Overview
- New guidance spotlights post-party recovery: prioritize water and electrolytes, choose simple warm meals, add probiotic foods, use soothing teas for gas and bloating, and avoid harsh “detoxes.”
- Alcohol can irritate the stomach lining and weaken the gut barrier, and emerging research links alcohol and simple sugars to increased gut permeability and dysbiosis.
- A short pause from alcohol for 7–10 days is advised to help the gut lining and liver recover, with many people reporting better sleep and easier digestion within days.
- During celebrations, reduce strain by avoiding alcohol on an empty stomach, alternating drinks with water, choosing lower‑sugar options, and pairing carbs with protein, fiber and healthy fats.
- Nutritionists also recommend short walks after meals, mindful slow eating, consistent sleep, and pre‑celebration microbiome support with diverse plant fiber, resistant starches, prebiotics and fermented foods.