When you’re dealing with SIBO, any social event can be a hit or miss, depending on flareups, difficult eating decisions or social expectations. It’s even harder when alcohol enters the mix, because you have to figure out if your drink willl set off any symptoms. 

The truth is, alcohol affects SIBO differently depending on the type, quantity, and your body’s unique response. In this post, I’ll break down the science behind alcohol and SIBO, explore which drinks might be safer options, and share practical tips to enjoy alcohol without worsening your symptoms.

Whether you’re a wine lover, beer enthusiast, or cocktail fan, I’ve got you covered. Cheers to informed choices!

Understanding SIBO and Its Dietary Challenges

SIBO, or Small Intestinal Bacterial Overgrowth, is a condition that occurs when the bacteria usually living in the large intestine move into the small intestine instead. The small intestine commonly has very few bacteria, so these new bacteria wreak havoc because they ferment your food prematurely and produce gases. This can lead to uncomfortable and painful symptoms, like bloating, abdominal pain, diarrhea or constipation and fatigue. 

These symptoms could be caused by poor nutrient absorption, a leaky gut, or your immune system reacting to inflammation from harmful bacteria fermenting food in your small intestine (1).

• • Diet and SIBO: Carbohydrates, especially fermentable sugars, fuel bacterial overgrowth. This is why a low-FODMAP diet can help manage symptoms. (But remember, it cannot fix SIBO on its own).

• • Gut Microbiome: A balanced microbiome is essential for gut health, and alcohol can disrupt this balance.

• • Dietary Restrictions: Managing SIBO often involves a low-FODMAP or specific carbohydrate diet.

Understanding how food and drinks interact with gut bacteria is the first step in managing SIBO effectively.

How Alcohol Affects SIBO

Alcohol is generally not advised if you have been diagnosed with SIBO, they can disrupt gut bacteria, irritate the gut lining, and exacerbate symptoms. Studies points out that both alcohol and sugar can make SIBO symptoms worse by feeding the bacteria in your small intestine (1). Too much sugar, especially fermentable carbs, acts like fuel for these bacteria, leading to more gas, bloating, and inflammation. Alcohol isn’t much better, it can do the following: 

• First, alcohol messes with your gut bacteria, throwing off the balance between good and bad microbes (dysbiosis). This imbalance can lead to inflammation and weaken your gut barrier (2).
• Next, alcohol can cause “leaky gut,“ where your intestinal lining becomes more permeable. This allows toxins and bacteria to slip into your bloodstream, causing inflammation and potential liver damage.
• It also damages the gut lining, making it harder for your body to absorb nutrients properly.
• Lastly, alcohol affects gut motility, which can lead to issues like diarrhea or constipation.

Which Alcoholic Drinks Are Better for SIBO?

That’s not good news for those who like a drink here and there. However, there is a silver lining: not all alcoholic beverages are created equal when it comes to SIBO. Some drinks are more likely to trigger symptoms than others, so moderation -as always- is key here. If you choose to drink alcohol, these are some of the better choices you can make: 

Best Choices for SIBO:

• • Dry Wines: Red or white, with minimal sugar content. 

• • Clear Spirits: Vodka, gin, or tequila (without added sugars or mixers).

• • Low-FODMAP Alcohol: Dry champagne or prosecco.

Drinks to Avoid:

The following drinks are best avoided altogether. 

• • Beer: High in fermentable carbohydrates. If you want to drink beer anyway, choose lighter beers instead of the darker ones, because they have less histamine and this can trigger symptoms as well (3). 

• • Sugary Cocktails: Because they’re usually filled to the brim with sugar syrups and mixers that can contain types of sugars that are feeding the bacteria, it’s best not to opt for these and choose longdrinks instead. 

• • Sweet Wines: Similarly, sweet white & red wins, dessert wines and flavored liquors usually have sugar that can cause flareups.

In short: when you want to drink alcohol, it’s best to choose drinks with as little sugar and carbs as possible. This way, you can minimise the risk that you’re getting SIBO flare-ups.

What else can you do if you want to drink alcohol with SIBO?

There are some things you can do to make sure the risk of you getting a flareup is as low as possible and to ensure the alcohol itself is not getting to you either. Firstly, when you’re drinking, make sure you’re choosing the right mixers! Try to avoid high-FODMAP mixers and choose others instead, like soda water or lemon. Also, ensure you eat a well-balanced, low-FODMAP meal to avoid symptoms from your food dampening the mood. It’s obviously a good idea to make sure to drink plenty of water to avoid getting dehydrated from alcohol. Your body will thank you!

Skipping alcohol doesn’t mean you can’t have a great time at social events! There are plenty of delicious, gut-friendly drinks that can keep you feeling included and comfortable. Think sparkling water with a splash of lime or lemon, refreshing iced herbal teas, or creative mocktails made with fresh fruits and herbs.

Frequently Asked Questions About Alcohol and SIBO

What are some things that I asked myself while dealing with SIBO?

Q: Can alcohol kill bacteria in the small intestine?

Not really. Alcohol isn’t effective at eliminating bacterial overgrowth, and in many cases, it can actually make the imbalance worse as explained above.

Q: Is red wine better than white wine for SIBO?

Dry red wine tends to be a better choice because it usually has less sugar. But remember, moderation is still super important!

Q: Is there a “safe” amount of alcohol for people with SIBO?

No, there’s not. Alcohol is not a good thing for your body. If you choose to enjoy alcohol, it’s always best to do so in moderation and that isn’t different for those suffering with SIBO.

Q: Does alcohol affect SIBO treatment?

Yes, alcohol can interfere with certain medications, like antibiotics, often used to treat SIBO. It’s best to avoid alcohol while undergoing treatment unless your healthcare provider says otherwise.

Q: So what do I drink when I feel like it?

For me personally, I don’t drink very often because it has always brought me a lot of pain and uncomfortable gas in my belly. If I go to a party, I usually stick to coke-and-vodka or gin-tonics. These are tasty enough and I seem to handle them quite well. 

Final Thoughts on Alcohol and SIBO Management

Drinking alcohol with SIBO is all about balance and being mindful of your choices. While some may tolerate occasional low-sugar drinks like dry wine or clear spirits, others might need to avoid alcohol entirely. The key is to listen to your body, avoid high-sugar options like beer and sweet cocktails, and talk to your doctor if you have any concerns.