Summer is a time for relaxation, socializing, and enjoying a refreshing drink but when you have Small Intestinal Bacterial Overgrowth (SIBO) or Irritable Bowel Syndrome (IBS), navigating your alcohol choices can be challenging. While alcohol can disrupt the delicate balance of the gut microbiome, it is still possible to indulge responsibly without triggering symptoms. Here are some tips to help you enjoy a cocktail or two this summer while staying microbiome balanced.
1. Mixed Drinks: Choose Low-Fermentation Eating approved options for mixers. Mixed drinks can contain ingredients like agave syrup, sucralose, or stevia, which is typically not well tolerated by those with SIBO or IBS. If you opt for a mixed drink, ensure that the soda or other mixers do not contain any artificial sugars. Alternatively, opt for a few drops of bitters, as these are generally well tolerated.
2. Clean Cocktails: When enjoying alcohol, it's advisable to choose clean cocktails over mixed drinks. Clean cocktails are made with distilled spirits like tequila and vodka, which are generally well tolerated and less likely to disrupt the delicate balance of your microbiome. These spirits are typically free from added sugars or artificial additives, making them a safer option. Remember to enjoy alcohol in moderation and avoid excessive consumption, as it can exacerbate gut symptoms.
3. Wine: If you have SIBO and follow Low Fermentation Eating, both red and white wine can be enjoyed. If you have IBS however, we recommend sticking with white varieties as people with IBS tend to tolerate white wine better than red wine. Champagne is also an option for everyone!
4. Beer: Lighter beers like lagers or pilsners are a safer bet compared to heavy, hoppy ales or stouts. These choices have lower histamine content and are less likely to trigger symptoms.
While individuals with SIBO or IBS may need to approach alcohol consumption with caution, it is still possible to enjoy a drink or two this summer while avoiding unwanted symptoms. Check out our SIBO Friendly Summer Cocktails for a variety of LFE approved cocktail recipes so you can enjoy a summer drink without compromising your gut health. You can also refer to our Low Fermentation Eating List to view Approved Alcohols. Cheers to a balanced and enjoyable summer!
The Microbiome Connection: Your Guide to IBS, SIBO and Low Fermentation Eating
A must-have resource for anyone who suffers from IBS or SIBO, or who wants to better understand their microbiome, this book will help you live a gut-happy and gut-healthy life.