Does Alcohol Make You Bloated? How to Beat the Beer Belly
Excess alcohol consumption has adverse effects on our health over time. For instance, it’s widely known that alcohol can damage your liver or cause certain cancers. But what about the immediate effects of drinking? Does alcohol make you bloated, for example? Bloating is one of the more uncomfortable effects of drinking liquor. Over time, you may even develop the dreaded “beer belly.” Understanding what causes your bloating when you drink is one of the first ways to get it under control. And if you’ve gained weight in your midsection, resulting from drinking, there are ways to beat that too.
First, What is Alcohol Bloating?
A cool, crisp beer or the smooth flavor of your favorite wine is sometimes euphoric. Yet, some of us feel immediate discomfort in the stomach. We also notice the stomach swells slightly, puffiness in the face, gas, and general feelings of malaise. These are all signs of bloating. In essence, bloating is a digestive issue. There’s either a buildup of gas, the stomach has too many specific contents, or there is some hormonal challenge. Bloating is quite common, and you’ll experience it at some point. However, alcohol bloating can be particularly uncomfortable and lead to weight gain. It’s important to understand that there are many different causes of bloating. While we are focusing on alcohol, some of these causes can overlap with other foods and drinks. Identifying what you were doing before you felt bloated is essential to discover the root cause.
Empty Calories Equal Bloat
Weight gain and weight loss are sometimes as simple as calories in and calories out. Naturally, when we overeat, we see an immediate difference in our stomach, aka the “food belly.” There is too much food than was necessary, and while it goes away after a while, we store the rest as fat. The same goes for alcohol. Drinking calories is one of the fastest ways to gain weight, as you are often unaware of the actual calories of that drink.
Alcohol is quite calorie-dense. A cocktail, for instance, with a combination of dairy (another cause of bloating), syrups, or other flavorings can be several hundred calories. Have 3 or 4 of those along with a meal and you’ve consumed 2,000 plus calories in one sitting — a surefire way to feel bloated and develop a beer belly.
Alcohol also contains lots of sugars. Bile in the stomach breaks down these sugars, which can ferment, sometimes turning them into ethanol, a recipe for bloating.
More CO2? No Thanks
Some forms of alcohol, like beer, wine, champagne, ciders and hard seltzers, contain carbon dioxide. It’s what gives them their bubbly, fizzy taste. These drinks sometimes contain much more CO2 than we’re accustomed to at any time. As you consume several glasses, you’re filling your stomach with gas, which can lead to bloating.
You’re Dehydrated
Have you noticed how many times you hit the bathroom when you’re out drinking? Alcohol is a diuretic, particularly beer. It also interferes with how the body stores and regulates water. The alcohol molecules cause the renal system to release fluids faster than usual. This may sound counterintuitive, but the process can also cause bloating. The organs sense the excess water loss and try to hold on to as much as possible. The result is some extra bloat around the midsection.
Stress and Inflammation
Did you know that inflammation can cause bloating? Alcohol, by design, is an inflammatory substance. Binge drinking, which is at least 4-5 drinks in one sitting, can lead to bloating. High cortisol levels can raise inflammation, which can impact your gastrointestinal tract. Stress and alcohol also go hand in hand, as some people turn to drink when they’re stressed.
How Long Does It Take for Bloat to Go Away?
In most cases, bloating goes away on its own, often within 24 hours. Of course, that depends on what you’ve consumed and the amount. Alcohol bloating can last several days. For some people, bloating can be an ongoing issue that affects quality of life. If the root cause is alcohol, there’s also a chance that the user is unable to stop, even though drinking causes a health problem. This is a telltale sign of alcohol use disorder (AUD).
Bloating vs. a "Beer Belly"
Are bloating and a beer belly the same thing? Bloating is an immediate reaction to drinking with clear symptoms. It’s often confused with a beer belly, as bloating can expand the abdomen, even if it’s temporary. On the other hand, a beer belly is an accumulation of visceral fat that remains in the midsection. Many of the reasons mentioned not only lead to bloating but also weight gain. In addition, the fat can feel hard to the touch compared to subcutaneous fat, that’s softer and jiggles. In other words, you can be bloated and have a beer belly.
Men are more likely to form beer bellies as they store fat in the abdomen. Other warning signs include a sedentary lifestyle, poor diet, and alcohol use disorder. The larger (and harder) the beer belly, the more likely it is for the person to develop lifestyle diseases like diabetes, high cholesterol, metabolic syndrome, and cardiovascular disease.
Ways to Beat the Bloat and Beer Bellies
Let’s face it. Our beer bellies can make us self-conscious and lower our self-esteem. In addition, bloating can make us regret our food and drink choices. However, there are some ways we can avoid bloating and reduce our belly fat altogether:
Stay hydrated: If you remain hydrated between alcohol consumption or eating excess carbs, you’re less likely to become bloated. Adequate water also encourages you to consume fewer calories, which can help your beer belly.
More protein and fiber, fewer carbs and sugars: Protein and fiber are less likely to cause bloating. These food groups also go toward muscle growth and digestion instead of fat storage. Remember, carbs and sugars can also ferment in the stomach, so the less on your plate, the better. Consider speaking with a dietician to help build and manage a healthy diet.
Opt for low-calorie drinks: If you must drink beer, try a low-calorie option. A 100-calorie beer or fewer per 12-ounce serving is low-calorie, which tends to be lower in carbohydrates and sugars.
Focus on your gut health: Within the gut are trillions of bacteria that create a delicate balance. Constant bloating is often a sign of poor gut health. Ask a doctor about a probiotic, antacid, or prescription treatment to restore more good bacteria. It won’t help to get screened by a gastroenterologist to rule out conditions like irritable bowel disorder (IBD) or Crohn’s disease.
Start exercising: A low-activity, sedentary lifestyle is often a cause of a beer belly. Exercise can help you lose visceral fat over time and motivate you to make healthier choices. Start with a 30-minute brisk walk daily and add on more exercises as you go.
Make these tasks part of a daily habit, and you’ll likely see an improvement in your gut health and lose an inch or two off your waist too.
Getting Alcohol Under Control
So we left out the most crucial way to stop bloating or a beer belly. Or did we? It goes without saying that cutting back on drinking is the best way to prevent bloating. Reducing your intake of all forms of alcohol – not just beer – can help you consume fewer calories, reduce inflammation, lose more visceral fat, and feel re-energized. Remember, alcohol contains lots of empty calories, which you cannot control if you drink several times a week.
However, some people notice that quitting alcohol is easier said than done. It’s possible that some people will struggle to stop as they like how alcohol makes them feel. Others will continue drinking despite the threat of poor gut health, bloating, and weight gain. These scenarios are standard criteria for alcohol use disorder. For those struggling to control alcohol, there are different options like group counseling, medication, and talk therapy.
If AUD is mild to moderate, strategies like The Sinclair Method (TSM) can help. This on-demand treatment uses naltrexone before drinking. The drug limits the reward trigger for drinking alcohol, building indifference toward alcohol over time. With the Sinclair Method, you’ll reduce drinking and, by extension, your bloating. It also builds a foundation for healthy lifestyle practices so that you can get rid of a beer belly for good.
Bloat Be Gone!
Does alcohol make you bloated? Yes, it does from a few angles. The goal is to find what’s causing the issue, minimize it, then take care of yourself. Bloating and a beer belly can benefit from healthier choices and more mindful drinking. If excess drinking is the root cause, treatment like the Sinclair Method can help. Our team can prescribe naltrexone and provide all the coaching and support tools you need to beat the bloat.