Why Nutrition Is Key To Changing Your Relationship With Alcohol, From A Doctor of Clinical Nutrition

As a doctor of clinical nutrition, I've spent many years unearthing new and innovative ways of healing. As an expert in functional nutrition and functional medicine, I specialize in understanding the root cause of our symptoms and what is driving the health concerns we experience on a deeper level—and then how to heal them using food and supplementation.

Becoming sober, exploring a sober-curious lifestyle, and generally cutting back on alcohol intake are on trend. Due to the rise in "Quit Lit" books and a massive uptick in the nonalcoholic beverage space, it's easier than ever to say no to alcohol and say yes to waking up sans hangover with all of the energy to tackle your wellness routine. You don't have to be an alcoholic or identify as having a drinking problem to decide you want to take some time off; many are now taking a sober oath for better health and living a more intentional life.

These benefits include:

And while these short-term benefits sound sweet enough, the long-term benefits of cutting back booze are even bigger. Those who experience any chronic health issues—autoimmune diseases, hormone imbalances, mood and mental health issues, fertility challenges, and more—may find long-term relief when eliminating alcohol.

When I work with clients in both one-on-one and group settings on nutrition and changing your relationship with alcohol, these are the three key areas I focus on:

About 95% of regular drinkers experience blood sugar irregularities. This is due to the blood sugar increase brought on by taking a drink, followed by a sharp drop shortly thereafter. This is part of the mechanism behind why once we have the first drink, it's hard to stop at just one. By balancing our blood sugar on a regular basis, we can more easily kick alcohol cravings and begin to shift our normal drinking habits.

The gut plays a key role in our desire to drink. Regular alcohol consumption can significantly affect the health of our gut microbiome (the balance of healthy probiotic bacteria to more harmful bacteria) and can also contribute to leaky gut. When we drink alcohol regularly, we change the balance of healthy bacteria and allow for overgrowth of more harmful bacteria that thrives off of sugar and alcohol, which can also contribute to cravings.

Low levels of serotonin and dopamine, two of our "feel-good" neurotransmitters, can contribute to low mood and trigger cravings for alcohol and other substances that provide a quick "hit" or pick-me-up. We often have low levels of these neurotransmitters when we're deficient in B vitamins, amino acids, and other critical nutrients. What's worse? Regular drinking further depletes those nutrients, creating a vicious cycle.

While focusing on the three areas above, here are some of my key nutrition tips for rebalancing your system when changing the way you drink:

Since low blood sugar can lead to alcohol cravings (along with sugar and carb cravings), it's ideal to eat a diet rich in protein, fiber, and healthy fats. These food groups help balance blood sugar to avoid drops in levels from high-carb or high-sugar foods. I suggest aiming for about 20 to 25 grams of protein at each meal. While changing your habits, I'd also advise having a healthy meal or snack every three to four hours.

A fiber-rich diet ensures healthy bowel movements, which help eliminate waste from the liver, gallbladder and gut. Fiber also feeds healthy gut bacteria (aka probiotics), so focus on fruits, veggies, nuts, seeds, and whole grains. Other favorite foods that support digestion and liver detoxification include beets, cruciferous veggies (like broccoli, cauliflower, cabbage, and kale), and citrus fruits.

Certain nutrients like vitamin B6, B12, folate, vitamin C, magnesium, and zinc are key for supporting serotonin and dopamine production. Amino acids, found in protein, are also critical building blocks for these important brain chemicals—therefore, eating protein sources that include the full range of essential amino acids is important. Omega-3s are another excellent brain support nutrient that also helps improve gut health and damage from alcohol use.

If this journey sounds appealing to you, be sure to follow me on Instagram for more tips on changing your drinking habits, and head over to brookescheller.com to sign up for my free guide.