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For many of us, alcohol is woven into our social rituals, like clinking glasses at dinner, celebrating life’s big milestones, or unwinding on the weekend after a busy week. But if you’re focusing on better digestion, hormone balance, or steady blood sugar, you might find yourself wondering…does alcohol still fit into the picture?
The truth is, the answer isn’t a simple yes or no. It depends on your unique biology, habits, and health goals. By understanding how alcohol interacts with your gut, metabolism, and hormones, you can make choices that feel supportive rather than restrictive. Let’s look into the science and discover how you can enjoy a drink without derailing your wellness.
How Alcohol Affects Digestion and Metabolism
When you drink, your liver shifts into overdrive to process the alcohol. Unlike carbs, fats, or protein, your body can’t store alcohol, so the liver has to clear it out right away. That means everything else (like fat burning, nutrient absorption, and blood sugar regulation) gets put on pause until the alcohol is out of your system.
This process has ripple effects on digestion and overall metabolism. Alcohol reduces the production of digestive enzymes, which makes it harder for your body to break down food. It can also interfere with the absorption of important nutrients like B vitamins, zinc, and magnesium, nutrients that are especially important for energy, mood, and hormone balance.
On top of that, alcohol disrupts blood sugar stability, which can leave you dealing with spikes and crashes. For people managing insulin resistance, PCOS, or blood sugar-related fatigue, this effect can be particularly noticeable.
If blood sugar balance is something you’re working on, you may want to check out our guide on How to Balance Blood Sugar Naturally for Better Energy. It’s full of practical, everyday strategies that pair well with mindful drinking choices.
Hormonal Disruptions from Alcohol
Alcohol doesn’t just affect your digestion and metabolism. It also has a direct impact on your hormones. Drinking can raise estrogen levels, which may aggravate PMS or hormone-sensitive conditions such as endometriosis. At the same time, it can suppress testosterone and growth hormone, both of which play a role in maintaining muscle mass, energy, and overall vitality. Alcohol also interferes with natural cortisol rhythms, which can leave you feeling more anxious, wired at night, or dealing with restless sleep.
If hormone health is a priority for you, even small shifts in your drinking habits can make a meaningful difference. For more practical ways to support your hormones, explore our guide on Nutrition for PCOS That Works for Your Hormones.
Alcohol and Gut Health
Your gut microbiome plays a big role in digestion, immune function, and even mood, and alcohol can throw that system off balance. When you drink, it can loosen the intestinal barrier (“leaky gut”), allowing more bacterial by-products to cross into the bloodstream and encourage inflammation. Studies show increases in gut permeability and inflammatory markers after drinking, especially with heavier or binge patterns.
Alcohol also shifts the makeup of gut bacteria (also known as dysbiosis), tending to lower helpful species and favor less beneficial ones, which has been observed in population studies and reviews linking habitual intake with measurable microbiome changes. These shifts can show up as bloating, reflux, and general GI discomfort for many people.
If you’re looking for a gentle reset, focus on gut-supportive habits (fiber-rich plants, fermented foods, steady hydration) and consider our guide to probiotics and anti-inflammatory meals.
How Alcohol Impacts Sleep and Energy
While alcohol can make you feel sleepy at first, it disrupts your sleep cycle, especially REM sleep. You may wake up groggy, anxious, or craving sugar and carbs.
Alcohol can interfere with the quality of your sleep in a number of ways. It reduces the amount of REM sleep you get, which lowers overall sleep quality and leaves you feeling less restored in the morning. It also alters the balance of hunger hormones like ghrelin and leptin, which can trigger stronger cravings the next day. On top of that, alcohol can worsen fatigue and mental fog, making it harder to concentrate and leaving you feeling sluggish long after the drinking is over.
"Even one or two drinks can leave you feeling foggy, drained, or more anxious the next day," says Bridget Isaacs, MS, RDN. "But with the right tools, you don’t have to give it up completely to feel better."
Get more sleep-support tips in our article on how nutrition affects sleep.
What You Should Know About Alcohol and Blood Sugar
Alcohol can make blood sugar regulation more difficult, especially if you’re prone to hypoglycemia or insulin resistance. It suppresses gluconeogenesis, which is the body’s ability to raise blood sugar, which can set you up for late-night or next-morning crashes.
To protect your glucose levels, it’s best to avoid drinking on an empty stomach. Pair alcohol with a slow-digesting, fiber-rich carbohydrate like lentils, sweet potatoes, or oats to keep blood sugar steadier. Choosing lower-sugar beverages can also help reduce spikes and dips. And if you use insulin or other diabetes medications, it’s important to talk with your dietitian before adding alcohol, since it can interact with your treatment plan.
For more practical strategies, take a look at our Insulin Resistance Diet Guide, which includes everyday tools to help you balance blood sugar while still enjoying flexibility in your lifestyle.
5 Smarter Habits for Drinking Without Derailing Your Goals
Do you want to include alcohol occasionally and still feel great? Here are five Berry Street-approved habits:
1. Hydrate Early and Often
Alternate each alcoholic drink with a full glass of water. Continue hydrating the next day to encourage hydration and recovery.
2. Eat Before You Drink
Never drink on an empty stomach. Pair alcohol with meals rich in protein, fiber, and fat to stabilize your blood sugar. Try:
Salmon with quinoa and greens
Lentil soup with whole-grain toast
Hummus and veggie
3. Choose Your Drinks Wisely
Clear spirits (vodka, tequila, gin) with soda water or citrus are better choices than sugary cocktails. Opt for dry wines and avoid sweet mixers.
4. Take It Slow
Sip mindfully. Notice when you pass your "buzz tipping point,"where relaxation becomes fatigue or anxiety.
5. Tune In To Your Body
Track how different types of alcohol affect your mood, digestion, and sleep. Use your Notes app or journal to track these patterns over time.
What About Non-Alcoholic Alternatives?
The alcohol-free market has exploded in recent years—and it’s no longer just about plain seltzer. Today, there’s a whole world of creative, festive options designed to give you that “special drink” feeling without the hangover. Some favorites include:
Botanical cocktails crafted with herbs, spices, and citrus for a grown-up flavor profile
Sparkling adaptogen drinks made with calming ingredients like ashwagandha or reishi for a stress-soothing sip
Alcohol-removed wines that let you enjoy the ritual of a glass of red or bubbly, minus the alcohol
Functional sodas infused with extras like magnesium or mood-boosting botanicals for a little wellness edge
When choosing, look for drinks with less than 5 grams of added sugar per serving, made without artificial colors or preservatives, and, most importantly, something that feels festive and fun to you.
Some Berry Street favorites include Kin Euphorics, Ghia, Surely, and Noughty, delicious options that make saying “cheers” just as enjoyable, but without the alcohol.
Should You Consider Drinking Less?
You don’t have to give up alcohol completely to notice a difference in how you feel. Even taking a short break can bring some very real benefits like better digestion, more consistent energy, deeper sleep, clearer skin, and less bloating. For many people, it’s not about cutting alcohol out entirely but shifting to a “less but better” mindset: enjoying fewer drinks, being more present when you do, and letting go of guilt around your choices.
“We never tell clients to give up something just because,’” says Jessica Kelly, MS, RDN, LDN. “We ask: how is it making you feel, and is it helping or hurting your goals?”
By reflecting on those questions, you can decide what role alcohol plays in your life and whether it supports the way you want to feel in your body, your mood, and your everyday routines.
You Don’t Have to Choose Between Health and Enjoyment
At Berry Street, we believe in flexibility and evidence-based care, without shame, fear, or extremes. That means you can enjoy a drink and still support your goals.
Whether you're working on hormonal balance, gut health, or energy, our team is here to help you manage nutrition and lifestyle with a personalized approach.
Ready to get clear on what works for your body? Book a session with a Berry Street Dietitian today.
Frequently Asked Questions
Is drinking alcohol really that bad for your health?
It depends on how much, how often, and in what context you’re drinking. Occasional moderate use may fit into some people’s lives without major issues, but alcohol is still a toxin, and even small amounts can impact sleep, digestion, blood sugar, and hormones. The risks add up with frequent or heavy drinking, so it’s less about labeling alcohol “good” or “bad” and more about understanding how it affects your body and goals.
How does alcohol affect your health?
Alcohol touches nearly every system in your body. It places extra stress on your liver, disrupts digestion and nutrient absorption, and can throw off blood sugar balance. It also impacts hormone regulation, increases inflammation, and affects brain health by disrupting sleep cycles and mood stability. In the short term, you may notice fatigue, cravings, or mental fog; over the long term, risks can include chronic conditions like heart disease, diabetes, or cognitive decline.
What are 5 health problems caused by drinking alcohol?
Regular or heavy drinking is linked to:
Liver disease (like fatty liver, hepatitis, or cirrhosis)
Heart problems, including high blood pressure and increased risk of stroke
Digestive issues, such as gastritis, ulcers, and nutrient deficiencies
Hormone imbalances, which can worsen PMS, menopause symptoms, or testosterone decline
Mental health challenges, including anxiety, depression, and memory problems
