In This ArticleView AllIn This ArticleWhat’s Inflammation?Alcohol and InflammationHow to Reduce Chronic InflammationHow Much Alcohol Is Safe?What Alcohol Is Less Inflammatory?The Bottom Line
In This ArticleView All
View All
In This Article
What’s Inflammation?
Alcohol and Inflammation
How to Reduce Chronic Inflammation
How Much Alcohol Is Safe?
What Alcohol Is Less Inflammatory?
The Bottom Line
Whether you enjoy a glass of wine with dinner from time to time or regularly spend nights out drinking with friends, you may wonder how alcohol consumption impacts your health. Do you need to cut back or eliminate alcohol to promote good health?
Does Drinking Alcohol Affect Your Risk for Heart Disease?
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Inflammation is anormal and natural part of your body’sdefense system. If you get a cut or have an infection, acute inflammation occurs. It’s your body’s way of eliminating something it detects as harmful so you can begin to heal.
Yet, it’s consideredchronic inflammationwhen inflammation lasts a few months to a few years. Chronic inflammation is a major contributor to various chronic diseases. According toStatPearls, these include:
How Does Alcohol Contribute to Inflammation?
Leads to Producing Inflammatory Compounds
Lauren Manaker, M.S., RDN, LD, a registered dietitian based in Charleston, South Carolina, says acetaldehyde is one of these harmful toxins produced from alcohol metabolism. According to a 2023 study in theInternational Journal of Molecular Sciences, other harmful, alcohol-related compounds include cytokines, chemokines and reactive oxygen species. This study found that the inflammatory response and its impacts on gut health (which we’ll get to soon) can contribute to alcoholic liver disease.
Disrupts Your Gut Health
Yourgut healthimpacts way more than just your bathroom habits. It also plays a role in immune health and chronic inflammation. In fact, gut dysbiosis—a disrupted gut microbiome—is linked with many of the same conditions as inflammation, including allergies, autoimmune diseases and inflammatory bowel disease, per a 2021 study in theInternational Journal of Molecular Sciences.
Drinking alcohol, especially in excess, can harm your gut health. For one, the toxic compounds in alcohol can directly harm the gastrointestinal system. Plus, gastrointestinal symptoms you may experience from drinking alcohol, like diarrhea or increased gastric acid secretion, can also indirectly harm your gut microbiome.
Drinking alcohol appears to reduce the production of anti-inflammatory bacteria in the gut, such asBacteroidetesandFirmicutesspecies, and increase the production of inflammatory bacteria likeProteobacteria, per the 2021 study mentioned above. Plus, alcohol consumption appears to increase intestinal permeability, which allows inflammation-inducing lipopolysaccharides to reach the liver and brain.
What Happens to Your Gut Microbiome When You Drink Alcohol, According to a Gastroenterologist
If you’re worried that your alcohol habits may be contributing to inflammation, rest assured that there are a few things you can do toreduce and prevent chronic inflammation.
Manaker recommends consuming a balanced diet rich inanti-inflammatory foodslike fruits, vegetables, lean protein, healthy fats and whole grains. Plus, she recommends incorporating foods rich inomega-3 fatty acidsand antioxidants like berries, fatty fish and nuts. Omega-3s are known for their anti-inflammatory effects, and antioxidants can help counter harmful oxidative stress from alcohol consumption. ThisAnti-Inflammatory Lemony Salmon & Orzo Casseroleis rich in omega-3s, and it’s sure to be a hit with you and your family.
As you can probably guess, it’s also helpful to limit your alcohol consumption, especially if you regularly drink multiple drinks a day. You might try swapping out your favorite alcoholic beverage foran anti-inflammatory drinksometimes. It’s also helpful to cut back on or quit smoking, says Mesa.
Manaker also recommends getting seven to nine hours of quality sleep and managing your stress through techniques like yoga, meditation and deep-breathing exercises. “Chronic stress can contribute to persistent inflammation,” says Manaker.
“The quantity and frequency of alcohol consumption play a significant role in impacting inflammation. Moderate drinking may not cause the same level of inflammation as excessive or binge drinking,” says Manaker.
The2020-2025 Dietary Guidelines for Americansset limits on recommended alcohol intake since it’s linked with not only inflammation but also car crashes, high blood pressure and some types of cancer, per theCenters for Disease Control and Prevention. The more alcohol you drink, the higher the risk. If you choose to drink, it’s recommended that men consume two drinks or less per day and women consume one drink or less per day. The following are examples of what counts as one drink:
It’s also worth noting that the recommended maximum above is for each day you choose to drink. The maximum for recommended drinks isn’t cumulative; it’s still unsafe to bingedrink on the weekendeven if you didn’t drink earlier in the week, for example.
What Type of Alcohol Is the Least Inflammatory?
Mesa says, “The most important thing to consider when drinking alcohol is how much and how often. Even red wine, rich in antioxidants, can be detrimental if consumed in high amounts.” That being said, some types of alcoholic drinks may be worse for inflammation than others.
For one, Manaker says, “Alcoholic drinks made with added sugar may exacerbate inflammation.” That’s because added sugars are linked with inflammation, just like alcohol is, per a 2022 study inFrontiers in Immunology. So, mixed drinks and cocktails with additional sweeteners may exacerbate the potential harm of the alcoholic drink.
So, there’s not really one type of alcohol that’s least inflammatory. Your best bet is to limit your overall alcohol intake and be aware of the ABV and added sugar content of the alcohol you’re consuming.
Can You Have More Drinks If They’re Low in Alcohol?
Alcohol can be a culprit in chronic inflammation due to the toxins released when it’s metabolized and its detrimental effects on gut health. However, if you enjoy having a drink from time to time, just be sure to limit it to two drinks per day for men and one drink per day for women, and try selecting drinks with less added sugars and a lower ABV.
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