Alcohol can affect IBS in two ways. Some drinks and mixers contain FODMAPs, and alcohol itself can irritate the gut and change how fast things move through it. How much you drink matters at least as much as what you drink.
That means a sensible plan for a night out has two parts: choosing drinks that are lower in FODMAPs, and keeping the total amount down.
How Alcohol Affects the Gut
- It speeds things up. Alcohol can increase gut movement and reduce how well water is absorbed in the bowel, which is one reason heavy drinking is linked to loose stools the next day.
- It irritates the gut lining, especially in large amounts or on an empty stomach.
- It brings FODMAPs with it. Rum, sweet wines, ciders and fruit-based mixers can add excess fructose. Some beers contain small amounts of fructans.
- It changes what you eat. Late-night food after drinking is rarely low FODMAP, and it's often fatty. Our guide to low FODMAP fast food helps if you end up at a drive-through.
What Research Shows
In a diary study of women with IBS, binge drinking (four or more drinks) was linked to worse gut symptoms the next day, including diarrhea, nausea and stomach pain. Moderate and light drinking showed weaker links.1 A larger analysis of food and symptom diaries found that alcohol was associated with several gut symptoms, sometimes appearing many hours or even a few days later.2 That delay is why it's easy to miss alcohol as a trigger.
Drinks That Tend to Be Lower FODMAP
| Drink | Notes |
|---|---|
| Dry white wine, red wine | Low in a standard glass |
| Sweet white wine | Low in our data in a standard glass; dessert wines are a different story |
| Vodka, gin, whiskey, tequila, brandy | Low; the mixer is usually the bigger issue |
| Beer | Low in a standard serve; larger amounts add up, and the carbonation can add to bloating |
Drinks and Mixers to Watch
| Drink or mixer | Why |
|---|---|
| Rum | High in excess fructose |
| Dessert wines, port, sweet liqueurs | Often high in sugar and fructose |
| Cider | Made from apples or pears, which are high in fructose and sorbitol |
| Apple juice, orange juice, mango juice | High in larger amounts |
| Regular cola and soft drinks with high-fructose corn syrup | Excess fructose |
| Coconut water | High in our data |
| Cocktails with honey or agave syrup | Excess fructose |
Soda water, fresh lime and a splash of cranberry juice are simpler mixers. Check any mixer in our FODMAP checker. Diet sodas avoid the fructose, but some people find artificial sweeteners and bubbles bother them too.
Lower-FODMAP Drink Ideas
- Gin or vodka with soda water and fresh lime
- A glass of dry white or red wine
- Whiskey with water or ice
- A simple margarita made with tequila, lime juice and a little plain sugar syrup
- A spritz made with dry white wine and soda water
Tips for a Night Out
- Eat a low FODMAP meal before drinking. Alcohol on an empty stomach hits the gut harder.
- Set a limit before you go out. Given the binge drinking findings above, keeping it to one or two drinks makes the biggest difference.
- Alternate alcoholic drinks with water.
- Stick to one type of drink rather than mixing several in a night.
- Plan the next morning. A gentle breakfast, like eggs with rice or oats with lactose-free milk, is easier than a greasy fry-up.
- Write it down. Note what you drank and how you felt over the next two days in an IBS food diary, since reactions can be delayed.
During the Low FODMAP Elimination Phase
If you're in the strict phase of the diet, it's worth keeping alcohol low or skipping it. It adds another variable while you're trying to see whether your symptoms improve, and it makes a reaction harder to interpret. Once you're through reintroduction, you'll have a clearer idea of which drinks suit you.
Alcohol and Histamine
Wine and beer are also rich in histamine. If you react to them even in small amounts, and also to aged cheese or cured meat, see our low histamine diet guide.
When to Talk to a Doctor
If you notice that you need alcohol to cope with the stress of IBS, or that drinking is making your symptoms much worse, that's worth raising with a doctor. Alcohol also interacts with some IBS medicines, so check with a pharmacist if you take regular medication.
For eating out, see our guide to eating at restaurants with IBS. For your morning cup, see coffee and IBS.
