If you’ve ever enjoyed a glass of wine with dinner only to feel that familiar burn rising in your chest later, you're not alone. For many people, alcohol is a common trigger for acid reflux and gastroesophageal reflux disease (GERD). For those also living with irritable bowel syndrome (IBS), the effects can be even more disruptive.
As we observe IBS Awareness Month, it's the perfect time to take a closer look at how alcohol affects the digestive system and what you can do to protect your gut without giving up your favorite rituals.
Understanding Acid Reflux and GERD
Acid reflux occurs when stomach acid flows backward into the esophagus, irritating its lining and causing symptoms like heartburn, chest pain, regurgitation, and a sour taste in the mouth. When this happens frequently, more than twice a week, it may be diagnosed as GERD. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), GERD affects around 20% of the U.S. population.
The Role of Alcohol in Reflux
Alcohol is widely recognized as a contributing factor to acid reflux. It impacts the body in several ways that can worsen reflux symptoms:
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Lower Esophageal Sphincter (LES) Relaxation: Alcohol relaxes the LES, a muscular valve that keeps stomach contents from moving upward into the esophagus. A relaxed LES allows acid to escape more easily, leading to heartburn.
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Increased Acid Production: Alcohol stimulates the stomach lining to produce more gastric acid. The increased acid load raises the likelihood of reflux.
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Delayed Gastric Emptying: Alcohol can slow down the rate at which your stomach empties. The longer food and liquid stay in your stomach, the more pressure builds, increasing the chance of reflux.
Wine, beer, and carbonated cocktails are particularly problematic, not only because of their acidity and carbonation but also due to their sugar content, which can further disrupt the digestive tract.
Alcohol's Effects on IBS
IBS is a functional gastrointestinal disorder that affects 10–15% of the global population, according to the International Foundation for Gastrointestinal Disorders (IFFGD). IBS is characterized by symptoms such as abdominal pain, bloating, gas, constipation, and/or diarrhea.
While IBS and GERD are distinct conditions, they often co-occur. A 2017 study published in the Journal of Neurogastroenterology and Motility found that nearly 63% of IBS patients also experienced symptoms of GERD. Alcohol can exacerbate both by:
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Irritating the Gut Lining: Alcohol increases intestinal permeability and inflammation, making IBS symptoms worse.
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Affects Gut Motility: In IBS patients, alcohol may disrupt the coordinated contractions of the intestines, leading to urgency, cramping, or constipation.
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Altering the Gut Microbiome: Chronic alcohol use can negatively impact the balance of good and bad bacteria in the gut, which plays a key role in IBS symptoms.
Common Symptoms That May Be Linked to Alcohol
If you regularly consume alcohol and experience any of the following, your gut might be reacting:
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Heartburn or acid reflux
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Nausea after meals or drinks
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Abdominal cramping or bloating
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Diarrhea or irregular bowel movements
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Difficulty sleeping due to digestive discomfort
While not everyone with reflux or IBS reacts to alcohol in the same way, tracking your intake and symptoms can help identify your personal threshold.
When Enjoyment Becomes Disruption
For many, the idea of cutting back on alcohol brings up questions about social life, relaxation, or simple pleasure. After all, a drink can feel like a ritual—a way to unwind, connect, or celebrate. But if your body is telling you otherwise, it's worth listening.
Reducing or eliminating alcohol doesn't mean giving up joy. It means making more space for feeling better, more consistently. And the best part? There are countless ways to replicate the ritual and the experience without the burn.
As always, be sure to consult with your healthcare team before making changes to your routine, especially if you’re managing reflux, IBS, or other digestive conditions.
Tips to Cut Back Without Missing Out
1. Rethink the Ritual
Swap your usual drink for a mocktail in your favorite glass. Sparkling water with a splash of pomegranate or a slice of cucumber in a stemmed glass can feel just as festive.
2. Experiment with Alcohol-Free Options
There are now countless non-alcoholic beers, wines, and spirits made for adults who want the taste without the side effects. You can also try herbal iced teas, gut-friendly kombuchas (if tolerated), or calming beverages with ingredients like chamomile, ginger, or lemon balm.
3. Be Mindful of Timing
If you do drink, avoid alcohol within 2–3 hours of bedtime to minimize nighttime reflux. air alcohol with food to slow its absorption.
4. Track Your Symptoms
Keep a simple journal or use a health app to note when you drink and how your body responds. Patterns will emerge that can help you make informed decisions.
5. Support Your Gut with Daily Habits
Using a clean, natural product like RefluxRaft after consuming alcohol can help manage occasional reflux symptoms. Staying hydrated, eating slowly, and practicing stress reduction techniques like yoga or breathwork can also make a big difference.
The Bigger Picture: Gut Health is Whole-Body Health
Your digestive system doesn’t operate in isolation. When your gut is inflamed, sluggish, or overburdened, the effects ripple throughout your body. Poor sleep, brain fog, low energy, skin issues, and mood swings can all be connected to what’s happening in your GI tract.
Choosing to cut back on alcohol is more than just a dietary decision, it’s an investment in your long-term well-being. For those living with reflux and/or IBS, this single lifestyle change can help to unlock major relief.
Start with small swaps. And know that you’re not alone in this. Digestive issues are incredibly common, and the more we talk about them, the easier they become to manage.
Looking for more tips? Read the rest of our gut health content on our blog.
Disclaimer
This article is for informational purposes only and does not replace professional medical advice. Always consult a qualified healthcare provider for individualized guidance on managing acid reflux, or any other medical concerns. As one of the home remedies for acid reflux, RefluxRaft's supplement offers a natural alternative to those seeking relief. However, RefluxRaft product statements have not been reviewed by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References:
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NIDDK. "Definition & Facts for GER & GERD." https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd
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Mayo Clinic. "GERD: Symptoms and Causes." https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes
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IFFGD. "IBS Facts and Statistics." https://iffgd.org/about-ibs/facts-about-ibs/
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Journal of Neurogastroenterology and Motility (2017). "Overlap of IBS and GERD: Clinical Considerations and Implications."