Whether it’s a birthday, a wedding, or simply unwinding after a long day, many people enjoy an occasional drink. But the morning after can bring discomfort—ranging from tiredness and dehydration to digestive upset and mental fog.
Supporting your body’s recovery after drinking is vital for long-term wellbeing. In this article, we’ll explore how alcohol affects gut health, and how probiotics—including exciting innovations like engineered strains—may help you feel better the next day.
How Alcohol Upsets Gut Health
Alcohol doesn’t just affect your head—it disrupts your gut too. Its impact goes beyond intoxication, interfering with the delicate balance of your digestive system.
- It can upset the gut microbiome, which is essential for digestion, nutrient absorption, and immune defence.
- Alcohol may weaken the gut lining, making it more permeable (sometimes referred to as “leaky”), which can lead to inflammation.
- It may also cause fluid loss, upset electrolyte levels, trigger digestive issues, disturb your body clock, and affect sleep.
How Probiotics Support the Body After Drinking
While some products claim to ease hangover symptoms, concerns around their safety have increased interest in natural alternatives like probiotics.
Probiotics are live microorganisms that can benefit your health when taken in adequate amounts. Certain strains have been shown to:
- Enhance alcohol metabolism
- Support breakdown of acetaldehyde
- Help detoxify alcohol byproducts
They work by supporting liver enzymes (ADH and ALDH), restoring the gut lining, rebalancing the microbiome, and reducing inflammation.
Since alcohol’s effects vary between individuals, probiotics may offer a personalised, supportive option for post-drinking discomfort.
A Look at Engineered Probiotics
Emerging innovations include genetically engineered probiotics that produce helpful enzymes. One example is ZBiotics Pre-Alcohol, which contains a modified strain of Bacillus subtilis that produces ALDH—the enzyme that breaks down acetaldehyde.
Unlike standard enzymes that may degrade in the stomach, this probiotic is designed to survive digestion and work in the gut where acetaldehyde forms. Early studies suggest it may help reduce some of the byproducts associated with drinking.It’s important to note: these probiotics do not prevent intoxication or eliminate alcohol-related risks.
Simple Steps to Support Gut Recovery
If you’ve had a drink, try these simple ways to support your gut the next day:
- Drink water to rehydrate.
- Eat probiotic-rich foods like yoghurt, kimchi, or kefir.
- Prioritise sleep and avoid additional gut stressors like processed foods.
- Consider natural probiotic supplements to help rebalance your microbiome.
Try incorporating probiotic-rich foods like yoghurt or kimchi after nights out.
Medical Disclaimer: This article has been written by a licensed health professional and is intended for general informational purposes only. It does not substitute for personalised medical advice, diagnosis, or treatment. Readers should always seek the guidance of a qualified healthcare provider with any questions regarding a medical condition or health objectives. Never ignore or delay seeking medical advice based on information presented here.
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References
- Pfützner, A., Pfützner, A., Hanna, M., Demircik, F., Sachsenheimer, D., Wittig, T., & De Faire, J. (2023). Impact of a single dose of a probiotic nutritional supplement (Ab001) on absorption of ethylalcohol: Results from a randomized double-blind crossover study. Nutrition and Metabolic Insights, 16, 11786388221141174. https://doi.org/10.1177/11786388221141174
- Sosnowski, K., & Przybyłkowski, A. (n.d.). Ethanol-induced changes to the gut microbiome compromise the intestinal homeostasis: A review. Gut Microbes, 16(1), 2393272. https://doi.org/10.1080/19490976.2024.2393272
- Sun, H., Park, S., Mok, J., Seo, J., Lee, N. D., & Yoo, B. (2024). Efficacy and safety of wilac l probiotic complex isolated from kimchi on the regulation of alcohol and acetaldehyde metabolism in humans. Foods, 13(20), 3285. https://doi.org/10.3390/foods13203285
- Jung, S.-J., Hwang, J.-H., Park, E.-O., Lee, S.-O., Chung, Y.-J., Chung, M.-J., Lim, S., Lim, T.-J., Ha, Y., Park, B.-H., & Chae, S.-W. (2021). Regulation of alcohol and acetaldehyde metabolism by a mixture of lactobacillus and bifidobacterium species in human. Nutrients, 13(6), 1875. https://doi.org/10.3390/nu13061875
- Kim, J.-H., Woo, D., Nam, Y., Baek, J., Lee, J.-Y., & Kim, W. (2023). Probiotic cheese improves alcohol metabolism and alleviates alcohol-induced liver injury via the SIRT1/AMPK signaling pathway. Journal of Functional Foods, 108, 105736. https://doi.org/10.1016/j.jff.2023.105736
- How to feel better after drinking | the science behind pre-alcohol. (n.d.). ZBiotics. Retrieved 20 August 2025, from https://zbiotics.com/pages/how-it-works
Last Updated on October 3, 2025
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