you can do reduce your hangover? There are lots of folk remedies for hangover cures, but nothing is proven by science. If you’re feeling ill, drink lots of water, and consider an electrolyte replacement drink or powder, like Pedialyte. Choose foods that are easy to digest and have a high-water content, like fresh fruit, soups, and saucy dishes like mild curries or noodles with tomato sauce. You may need to eat lower FODMAP foods for a few days while your gut heals. Want more science behind hangovers? Check out one of my favorite podcasts, GastroPod. While this episode doesn’t address alcohol and IBS directly, there’s some great science about drinking.

El Coronel Celebration Cocktail

(Low FODMAP)

This fantastic aperitif cocktail comes to us via Argentina. This drink is often served as a palate cleanser after a heavy meal – perfect for the holidays. While you could purchase the lemon sorbet pre-made, it’s most likely to be low FODMAP if you follow the recipe and make it yourself. Thankfully, its much easier than it looks!

Click here for the recipe.

Sources: https://www.sciencealert.com/this-is-what-actually-happens-to-your-body-when-you-drink-alcohol-on-new-year-shttps://www.monashfodmap.com/