Plus, how to turn up your detox potential for the most impact
More people than ever are joining Dry January, a temporary pause from alcohol to help detox and reset your body in the new year.
Giving your body that break can benefit your health in many ways. And as an added bonus, its effect on gut health can be dramatic.
In this post you'll discover everything you need to know about Dry January, plus you'll get a gameplan for how to best support your body's detox systems.
The Story of Dry January
The current version of Dry January, a month off from drinking alcohol, started up in England in 2013.[1] It was inspired by Emily Robinson, who decided to go dry as she was preparing to run a half marathon. She shared her story and it became an official campaign in the UK, aiming to encourage others to skip alcohol for one month.
The campaign has grown and gone worldwide over the years. It’s gained popularity, especially among younger adults. Now millions of Americans participate in the challenge; around 25% of American adults completed Dry January in 2024. And participation seems to be on the rise.
Why Alcohol Is so Harmful to Your Health
Ever felt sick to your stomach after drinking alcohol? Nausea… vomiting… abdominal pain… diarrhea… indigestion?
That happens because alcohol can cause damage as it moves through your digestive system. Having one drink can trigger extra stomach acid production[2], and that can lead to stomach irritation.
All drinking alcohol contains ethanol, the component that makes you feel intoxicated. As that gets broken down, it creates toxins in your body.[3]
And that can be hard on your entire digestive tract.
So even though Dry January lasts just one month, giving the body a break from alcohol can deliver significant health benefits, the biggest of which can show up in your gut.
That’s because alcohol—even small amounts—takes a toll on your gut health in three critical ways.
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1. Alcohol can change the bacteria makeup in your gut microbiome.
When your gut is in healthy balance, beneficial probiotic bacteria greatly outnumber pathogens. Alcohol can shift that balance, leading to a condition called dysbiosis where pathogens dominate.[4,5,6] Research shows that dysbiosis is a root cause of many diseases[7] from IBS (irritable bowel syndrome)[8] to diabetes[9] to cancer.[10]
2. Breaking down alcohol creates toxins.
Your digestive system has to break down everything you eat or drink, and gut bacteria play a huge role in that process. Gut bacteria metabolize (break down) alcohol into components called metabolites, including a toxin called acetaldehyde[11] that can damage or kill beneficial gut bacteria. It can also damage cellular DNA, so cells can’t repair themselves when they’re harmed.[12] Alcohol and its by-products also cause inflammation in the gut, contributing to both leaky gut and gut barrier malfunction.[13]
3. Alcohol can cause leaky gut.
Your gut is lined by a protective mucosal barrier. That gut barrier selectively allows nutrients and other beneficial compounds (like