and how gut microbiota can relieve hangovers
Digestive problems are one of the most common hangover symptoms, with stomach aches and changes in regularity or consistency well documented after a night of drinking.
But did you know that the effect of alcohol on your gut may actually be the cause of a hangover rather than just a symptom?
Dr. Andrew Huberman, neuroscientist and host of The Huberman Lab, explained to Stylist.com that “people who consume alcohol in any amount cause a disruption in the so-called gut microbiome.
This is because alcohol is a sterilizer. Alcohol kills bacteria and doesn’t discriminate as to which bacteria it kills. So when we drink, the drink is likely to kill the good gut bacteria as well. While we know that a healthy microbiome is important for digestion, that’s not its only job, and alcohol’s disruption of gut bacteria has greater ramifications.
The microbiome helps support the immune system. Through electrical and chemical signals, it communicates with the brain to increase the release of hormones such as serotonin and dopamine and regulate mood positively.
At the same time, the liver metabolizes alcohol. When it breaks down the compounds, it releases toxic chemicals. “Alcohol metabolism in the liver is pro-inflammatory. Thus, it increases the release of inflammatory cytokines,” explains Dr. Huberman.
The result is that the gut can no longer communicate with the brain to produce these ‘happy hormones’, which explains the low mood after drinking or ‘anxiety’. And the suppressed immune system that comes from a disrupted microbiome also means the body can’t deal with the inflammation that occurs when it metabolizes alcohol.
The gut-liver-brain axis or connection is so strong that researchers are looking for ways to treat alcoholism through the gut. A 2020 study in the Journal Of Clinical Medicine found that restoring gut balance could be beneficial in alleviating the progression of alcohol-related disease.
How could the microbiome help a hangover?
Gut bacteria could also be a short-term solution to the effects of drinking. While there hasn’t been specific research on improving the microbiome to alleviate hangover symptoms, Dr. Huberman says a huge component of alcohol’s negative effects is based on disruption of the gut-liver-brain axis. So it makes sense that recommendations established to support the gut and immune system are a good way to ease a hangover.
On the bright side, this points to the possibility that at least some of the negative effects of alcohol consumption can be helped by replenishing the gut microbiota,
Supporting the gut microbiome can greatly help with gut-related malaise and hangovers. In other words, get those gut microflora healthy as soon as possible. Or even before you drink, keep those gut microflora healthy.”
And what is the best way to achieve this?
Eating fermented foods and focusing on pre- and probiotics. “Two to four servings of fermented foods a day are amazing at reducing inflammatory markers and improving the gut microbiome,” says Dr. Huberman.
Probiotics are foods that promote the growth of beneficial gut microbes. They are live bacteria found in foods such as yogurt, kefir, sour milk, tempeh (made from soybeans), kombucha (fermented tea), and unpasteurized fermented vegetables such as cabbage and sauerkraut. These friendly bacteria help to colonize the gut and prevent the over-replication of hostile bacteria.
Prebiotics are a type of fiber that helps feed the friendly bacteria (probiotics). Essentially prebiotics are not digested by the enzymes of the human digestive system. These include foods such as asparagus, garlic, artichokes, onions, leeks, wheat, oats and bananas.
“I would prefer that people not drink alcohol on a chronic basis,” Dr. Huberman emphasizes.
While we should all be taking care of our gut health every day, it’s clear that paying attention to it after drinking is especially important. To really get over a heavy night of drinking, it’s worth swapping your usual hangover brunch for a breakfast of yogurt and probiotic supplements.
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