The Relationship Between Alcohol & Food Consumption
It was a Thursday morning when I met my client. He started by describing his wins of the week: no substances and minimal cravings. “Fantastic!” I replied. He waved his hand up to me, “but wait” he said, “I’ve managed to stay away from substances, but I can’t stop eating! We’re talking about ice cream, chips, chocolate, anything I can get my hands on. And the worst part about it? I’m hiding it from my wife. I eat after everyone’s gone to bed. It’s like I’ve replaced my substance use with food!”
It’s not uncommon for people to experience changes in their eating habits as they shift their relationship with substances. The link between alcohol and food consumption is a complex and often underestimated dynamic that plays a significant role in habits and overall health. Whether you are someone who enjoys a drink with dinner, or you enjoy having a few beers on a night out, alcohol can influence what you eat and how much you consume. Understanding this interplay is crucial for making informed choices about both drinking and eating, especially when the two are intertwined.
Alcohol Use and Eating Habits
Because alcohol is calorie-dense, it can lead to excessive energy intake by stimulating appetite and lowering inhibitors around healthy food choices. It will often increase cravings for sugary, processed foods contributing to poor dietary habits. Overeating and excessive drinking may lead to weight gain, diabetes and heart disease. And if this isn’t enough, regular consumption of alcohol can also interfere with nutrient absorption, leading to deficiencies such as vitamin B1 and Folate.
On the flip side, some people may restrict their food intake to compensate for alcohol calories or to feel the intoxicating effects of alcohol at a quicker rate. Eating less and drinking more is a popular trend among young adults. This leads to higher rates of alcohol poisoning, blackouts and liver damage.
Substance Use Health and Eating Habits
Early in the journey to change your relationship with alcohol, eating habits often undergo significant changes as the body and mind adjust to the absence of alcohol. For many, changing their relationship with alcohol means reestablishing a relationship with food that may have been influenced or disrupted by drinking. These changes can be rooted in the body’s adjustment to reduce alcohol intake and begin new routines. Exploring the connection between substance use health and eating habits can offer insight into how this journey reshapes the mind and body. Here are the three most important impacts your body can experience:
- Psychological: Problematic substance or alcohol use is often related to underlying issues. Alcohol becomes a source of relief from everyday stressors, anxiety, or emotional distress. Alcohol and binge eating both serve as coping mechanisms. When someone reduces their alcohol intake, they may turn to food – especially highly processed, sugary or fatty foods – for comfort and a dopamine boost. If alcohol was used as a way to manage emotions, reducing consumption can leave a void. Some people may unconsciously fill that void with food, especially in times of stress. Another psychological reason for changes in eating patterns has to do with routine and habits. Drinking often comes with rituals – grabbing a beer after work, having wine with dinner. When those habits are removed, people might replace them with food, leading to binge eating.
- Neurological: Alcohol and binge eating both affect the brain’s reward system, particularly dopamine and serotonin levels. Quitting alcohol can lead to lower dopamine activity, making a person crave other sources of pleasure like food. Data has demonstrated that highly processed and sugary food consumption desensitizes the brain reward system in a way where more rewards are needed to get the same pleasurable effect. This parallels how we understand tolerance in substance use. As the brain reward system becomes desensitized to the effects of the substance, more substance is required in order to experience the same rewarding effects.
- Physiological Impact: Another reason why people experience cravings and over consume food is due to blood sugar fluctuations and prolonged nutritional deficiencies. Alcohol impacts blood sugar levels, and quitting can cause cravings for sugar and carbs to compensate. This can lead to binge eating, especially sweets and high-carb foods. Low blood sugar levels may manifest as: cravings for sugar, carbs, and alcohol, low tolerance to stress, low energy, irritability, poor focus and anxiety. Additionally, the nutritional deficiencies caused by prolonged alcohol use can impact energy levels and overall well-being.
Managing Nutrition
Changing your relationship with alcohol also means changing your relationship with food. Here are some strategies to help you build healthier eating habits while you change your relationship with alcohol:
- Consume more protein and healthy fats: Consuming more protein and healthy fats throughout the day helps with satiety and blood sugar stability. You’re less likely to experience cravings and more likely to feel energized.
- High protein breakfast: Starting your day with a high protein meal decreases the likelihood of fluctuations in your blood sugar levels.
- Mindful eating: One of the reasons why we overeat is because we’re mindlessly consuming food. By slowing down and savoring our food we’re more aware when our body has had enough.
- Find an activity you enjoy: Engaging in an activity that you enjoy helps release dopamine and replace the reward cycle of alcohol with something more positive. Try exercising, stepping out into nature or playing an instrument to begin making new positive memories.
- Seek support: Reach out to friends, family, support groups, or a mental health professional. Sharing your experience in a supportive environment can increase your likelihood of making long-term changes.
Maintaining balanced nutrition and managing cravings is a crucial part of long-term change. By prioritizing whole, nutrient-dense foods, and recognizing emotional triggers behind cravings, you can support both your mental and physical health. While your journey may come with challenges, a mindful approach can provide stability, improve mood and reinforce a strong foundation for a more fulfilling life.
Understanding the profound impact of food in your journey of reducing alcohol consumption is essential. By exploring the impacts alcohol can have on your eating habits and proactively adopting easy nutrition changes, you can significantly change your relationship with food for the better.
ALAViDA, a product of LifeSpeak Inc., is here to help you redefine your relationship with alcohol and other substances. Wherever you are on your journey, we offer a range of support options to help you make meaningful, positive changes. Access this link to explore further.
About the Author:
Brianne is a Certified Canadian Addiction Counsellor, a Registered Professional Counsellor – Candidate, and a Certified Clinical Trauma Professional. She is a registered member of the Canadian Addiction Counsellor Certification Federation and the Canadian Professional Counselling Association. For over a decade, she has been committed to training and supporting individuals and families within the private and public sector. Brianne brings a unique, holistic approach to understanding and treating substance use behaviors.