What Is the Gut-Brain Axis?
The gut-brain axis has been scientifically defined as ‘bidirectional communication between the central and the enteric nervous system, linking emotional and cognitive centres of the brain with peripheral intestinal functions’.
Put more simply, it is to do with the network of nerves that connect your brain and gut and send signals back and forth. It can affect the links between digestion, mood, health and even the way you think.
The gut-brain axis can be broken down into three basic elements:
The Wiring (Vagus Nerve, Enteric Nervous System)
These are the channels that connect the gastrointestinal tract and the central nervous system. They include the vital connective vagus nerve and the enteric nervous system – a vast network of nerve cells within the walls of the digestive tract.
The “chemistry”
Lot of important chemicals and chemical processes are present in the GBA, including short-chain fatty acids, cytokines and serotonin production in gut cells.
The “residents”
The gut contains trillions of microorganisms. This ‘microbiome’ is essential for health and wellbeing and requires both diversity and balance.
How Alcohol Disrupts Gut Health
Regular drinking can impact gut health in a number of ways, including:
Increased Gut Permeability
Also known as ‘leaky gut’, this occurs when the intestinal lining becomes more permeable, allowing larger molecules, including toxins, microbes, and undigested food particles, to pass into the bloodstream. Alcohol consumption can also cause inflammation of the gut.
Microbiome Shifts (lower diversity; sugar-loving microbes flourish)
Drinking can affect the microbiome in a number of ways, most notably by lowering diversity as sugar-loving microbes flourish.
Knock-on Effects
Regular drinking can have an impact on many areas of health and well-being, such as affecting blood sugar levels, disrupting sleep cycles and lowering mood. This is why gut health affects cravings. These can have a knock-on effect on the gut-brain axis, all of which can lead to stronger cravings.
Cravings, Mood & Sleep: The Gut Link
The two-way communication through the gut-brain axis, a connection can strongly influence food cravings, mood and sleep. Unstable glucose and inflammation can amplify cravings, for example, while any disruption to the serotonin (often known as the ‘feel good’ chemical) produced in the gut can have a profound effect on mood.
GBA disorders can also affect sleep as the microbiome has evolved to have day–night patterns and alcohol can disrupt these regular cycles.
Rebuilding Gut Health in Early Sobriety
It’s important to rebuild gut health in early sobriety in a measured and gradual way. A practical plan could include:
Weeks 1-2
Focus on gentle digestion and hydration, take soluble fibre, easy proteins and low-irritant foods.
Weeks 3-6
Try prebiotic fibres such as oats, bananas and onions/garlic if tolerated). Fermented foods such as yoghurt, kefir and sauerkraut can also be useful – as long as there are no contraindications.
Protein With Every Meal
This can lead to steadier glucose levels with fewer afternoon crashes.
Consistent Meal Timing
Eating regularly at set times can help stabilise hunger-hormone cycles.
Sleep Hygiene Basics
Adopt good sleep habits such as regular bedtimes in a dark room, switching screens off and eating magnesium-rich foods.
Movement
Exercise, such as walking and appropriate resistance-based exercise, supports microbiome diversity and craving control. Probiotics and prebiotic supplements may also help. You should choose reputable brands, start at low doses and always check that supplements are suitable if you take medications or suffer from health conditions.
When to See a Professional
It’s important to seek the advice of a healthcare professional if symptoms are severe or persistent. In particular, you should seek medical advice if you experience persistent abdominal pain, bleeding, dramatic weight change, or severe diarrhoea or constipation. You should also seek medical advice before making significant dietary changes or taking supplements, especially if you are pregnant, have autoimmune conditions, experience eating disorders, or take regular medications.
Putting It Together: A 7-Day Gut-Supportive “Sobriety Plate”
A simple daily eating plan could include a balanced mix of:
- Protein (chicken, Quorn, fish)
- Colourful veg (carrot, peppers, kale)
- Smart carbs (whole grains, fruit, beans)
- Healthy fats (nuts, seeds, oily fish)
- Fermented option (yoghurt, kefir, sauerkraut)
Mindset & Relapse Prevention
Gut care should be seen as an important part of relapse prevention. Disruptions to the gut-brain axis can cause food and sugar cravings, but overall ill-health and well-being issues can also have a knock-on effect and trigger alcohol cravings.
Stable energy and improved well-being generally mean fewer trigger windows and lower relapse risks. As well as adapting healthy eating and sleep habits, journaling can help you to spot any gaps and areas where meals, sleep and cravings interact.
Sober Relief Can Help
Sober Relief can help you to achieve balance with a blend of key ingredients aimed at bolstering brain function, balancing NAD levels for cellular health and promoting healthy digestion and sleep cycles.
Explore our Sober Relief supplements and find out how they can help as part of a healthy lifestyle.
Supplements are not a substitute for professional care, but can help you achieve a healthy balance that can help stave off food and alcohol cravings and keep you on your recovery journey.
