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Dry January may be winding down, but you don’t have to let your resolutions go down the drain.
While all alcohol comes with its fair share of risks (yes, even red wine), there are ways to wet your whistle without sabotaging your wellness goals.
Enter celebrity nutritionist and gut health expert Dr. Daryl Gioffre, who’s spilling the secrets on drink options that’ll give you a buzz without the backlash — and the one you should skip if you’re serious about boosting your gut health.
The best picks for a gut-friendly buzz
When it comes to alcohol, moderation is key. The US guidelines recommend limiting intake to no more than one drink per day for women and two for men.
If you’re looking to make smarter choices while sipping, Gioffre said grain-free vodka is a top-tier pick, especially for those prioritizing their gut health.
Take Ciroc or Chopin, for example. These vodkas are distilled from fruit and tubers, making them naturally gluten-free options that don’t contain the common allergens and irritants found in many grain-based options.
“Gluten-containing vodkas are a weapon of mass destruction for your gut,” Gioffre warned.
Gluten, a protein found in wheat, barley, and rye, can trigger inflammation and damage your intestinal lining, leading to a condition commonly known as leaky gut.
“Leaky gut is like a breach in your body’s security system,” said Gioffre.
When the intestinal lining weakens, harmful invaders — like undigested food particles, toxins and bad bacteria — can slip into your bloodstream, triggering an immune response.
This sets off widespread inflammation, which, Gioffre explained, can lead to a range of health issues, from autoimmune diseases and food sensitivities to skin flare-ups and joint pain.
Gluten can also disrupt the delicate balance of the gut microbiome, allowing harmful bacteria to flourish while the beneficial ones suffer.
“By choosing grain-free vodka, you eliminate this harmful protein entirely, making it a safer option for your gut health,” Gioffre said.
Another good option
If vodka isn’t your go-to, Gioffre said tequila is a gut-friendly alternative worth considering.
“Tequila is naturally gluten-free and low in congeners, the impurities often linked to hangovers, making it a cleaner choice compared to many other liquors,” he explained.
The drink is also made solely from the agave plant, and during the distillation process, the natural sugars are removed, leaving a sugar-free product.
But there’s a catch: Tequila averages between 3.5 to 4.9 on the pH scale, making it more acidic than vodka.
“This acidity irritates the gut lining and will exacerbate issues like acid reflux, bloating, indigestion and intestinal pains, which may make it less suitable for those with sensitive digestion,” said Gioffre.
That said, you don’t have to give up on tequila just yet. Gioffre recommended using his Acid Kicking Alcohol Alkalizer in drinks to help ease reflux, inflammation and even hangovers.
What to skip for a healthier drink
Even if you’re choosing healthier alcohol options, Gioffre said you still need to “be wary of the mixers you’re choosing.”
Gioffre said syrups and juices are essentially sugar water with zero nutritional value, and they’re packed with acidity — which is bad news for both your gut and your waistline.
Even diet sodas aren’t off the hook. While they might have no sugar or calories, they’re loaded with artificial sweeteners, which Gioffre warned are some of the most gut-damaging ingredients you can consume. So, your “skinny” cocktail might not be as friendly as you think.
