Alcohol and its Effect on Your Gut!

Written By Philippa Bebbington, MS, RD

Studies show that alcohol increases bad gut bacteria which leads to mood imbalances, weight gain, increased fatigue, food allergies and intolerances and even skin issues. The good news is that research shows that just 3 weeks of abstinence from alcohol can help facilitate a recovery of the gut barrier.

In the 30-Day REBOOT program, participants slowly remove certain items from their diet including alcohol. The first 21 days of REBOOT is the “reset” portion of the program. This allows you to detox, heal your body (and gut), as well as reset your metabolism.

If you’re not ready to abstain from alcohol quite yet, then consider some ways to minimize its effect on your body.

  • Make sure you stay hydrated. Alcohol does not hydrate, so be sure to drink plenty of water before and while you are enjoying an alcoholic beverage. Alternating between a glass of water and an alcoholic drink is a good practice.

  • Don’t drink on an empty stomach. Eating a good meal before drinking can lower the risk of liver damage. On an empty stomach, the alcohol goes straight into your bloodstream and your blood alcohol levels will rise more sharply.

  • Make good food choices the day after drinking. Be kind to your gut the next day by choosing foods that are easy to digest and offer a good source of energy. Items higher in sodium can also help replenish your electrolyte levels.

Philippa Bebbington, MS, RD

Philippa Bebbington is a Registered Dietitian, licensed in both New Jersey and South Carolina, with a Master of Science degree and more than 25 years of experience in nutrition and wellness. She is the founder of Nourish by Phil and the creator of Phil Knows Food.

With a focus on gut health, hormone balance, metabolic health, and anti-inflammatory nutrition, Philippa helps individuals reduce inflammation, support a healthier metabolism, improve their relationship with food, and build sustainable habits for long-term health.

Blending evidence-based nutrition science with a personalized, practical approach, Philippa believes that lasting change is about progress, not perfection. Her signature REBOOT philosophy empowers clients to RESET their metabolism, REFUEL their bodies, REWIRE their mindset, and reclaim their health, one nourishing step at a time.

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