Alcohol consumption can be a tricky topic for individuals with irritable bowel syndrome (IBS). While the effects of alcohol on digestive system are well known, its specific relationship with IBS remains unclear. This article will explore how alcohol can affect individuals with IBS and suggest alcoholic beverages that may be tolerated better in moderation.

How alcohol affects IBS?

Current evidence presents conflicting findings, and the impact of alcohol on IBS symptoms seems to vary from person to person. Research has shown that alcohol can influence the digestive tract in various ways:

• It may stimulate gut motility, leading to diarrhea or urgency.
• It can increase intestinal permeability, potentially worsening bloating and discomfort.
• Alcohol also disrupts the absorption of nutrients and may irritate the gut lining.

However, the evidence connecting alcohol to IBS remains limited. While some studies have reported symptoms like bloating, pain, and diarrhea in IBS patients, others found no clear correlation between alcohol intake and IBS in general populations.

For example:

• symptoms in women with IBS were primarily associated with binge drinking (more than 4 drinks per day), while light to moderate drinking (1–3 drinks per day) showed no significant association

Alcoholic beverages and IBS

Not all alcoholic beverages have the same effect when it comes to IBS. Some options may be better tolerated, especially when consumed in moderation and paired with food. Here are some manageable choices:

1. Dry wine

• Why they may be better: Dry red or white wines contain less sugar than sweet wines, making them lower in fermentable carbohydrates (FODMAPs) that often trigger IBS symptoms.
• How to enjoy: Limit your intake to one glass (max 150 ml) and pair it with a meal to slow down alcohol absorption.

2. Clear spirits

• Examples: Gin, vodka, or tequila.
• Why they may be better: Clear distilled spirits contain no added sugar or gluten, which can be easier on the gut.
• How to enjoy: Mix with low-FODMAP mixers like fresh lemon or lime juice or a splash of cranberry juice (unsweetened). Avoid high-FODMAP mixers like regular soda, tonic water (which contains fructose), or fruit juices high in fructans and sorbitol.

3. Gluten-free beers

• Why they may be better: Regular beer contains gluten, which can trigger symptoms in individuals with gluten sensitivity or IBS. Gluten-free beers are brewed without barley, making them a safer option.
• How to enjoy: Stick to one 350 ml can.

4. Alcohol-free options

• Non-alcoholic beers, wines, and mocktails are great alternatives for those who want to avoid alcohol altogether. Many of these options mimic the flavor of alcoholic drinks without the potential gut irritation.

Beverages to be cautious with

Some alcoholic drinks may be more problematic for individuals with IBS due to their composition:

• Beer: Contains gluten and carbonation, which can cause bloating and discomfort.
• Sweet wines and cocktails: High in sugar, which may ferment in the gut and trigger symptoms.
• Tonic water and mixers: Many mixers contain high-FODMAP ingredients like fructose, artificial sweeteners, or sorbitol, all of which are IBS triggers.

Tips for drinking alcohol with IBS

If you choose to drink alcohol, follow these tips to minimise its impact on your gut:

Monitor your symptoms: If you notice worsening symptoms, reducing or eliminating alcohol may provide relief.

Drink in moderation: Stick to the recommended limits, no more than 1 drink per day for women and 2 drinks per day for men 

A standard drink is defined as:

• 350 ml of regular beer (5% alcohol).
• 150 ml of wine (12% alcohol).
• 45 ml of distilled spirits (40% alcohol).

Sip slowly: Avoid gulping drinks, as this can introduce excess air into your digestive system and worsen bloating.

Pair alcohol with food: Drinking on an empty stomach can irritate the gut, so always drink with a meal.

Stay hydrated: Alternate alcoholic drinks with water to reduce dehydration and support digestion.

Avoid binge drinking: Large quantities of alcohol can exacerbate IBS symptoms like diarrhea, bloating, and pain.

Conclusion

While alcohol can trigger symptoms for some individuals with IBS, others may tolerate light to moderate amounts with careful choices. Opt for lower-FODMAP options like dry wines, clear spirits with IBS-friendly mixers, and gluten-free beers, and always monitor your body’s response. Alcohol-free days and drinking in moderation can help you enjoy a social drink without overwhelming your sensitive digestive system. If it consistently triggers your symptoms, consider avoiding it altogether and exploring non-alcoholic alternatives.

References

Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, D. L. (2017). Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients! World Journal of Gastroenterology, 23(21), 3771. https://doi.org/10.3748/wjg.v23.i21.3771