What should you eat to protect your digestion when drinking alcohol?

Tet is often a time of many parties, what should I eat to protect my digestive system and limit high alcohol intake before drinking beer or wine? (Thanh Hai, Ho Chi Minh City)

Reply:

Alcohol is irritating, contributes to damage, leaky gut, and affects the microbiome. The liver also has to work harder to eliminate alcohol in alcohol. On average, it takes the liver an hour to metabolize one unit of alcohol (equivalent to a 355ml can of beer or a 150ml glass of wine). Alcohol is also dehydrating, causing changes in kidney function, putting users at risk of electrolyte imbalance.

You should not drink alcohol on an empty stomach. This drink is absorbed very quickly, users are more likely to get drunk sooner than when empty stomach. The purpose of eating before drinking alcohol is to slow down the absorption process, reduce drunkenness, and limit damage to the intestines.

Some foods can help protect the digestive system better before drinking alcohol. For example, bananas are rich in potassium with nearly 75% water content. Eating bananas helps replenish water and potassium before drinking alcohol, helping to prevent electrolyte imbalance caused by alcohol. This fruit also contains fiber (about 4 grams of fiber per large banana), which slows down the absorption of alcohol, helping to prevent drunkenness.

Eating a meatloaf helps slow down the absorption of alcohol. You should choose black bread for more fiber and vitamin B. Nuts such as almonds, walnuts, pumpkin seeds, flax seeds contain a lot of fiber and protein, limiting the feeling of hunger when drinking alcohol. These nuts also provide magnesium, potassium, and calcium, helping to prevent electrolyte disorders caused by alcohol.

A smoothie with fruits or vegetables provides nutrients and hydrates. Berries such as strawberries, raspberries, blueberries, grapefruit contain many nutrients necessary for the body including fiber, manganese, vitamins C, K... Berries are also high in water, helping to reduce the dehydrating effects of alcohol.

The body digests fat more slowly, helping to slow the absorption of alcohol into the bloodstream. Avocados are rich in fat. The potassium in avocados also helps to balance electrolytes. It is better to eat instant noodles before drinking than not to eat anything. Instant noodles contain carbs that help restore the glycogen stores in the liver that have been depleted by alcohol.

Before drinking alcohol, you should limit salty foods and foods that cause gastroesophageal reflux. Salty foods such as chips and crackers cause bloating and increase fluid retention caused by alcohol.

Everyone should limit alcohol consumption to the allowable level and pay attention to safety to ensure health for themselves and those around them during Tet.

Master, Doctor Nguyen Anh Duy Tung
Nutrihome Nutrition Clinic System

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