Nobody wants to talk about constipation. But it happens—a lot. It’s so common, in fact, that roughly 15% of Americans struggle with chronic constipation.
Constipation can have many causes, like a low-fiber diet, certain medications, a sedentary lifestyle or dehydration. While there are plenty of tricks to ease constipation, there are also sneaky habits that may make it worse. And one hidden offender is alcohol. While the occasional cocktail or glass of wine is generally inconsequential, regular nighttime drinking might be making it harder for you to go in the morning.
Surprised? Read on to learn how limiting alcohol at night can help you poop in the morning, plus other strategies to improve regularity.
How Limiting Alcohol at Night Can Help You Poop in the Morning
Prevents Dehydration
Alcohol acts as a diuretic by suppressing a hormone called vasopressin that’s responsible for telling your kidneys to retain fluids. When it’s suppressed, you have to urinate more often, which can ultimately lead to mild dehydration.
“Even that innocent glass of wine before bed can be a culprit,” says Alyssa Simpson RDN, CGN, CLT, a Phoenix-based dietitian specializing in digestive health. “Alcohol can dehydrate you, making it harder for your stool to move through the colon.” How, exactly, does it happen? “If you’re dehydrated, your body will pull water from your stool to maintain hydration,” explains Michelle Routhenstein, M.S., RD, CDCES, a registered dietitian and owner of Entirely Nourished. That, in turn, makes stool harder and more difficult to pass.
That’s not to say you have to give up your nighttime drink. Just be sure to chase it down with a big glass of water to prevent or minimize constipation-inducing dehydration.
Improves Sleep Quality
Drinking alcohol can also disrupt your sleep, says Mikhail Yakubov, M.D., a board-certified gastroenterologist at Manhattan Gastroenterology. You may fall asleep faster after a drink, but research shows that sleep quality is usually worse.
How does that back you up? “Sleep and digestion are closely linked through your body’s circadian rhythm,” says Yakubov. “Poor sleep quality or insufficient rest can slow gut motility, making it harder to have a morning bowel movement.” There’s even research linking sleep difficulties to digestive issues. For instance, one study found a strong association between insomnia and constipation among shift workers. Other studies have found a connection between insomnia and IBS (irritable bowel syndrome).
Prevents Inflammation
Drinking alcohol can also contribute to chronic, low-grade inflammation throughout the body. That includes your digestive tract. In fact, studies show that constipation is linked with mild inflammation and damage to the lining of the intestines. For instance, one study found that adults who ate pro-inflammatory diets also had higher rates of constipation. You guessed it—alcohol was considered a pro-inflammatory diet component.
Limits Rebound Stress
Although you may rely on alcohol to wind down, it can actually cause more anxiety and stress overall. Here’s why: After the mood-enhancing mood effects of alcohol wear off, your brain has to readjust. As a result, you may be left feeling more stressed than you were before drinking. The National Institutes of Health refers to this condition as “mini-withdrawal.”
How does this relate to constipation? Turns out, stress and gut health are intimately linked via a communication superhighway called the gut-brain axis. So, when stress kicks in, it can cause digestive issues, including constipation. Rather than relying on alcohol as a go-to stress reliever, consider other strategies like seeing a therapist, socializing, working out or picking up a new hobby.
Other Strategies to Improve Regularity
- Slowly Increase Your Fiber Intake. Fiber adds bulk to the stool, helping it pass through your digestive tract more quickly. However, “having it too quick and too fast can be overwhelming to the GI tract, leading to bloating, gas and constipation,” says Routhenstein. To ease into things, start by adding a serving of fiber-rich foods like quinoa, brown rice, whole-wheat bread or cereal to your day and see how it sits with you. Once that’s comfortable, slowly increase from there.
- Hydrate, Hydrate, Hydrate. Certain kinds of fiber work by pulling water into your stool, softening it so it’s easier to pass. Therefore, as you eat more fiber, it’s especially important to drink enough water. “I often recommend [that] my patients aim for at least eight glasses of water daily and adjust for activity levels or climate,” says Yakubov.
- Go When You Get the Urge. “Ignoring the body’s signal to go to the bathroom, whether due to the busyness of the day or inconvenience, can lead to constipation because the longer stool sits in the colon, the more water is absorbed, making it harder and drier,” says Routhenstein. So, try not to put off that bathroom trip when the urge strikes.
- Stay Active. Physical activity is important for many aspects of health, including your gut. “A short evening walk can stimulate the smooth muscle and promote blood flow in your gut, setting you up for a smoother morning,” says Simpson.
The Bottom Line
If you struggle with constipation, you’re not alone. You’ve probably heard that eating more fiber and drinking more water can help get things going. On the flip side, there are habits that may be making things worse, and drinking alcohol in the evening is one of them. Too much alcohol can set you up for constipation by causing dehydration, increasing inflammation and stress and interfering with your sleep.
Of course, we’re not saying you can never have a nightly cocktail or glass of wine. Most health experts agree that one drink a day for women and two for men is fine for most people. However, if you notice that even moderate drinking messes with your digestion, a nightly mocktail might just make you more regular!
