After a night of drinking, you might not just wake up with a pounding head and a dry mouth. You might also find yourself greeting the day in a slightly different way—chained to the toilet.
If you think you’re making more trips to the porcelain throne than usual, it’s probably not your imagination. Alcohol creates the perfect storm for diarrhoea, says Andrew Black, MD, gastroenterologist in Oklahoma.
The good news is you’re not destined to have the runs the night you drink and the day after. Understanding how alcohol makes you poop can help you avoid diarrhoea.
Why Alcohol Affects Your Digestion
First, alcohol can irritate the lining of your intestines. This makes their muscle contractions stronger and more frequent. Those are the same contractions that trigger your urge to go, as they move waste through your system.
If these contractions are on overdrive, they might be pushing your poop out at a faster rate than usual. This speed means your intestines do not get the chance to absorb extra water and nutrients. The result? Cramps and pooping out loose, watery stool before it’s well-formed.
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On top of becoming overly active, alcohol has another way of irritating your intestines. The intestines may also have trouble doing their usual job of absorbing fluid when you’re drunk. This leaves your poop in a pre-dehydrated state.
“Thus there is a triple whammy—too much fluid exiting, too little being absorbed, and the gut working overtime to push things out the door,” Black explains.
But wait, there’s more. Excess drinking might increase the risk for future diarrhoea. That’s because the alcohol in these drinks can eradicate the “good” bacteria in your gut.
Eliminating good bacteria alters the delicate balance in the microbiome, leading to a higher concentration of “bad” bacteria. That’s a problem, since too many of these microbes can further impair your intestines’ ability to absorb water. What’s more, too much alcohol can also stimulate the production of acid in your stomach—yet another fluid mixed in with the stool.
Why Sugary Drinks Make It Worse
It’s not just the alcohol doing the damage. Sugary mixers and cocktails can place extra strain on your digestive system.
Sugar draws water into the intestines, which can loosen bowel movements. Fructose, commonly found in fruit juices, syrups and liqueurs, is especially problematic for some people when consumed in larger amounts.
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Artificial sweeteners used in certain low-calorie or pre-mixed drinks may also trigger gut discomfort. Ingredients like sorbitol, mannitol and xylitol are known to cause diarrhoea in sensitive individuals.
How to Avoid Alcohol-Induced Diarrhea
You don’t have to spend the rest of the night in the bathroom if you plan in advance. To avoid a booze butt, stick to no more than two drinks a day. The more you drink, the worse the diarrhoea, warns Black.
Then make sure to alternate each drink with plain water. Staying hydrated can help dilute the alcohol in your system, making its effects less pronounced. And if you notice having digestive distress with high-carb drinks, Black recommends switching to something low-sugar like a single malt instead.
Since alcohol disrupts your digestive process, it’s also a good idea to avoid drinking on an empty stomach. Having food in your system slows down the breakdown of alcohol, giving your intestines more time to create poop with a thicker consistency.
This article by Suzannah Weiss was published on Men’s Health US
