Probiotics and Alcohol: What You Need to Know About Mixing Both

Overview

• Alcohol disrupts your gut microbiome by reducing the good bacteria and making your digestive system more vulnerable.
• Live probiotics can help restore healthy bacteria in your gut while promoting a stronger digestive lining.
• Taking probiotics at the right time (several hours before or after drinking) may help them work better, as too much alcohol can interfere with their effectiveness.
• Some probiotic strains might help counteract the negative effects of alcohol on your gut and liver.
• For optimal gut health, drink in moderation and take clinically studied probiotics consistently.

More and more people are turning to probiotics to support their digestive health. If you’re one of them, and you also enjoy a drink now and then, you might be wondering: “Does alcohol cancel out my probiotics?”

The good news is that having a drink or two won’t instantly inactivate the good bacteria you’ve ingested with your probiotic, but the bad news is that too much alcohol can disrupt your gut microbiome and make it harder for probiotics to do their job. 

But there’s more good news! Early research suggests that certain bacteria strains may help support gut health in the context of alcohol consumption.^1,5,8 Let’s take a closer look at the relationship between probiotics and alcohol and what a lifestyle that includes both means for your gut health.

How Alcohol Affects Your Gut Health

Your gut is home to trillions of tiny bacteria that help with digestion, support your immune system, and contribute to your overall health. Think of it like a bustling city of (really cool-looking!) helpful microorganisms. When you drink alcohol, especially in excess, it can disrupt this delicate microbiota in several ways:

• Kills off the good guys: Just like how hand sanitizer kills germs, alcohol can reduce your microbial diversity by eliminating healthy bacteria in your gut while allowing harmful ones to thrive.^1,2,3 
• Weakens your gut’s protective barrier: Your gut has a protective lining that acts like a security fence, controlling what’s absorbed into your bloodstream. Alcohol can damage this barrier, making your intestinal walls more porous—what some refer to as a “leaky gut”—which can lead to inflammation.⁹
• Creates an unhealthy environment: Regular heavy drinking can throw off the natural balance of your gut bacteria (what experts and doctors call “dysbiosis”), making it harder for your digestive system to function properly.^5,9 
• Causes looser stools, but not in a good way: Have you ever noticed that your poops hit different after a night of drinking? That’s because your favorite adult beverage contains ethanol, which your body identifies as a toxin.¹⁰ When toxins are consumed, a healthy body tries to remove them quickly, which usually leads to diarrhea.

What’s Considered “Excessive” Drinking? 

According to health experts, “moderate drinking” means up to one drink per day for females and two for males—think a 5-ounce glass of wine, one 12-ounce beer, or 1.5 ounces of spirits. Anything beyond that starts to put your gut health at risk. 

How Do Probiotics Support Gut Health?

Probiotics are live microorganisms that have lots of health benefits if you take enough of them consistently. They work by maintaining a healthy balance in your gut, which supports digestion, immune function, and even mental well-being. Some of their biggest benefits include:

• Restore microbial balance: Certain strains of Lactobacillus and Bifidobacterium help replenish the good bacteria and suppress harmful microbes.^11,12 
• Support digestion and nutrient absorption: Those same clinically studied strains have been shown to support gut function, particularly for issues like bloating, diarrhea, and constipation.^11,12 
• Maintain gut barrier function: Many bacterial strains in probiotics help reinforce the gut lining and reduce inflammation.^4,5 There are too many to list all of them, but some examples of strains that help with this include Bifidobacterium longum SD-BB536-JP, B. breve SD-BR3-IT, Lacticaseibacillus rhamnosus HRVD113-US, B. infantis SD-M63-JP, and Lactiplantibacillus plantarum SD-LP1-IT.¹³ 

It’s important to note that not all probiotics have the same effects. Strain specificity is key! For example, Lactobacillus rhamnosus GG (“GG” being the strain in this case) has been studied for its potential to support gut health during times of stress, which can include chronic alcohol exposure.^4,9,14 

Do Alcohol and Probiotics Have Any Interactions?

Unlike some medications, probiotics and alcohol don’t have direct contraindications, which means that they can be taken together without major consequences.¹⁵ However, alcohol can affect how well a probiotic works in several ways:

• Alcohol can reduce probiotic survival: Just as alcohol can kill helpful gut bacteria, it can also lower the survival rate of the healthy bacteria in probiotic products. In other words, alcohol damages your microbiome.^1,2,3 
• Timing matters: To get the most out of your probiotics if you drink alcohol, try taking them several hours before or after you plan on partaking. For example, if you’re going out tonight after dinner, take your probiotics some time before lunch to give yourself a buffer. This leaves plenty of time for the probiotics to “set up camp” in your gut before you crack open a cold one. 
• Heavy drinking has a greater impact: Moderate (not heavy) alcohol consumption is less likely to disrupt your microbiome compared to frequent or excessive drinking, which can significantly impair gut health.³ 

Can Probiotics Help Reduce Alcohol’s Negative Effects?

Some research suggests that probiotics might help protect the body from alcohol’s harmful effects, especially in the gut and liver.^6,11 However, the benefits depend on the specific bacterial strain, and more research is needed.

Here’s how probiotics might help counteract effects from alcohol:

• Liver support: Some probiotic strains have been explored for their role in supporting liver function in animal studies, though more research is needed in humans.^6,8
• Gut health: Alcohol can throw off the balance of good bacteria in the gut and weaken the gut lining, leading to inflammation.³ Probiotics also help restore microbial balance and strengthen your gut’s barrier.⁵
• Reducing inflammation: Some strains of L. rhamnosus, and B. lactis have been shown to have a calming effect for gut inflammation caused by alcohol.^5,11,14 

Recently, scientists tested a special probiotic in mice that helps them break down alcohol faster.⁸ The treated mice sobered up more quickly and had less liver damage and inflammation. While these results are promising, this hasn’t been tested in humans yet.

For now, probiotics might offer some benefits, but they’re not going to magically reverse any damage we may get from drinking too much. The best way to avoid alcohol’s negative effects is to drink in moderation.

Best Practices For Taking Probiotics If You Drink Alcohol

To get the most out of probiotics while still enjoying wine, beer, or liquor in moderation, consider the following:

• Space them out by a few hours: While there’s no fancy equation to time it perfectly, giving more time between taking probiotics and drinking alcohol increases the chances your probiotics will survive and work effectively. 
• Modest to moderate alcohol consumption: Occasional alcohol intake is less likely to disrupt the microbiome than frequent or excessive drinking habits.¹ 
• Prioritize a gut-friendly diet: A diet rich in fiber, prebiotics, and polyphenol-rich foods supports overall gut health and probiotic effectiveness.^4,7,16 
• Stay hydrated: Drinking enough water helps support digestion and reduces alcohol’s dehydrating effects.^17,18
• Choose a scientifically validated probiotic: When choosing a probiotic, look for one that contains clinically studied strains at precise doses and has a delivery system that ensures survival through digestion.⁷ Bonus points if it includes prebiotics to support the growth of beneficial bacteria.¹⁶ 

Everyone is Different: Understanding Individual Responses

Just like how some people get tipsy faster than others, the way our bodies handle both alcohol and probiotics varies from person to person. Your unique genetic makeup plays a role in how you process alcohol and respond to probiotics. 

Other factors like existing gut conditions, diet, stress levels, and even where you live can influence these responses. Age and gender matter too, since our bodies process things differently as we get older, and women process alcohol differently than men.¹⁹ 

What does this mean for you? While the guidelines above are helpful, it’s more important to pay attention to your body’s signals and adjust accordingly. Some people might need to be extra careful with timing their probiotic intake, while others might find they’re more resilient to alcohol’s effects on their gut health. 

If you have specific health concerns or conditions, it’s always best to consult with your healthcare provider about your individual needs. They can help you understand how alcohol and probiotics might specifically affect you and create a plan that works for your situation.

Key Insights

Alcohol can take a toll on your gut, but a science-backed approach can help support long-term gut health. Consistently taking a clinically studied probiotic, drinking in moderation, and eating a gut-friendly diet are key steps to keeping your microbiome balanced.

However, not all probiotics are created equal. Their benefits depend on the specific strains used, so choosing a probiotic backed by clinical research ensures you’re getting real, targeted support for your gut and liver.

The bottom line? Your gut thrives on consistency. By making mindful choices with alcohol and how you support your microbiome, you can better protect your gut health for the long run.

FAQs

Can I Drink Alcohol While Taking Probiotics?

Yes, you can drink alcohol while taking probiotics, but try to give your probiotics some time to work by taking them a few hours before or after consuming alcohol. This helps ensure they can survive and function effectively in your gut.

Are Probiotics Good After Drinking Alcohol?

Probiotics may still provide benefits after drinking alcohol, especially in restoring the balance of bacteria in your gut and supporting healthy digestion. However, excessive alcohol may reduce probiotic effectiveness.

Does Alcohol Ruin Gut Bacteria?

Yes, alcohol can disrupt healthy gut bacteria by reducing their populations and promoting the growth of harmful microbes. This is especially true with heavy drinking.

How Do I Protect My Gut When Drinking Alcohol?

To protect your gut when drinking alcohol, take probiotics at different times than when you drink alcohol, drink in moderation, stay hydrated with plenty of water, maintain a diet that’s good for your gut, and choose a scientifically validated probiotic product with clinically studied strains.