Dry January, not drinking alcohol during the first month of the year, can lead to positive health effects. But it could also change your bowel habits, since drinking can affect how—and how often—you poop. Here are the changes you might experience.
1. Diarrhea
“Alcohol impacts the gut in multiple ways,” Rabia De Latour, MD, a gastroenterologist at NYU Langone, told Verywell. “If you’re talking about bowel movements, it can cause diarrhea in certain people.”
Diarrhea is commonly seen among people with alcohol use disorder. This could be due to alcohol’s effects on the stomach lining.
“What alcohol does really well is it breaks down protein, and your whole (gastrointestinal) lining is made of protein,” Akhil Anand, MD, a psychiatrist specializing in addiction at Cleveland Clinic, told Verywell.
How Dry January Started
The Dry January initiative began in the United Kingdom in 2013 and spread to other countries. In the United States, it’s based at Meharry Medical College in Nashville. Studies from different countries suggest 60% or more of the people who try a temporary alcohol abstinence campaign (TAAC) like Dry January are successful in finishing it.
2. Constipation (or Relief From It)
For other people, abstinence may lead to constipation—or relieve it. “Alcohol messes with your bowel movements, causing both constipation and diarrhea,” Sethi Saurabh, MD, a gastroenterologist based in Fremont, California, told Verywell. “It throws off the fluid balance in your intestines, and that’s why you might face these issues.”
Alcohol can cause you to poop more or less frequently, and it can change the consistency of your stool. For some, observing Dry January may resolve bowel issues. “During Dry January, you might notice your bathroom routine improving as your body gets used to less alcohol,” Sethi said.
One reason that alcohol can cause constipation is that it can cause dehydration, De Latour explained. “We see that in people who might be really dehydrated as a result of drinking too much because (alcohol) is also a diuretic, so people pee a lot when drinking alcohol,” she said.
3. Dysbiosis
Drinking can also cause dysbiosis, meaning it can mess up the balance of good bacteria in the gut. It also can alter your gut permeability, De Latour said. This “leaky gut” can lead to inflammation and other health issues.
Bowel changes can affect people who haven’t been drinking that long, as well as those who tend to drink heavily often. “Your bathroom routine can shift in the short-term from drinking, but if you’re a regular heavy drinker, it’s more likely to consistently alter your bowel habits,” Sethi explained.
Your bathroom habits may become healthier when you stop drinking—even temporarily. You may see decreased levels of inflammation in as little as three weeks.
Dry January and Alcohol Use Disorder
Dry January is not intended for people with alcohol dependence or alcohol use disorder. The National Institute on Alcohol Abuse and Alcoholism defines heavy alcohol use as:
- Consuming five or more drinks on any day or 15 or more per week for men
- Consuming four or more drinks on any day or eight or more drinks per week for women
Rather, Dry January may most benefit people who drink a little too much or too often (more than two drinks daily for men and one drink daily for women).
What to Do If You’re Constipated During Dry January
If you start feeling constipated during Dry January, you may need to examine any dietary changes you’ve recently made. Steps to manage bowel changes include:
- Drinking enough water
- Eating a high-fiber diet
- Getting more exercise
Ultimately, though, pausing or quitting alcohol will only help your bowels (and the rest of your body), De Latour explained. Some benefits can include improved hydration and reduced inflammation.
To assess the consistency of your stool, De Latour recommended consulting the Bristol Stool Chart, a tool healthcare providers use to determine whether their patients are pooping normally. “The gold standard is for your stool to be very soft, for it to be a three to four on the Bristol Stool Chart,” she explained.
Over-the-Counter Medications
Some people may benefit from over-the-counter remedies for treating diarrhea or constipation. Laxatives and stool softeners can help with constipation. Staying hydrated while taking an antidiarrheal product like Imodium (loperamide) or Pepto-Bismol (bismuth subsalicylate) can help with diarrhea.
When to See a Healthcare Provider
It’s important to remember that certain changes to your bathroom routine should prompt an immediate healthcare visit, regardless of whether or not those changes are related to alcohol consumption.
“You should seek medical attention for any red flags when it comes to stool," De Latour said. These symptoms include:
- Blood in the stool
- Abdominal pain that doesn’t resolve after a couple of days
- Diarrhea or constipation that doesn’t resolve after a couple of days
- Changes in stool consistency that don’t let up (for instance, if your stool becomes very thin)
- Having to strain or use much effort when using the bathroom
Try to keep track of your symptoms. The information about your bowel movements can help your healthcare provider arrive at an accurate diagnosis.
If you are struggling with alcohol use, remember you are not alone. SAMHSA’s National Helpline is available 24/7 to connect people with information and treatment referrals. Call 1-800-662-HELP (4357) for this free, confidential service.
