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Nurturing Your Gut During Patio Season: Tips for Alcohol Consumption

As the summer (finally) approaches, many of us look forward to relaxing on patios, enjoying the warm weather and good company. However, it's important to keep in mind that excessive alcohol consumption can have a negative impact on our gut health.

As a Gut Health practitioner, I have lots of tips up my sleeve for supporting your Gut while enjoying a drink or two.

In this blog post, I share some of my favourite ways to strike a balance between enjoying your favourite drinks while also nurturing your Gut health.

# 1. Stay Hydrated (and use Electrolytes!)

Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Dehydration can disrupt the balance of beneficial bacteria in your gut, and it can make you feel pretty lousy. Therefore, it's essential to stay hydrated by drinking plenty of water alongside your alcoholic beverages. Aim to have a glass of water between each alcoholic drink to help maintain hydration levels and support your gut health. Even better, add a bit of Sea Salt to your water, or consider a high quality electrolyte powder for before and after drinking.

#2. Choose Gut-Friendly Beverages

Not all alcoholic beverages are created equal when it comes to gut health. Opt for options that are less likely to irritate your digestive system and contain less sugar. Clear spirits like vodka, gin, or tequila mixed with soda water and fresh citrus juice can be a better choice than sugary cocktails or heavy, carbonated drinks. Red wine, in moderation, contains beneficial compounds like polyphenols that can support gut health. Always opt for Dry wines to keep the sugar content down! Remember to listen to your body and choose drinks that agree with you personally.

#3. Moderation

Patio season often goes hand in hand with socializing and celebrating, which can lead to larger-than-usual portion sizes of alcohol. Excessive alcohol consumption can disrupt the balance of gut bacteria and irritate the lining of the digestive system. To support your gut health, it's important to be mindful of quantity - I recommend keeping it to 1-2 drinks!

#4. Prioritize Nutrient-Dense Foods

When enjoying alcohol, it's crucial to prioritize nutrient-dense foods in your diet. Alcohol can deplete essential nutrients in the body, including B vitamins, magnesium, and antioxidants. Consuming a balanced meal or snack that contains protein, fat and fibre before drinking can help also help to slow down alcohol absorption.

#5. Consume Probiotics & Prebiotics

To give your gut an extra boost during patio season, you might consider incorporating prebiotic and probiotic-rich foods. Load up on prebiotics like artichokes, dandelion greens and asparagus, as well as fermented foods like sauerkraut, kimchi, and yogurt. These foods help to protect the microbiome!

#6. Embrace Liver Supportive Teas

Certain herbs can offer incredible support for your liver health while enjoying alcohol. Dandelion root, milk thistle, and burdock root teas are renowned for their liver-protective properties. Consider incorporating these teas into your routine before or after drinking to support your liver's natural detoxification processes.

#7. Consider N-Acetyl Cysteine (NAC)

N-Acetyl Cysteine (NAC) is an amino acid that aids in replenishing glutathione levels in the liver. This potent antioxidant plays a crucial role in alcohol metabolism and detoxification. Taking NAC prior to drinking can help support liver health and minimize the impact of alcohol on your body. It's essential to follow the recommended dosage and seek advice from a healthcare professional for personalized guidance.

#8. Try Activated Charcoal

Activated charcoal has gained popularity as a detoxification aid due to its ability to absorb toxins and impurities in the gut. Taking activated charcoal capsules or mixing the powder with water after consuming alcohol may assist in reducing the absorption of alcohol byproducts. However, consult with a healthcare professional before incorporating activated charcoal into your routine.

#8. Listen to Your Body

Above all, listen to your body and be mindful of how alcohol affects your gut health. Pay attention to any symptoms like bloating, indigestion, or changes in bowel movements. If you notice negative effects, consider moderating your alcohol consumption or exploring alcohol-free alternatives to enjoy patio season while supporting your gut health.


Patio season is a time to unwind and enjoy social gatherings, and with the right strategies, you can support your gut health while indulging in alcoholic beverages. Stay hydrated, choose gut-friendly drinks, watch your portion sizes, prioritize nutrient-dense foods, and consider additional support from probiotics and digestive enzymes. Remember to listen to your body and make choices that align with your well-being.

By incorporating these tips into your patio season routine, you can strike a balance between enjoying the festivities and nurturing your gut health. Cheers to a summer filled with good times and a happy gut!


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