Repairing your alcohol-damaged gut
For a teeming metropolis with trillions of microbial inhabitants, a person's gut biome is amazingly delicate. Irritate it with excess alcohol and your body becomes a candidate for Type 2 diabetes, heart attack, irritable bowel syndrome and a roster of other chronic conditions from cancer to dementia. But it can be repaired -- even from an assault as damaging as excess (or sometimes even a little) alcohol.
High doses of alcohol (binge drinking or regularly having more than recommended) are known to disrupt REM sleep, damaging emotional regulation, memory consolidation, resilience, metabolic health, cardiovascular stability and immune function. And one observational study of more than 25,000 people found that there's no safe level of alcohol consumption for brain health. The good news is that irritation and increased permeability of the gut lining, caused by alcohol's damage to your biome -- and the resulting increased health risks -- are reduced in the first one to 30 days of abstaining.
So how do you restore your gut biome so it's supporting the healthier, happier life you want? Rehydrate with a good daily dose of water, tea and coffee. Several studies show that up to 4 cups of coffee daily increase beneficial gut bacteria. Also, enjoy fermented foods like kimchi, kefir and yogurt. And don't forego the socialization that you may have experienced when sharing a glass of wine with friends -- that's an important health booster. Enjoy a no-sugar-added mocktail! For more info on using diet to create a healthy gut biome, explore my book, "What to Eat When."
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.
(c)2026 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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