5 Tips to Avoid Alcohol Bloating


Have you ever noticed bloating in your body, especially in your stomach, after a big night out? Alcohol-related stomach bloating is one of the most common results of heavy drinking that can even lead to a few days of discomfort and digestive issues

If you want to avoid alcohol bloating next time you decide to whet your whistle, make sure you follow the five tips presented in this article. You will also learn more about the reasons alcohol makes you bloated, how long alcohol bloating generally lasts, and how to find some alcohol bloating relief if it is already too late to prevent it.

Why Does Alcohol Make You Bloated?

The first reason for alcohol bloating lies in the fact that all kinds of alcohol, be it spirits, beer or wine, are generally high in calories. The calorie intake represents around 7 calories per gram, which is almost as much as a gram of fat. This means that you might be downing several hundred calories per night depending on your drink of choice, which can also lead to long-term obesity and health issues.

An overweight man is a hamburger and drinks beer

Additionally, alcohol is an inflammatory substance that causes swelling in your body and can also irritate your digestive system by making your stomach produce more acid than usual. The inflammation can get even worse due to alcohol mixers that tend to be full of sugar and carbon dioxide, leading to bloating and general discomfort.

Another reason alcohol makes you bloated is that drinking makes you dehydrated.

Once your body becomes dehydrated, your skin and vital organs try to retain as much water as possible for future needs, which simply makes your body swell up.

Which Drinks Are the Most Likely to Cause Bloating?

Alcohol and stomach bloating are definitely connected and trying to avoid the most problematic drinks is a good idea if you cannot avoid drinking completely. The worst alcoholic drinks that are the most likely to cause bloating are beer, wine, cider, prosecco, champagne, and carbonated mixers. 

These fizzy and alcoholic drinks all include carbon dioxide, meaning you consume a lot of excess gas while drinking, which leads to bloating. Moreover, the above-mentioned drinks have been fermented and contain a lot of carbohydrates or sugar, both of which again contribute to bloating. 

How Long Does Alcohol Bloating Last?

If you have researched this topic before, you have probably already seen it is difficult to get a straightforward answer to how long does painful bloating after drinking alcohol last.

A woman holds on to her belly because she is bloated.

The time your body needs to deal with bloating depends on multiple factors, such as the alcohol you consumed, how much you have drunk, as well as possible related medical conditions you might have. However, bloating caused by alcohol should calm down in a couple of days.

If your bloating after a big night out lasts for a few weeks or even months, it might be related to more severe conditions. It is important to know that heavy drinking can worsen the symptoms of several conditions, such as irritable bowel syndrome (IBS). In case your alcohol bloating persists, make sure you see your doctor as soon as possible.

How to Prevent the Risk of Alcohol Bloating?

The best prevention for a bloated stomach due to alcohol is of course avoiding drinking. However, if you definitely cannot or do not want to do that, here are five tips that should help you prevent the risk of alcohol bloating.

1 Drink water

If you know you will be having more than just a glass of wine, make sure you drink a lot of water to get rid of alcohol bloating. As mentioned before, alcohol leads to dehydration and drinking water before, during, as well as after drinking can help ease the inflammatory effects alcohol has on your body.

And if your bloating is severe and you want to deal with it in an effective and natural way, try Donat. Its unique combination of minerals, which cannot be found in any other mineral water, is clinically proven to aid our digestive system and thus also manage bloating. 

A woman holds a glass of water in her hands.

2 Avoid carbonated drinks

Steer clear of beer, prosecco, or other carbonated drinks and make sure you do not mix your wine, beer, or spirits with other carbonated drinks, as this only means you will be consuming more gas and sugar. More gas means more carbon dioxide entering your body and your stomach will fill up like a balloon, causing painful alcohol bloating.

3 Quit smoking while drinking

Quitting smoking completely is an extremely good idea if you want to protect your health, however, not smoking on your night out is already going to do you some good. The reason for that is that smoking leads to inhaling and swallowing a lot of air that gets trapped in your body. Moreover, the toxins in cigarette smoke cause inflammation in your stomach and intestines, making you bloated and uncomfortable.

4 Drink slowly

Always drink slowly and avoid chugging your alcoholic drinks to match up with your drinking buddies. Slow drinking will reduce your chances of swallowing excess air.

5 Do not overindulge in salty foods

Do you get the need to eat an unhealthy meal after a night out to treat your hangover? Big mistake! Such food is generally high in salt, which will only cause your body to retain more water and lead to heavy bloating. Opt for healthier choices, especially foods rich in potassium.

Foods rich in potassium.

How to Get Rid of Alcohol Bloat 

Oops, if it is already too late and you have already made the above-mentioned mistakes that could prevent bloating after alcohol intake, here are some quick fixes that could offer some alcohol bloating relief:

1 Drink, drink, drink!

But this time not alcohol! Water will again do the trick, especially warm water mixed with half a lemon and a dash of cayenne pepper that will detoxify your body and quickly ease your bloating.

2 Try probiotics 

Add any digestive enzyme or probiotics to your diet as prevention, as well as treatment for bloating. With regular use, probiotics can promote healthy gut bacteria and help you experience bloating less often.

3 Exercise

You probably do not want to hear this right now, but moving around can help your body deal with bloating quicker than anything else. This way, your digestive system is going to wake up and help you eliminate the toxins from your body.

Alcohol bloating is a common problem that can be prevented with moderate and slow drinking, avoiding dehydration and helping your body get rid of toxins as soon as possible using the above-mentioned tips. Always remember that alcohol can cause long-term damage to your body so do not overindulge and consult with your doctor if you notice any specific problems.

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