8 Beers Actually Good For Your Gut Health (And 3 To Skip)

I’ll be honest — I only drink beer about twice a year. Once when football season kicks in, and it’s time to tailgate, and again when the summer heat practically demands something cold and bubbly.

Okay, maybe I’ll indulge on holidays or when traveling, and sometimes a meal just needs that refreshing touch. So yeah, only twice a year.

But here’s the thing: not all beers are created equal. I’m not just talking about flavor or brewing techniques. Some beers can actually be beneficial for your gut, while others might be causing more harm than good.

So, if you enjoy indulging in the occasional beer but want to keep your gut happy, stick with me. We’ll dive into which beers you can feel good about drinking and which ones to skip.

Probiotic Beers: A Gut-Friendly Brew

Probiotics promote gut health by introducing beneficial microorganisms that aid digestion and boost immune function. Probiotic beers provide an excellent alternative for those seeking non-dairy options. As highlighted in a study published in Foods, probiotic strains like Saccharomyces boulardii can be used in beer production to deliver gut-friendly benefits.

Most of beer's gut health benefits come from probiotics and increasing biome diversity. These probiotic beers support digestion and are crafted to be gentler on the stomach, offering a healthier and refreshing option for those looking to improve gut health.

Belgian Beer: A Probiotic Powerhouse

If you enjoy a strong Belgian beer, you might be practicing self-care without even knowing it. As reported by the Atlanta Journal Constitution, these beers go through a second fermentation process, which increases their strength and adds gut-friendly bacteria similar to those found in yogurt and kimchi.

The second fermentation also gives Belgian beers a drier, sharper taste while enhancing their probiotic benefits. Just remember, moderation is key. While these beers can be beneficial, drinking too much alcohol can still harm your gut.

Sour Beers: Tart and Gut-Friendly

Sour beers have become a favorite in the craft brew scene, offering a tangy taste thanks to the lactic acid bacteria used during fermentation. According to National Public Radio, these bacteria and yeasts help create probiotics that can benefit your gut, making sour beers a surprisingly healthy option.

However, not all sour beers are created equal. Some varieties contain added sugars and flavorings, which reduce their gut-friendly benefits. Stick to traditional, naturally fermented sour beers to enjoy both the unique flavor and the digestive health perks.

Kölsch: Light, Crisp, and Gut-Friendly

Kölsch beers are known for their light, refreshing taste and simple ingredients. According to the Tampa Bay Times, these beers can be brewed with barley, maintaining the traditional beer flavor while reducing gluten content, making them more approachable for those with celiac disease or gluten sensitivity.

Their minimal ingredients make them easier on the digestive system, reducing the risk of additives that might upset your gut.

Lagers: A Gut-Boosting Brew

Lagers may seem like a simple, refreshing choice, but they offer more than just taste. According to a study published in the Journal of Agriculture and Food Science, consuming a daily beer for four weeks increased the diversity of gut bacteria and improved intestinal function. This gut health boost is primarily due to beer's polyphenols promoting microbiome diversity.

The study found that both alcoholic and non-alcoholic lagers had similar positive effects on gut health, proving that it’s not the alcohol but the beer’s natural ingredients that contribute to a healthier gut.

Herbal and Botanical Beers: A Digestive Delight

I’ve always found that ginger ale helps calm my stomach, so recently, I’ve been exploring ginger beers — and they’ve become a game changer. Not only do they offer a refreshing twist, but they also pair uniquely with food while keeping stomach discomfort in check.

Herbal and botanical beers infused with ingredients like ginger, mint, or chamomile provide natural digestive benefits. Breweries are experimenting with these flavors, creating beers that offer both taste and a soothing effect. If you’re looking for something that’s flavorful and stomach-friendly, these botanical brews are worth a try.

Low Carbonation: A Smoother Sip for Sensitive Stomachs

If you’ve ever dealt with stomach discomfort after drinking a fizzy beer, you know how carbonation can sometimes make things worse. For those with sensitive stomachs, opting for beers with lower carbonation can help ease bloating and gas. Personally, I find that lower carbonation makes for a smoother, more enjoyable experience.

Beers like cask ales, naturally conditioned with softer carbonation, are a great option. Some craft breweries also produce specialty beers with reduced bubbles, making them perfect for anyone looking to enjoy a beer without stomach upset.

Pilsners: Clean and Crisp

Pilsners are known for their clean, crisp taste and simple brewing process. This lack of complexity translates into fewer gut-harming additives. Their light nature makes them an excellent option for those who want to enjoy beer without any digestive discomfort.

While pilsners don’t necessarily pack the probiotic punch of sours or lambics, their simplicity makes them a solid choice for easy drinking and a happy gut.

High-Alcohol IPAs: A Gut No-Go

As much as I enjoy the bold flavors of IPAs, high-alcohol versions can be rough on your stomach. According to UNC Health Talk, drinking too much alcohol disrupts the mucus production that lines your stomach, leading to inflammation known as gastritis. This can result in uncomfortable symptoms like abdominal pain, nausea, and vomiting.

For IPA lovers, opting for lower-alcohol or session IPAs can help reduce the risk of gut irritation. These lighter versions still offer the hoppy goodness without the heavy alcohol content, making them easier on your digestive system and a safer choice for your gut health.

Sugary Fruit Beers: Sweet but Harmful

While fruit beers can be a refreshing choice, many are packed with added sugars that can disrupt your gut health. According to a Sydney gastroenterologist, excess sugar can feed harmful bacteria in your gut, throwing off the balance of your microbiome and potentially leading to digestive issues.

Opt for naturally flavored options with minimal added sugars to enjoy fruit beers without the gut-wrecking effects. These alternatives offer the fruity flavor you crave without fueling harmful bacteria, making them a better choice for your digestive health.

Cheap Lagers: Loaded with Additives

Back in my college days, it was all about quantity over quality, and trust me, I paid for it the next day. While I can't scientifically prove this one way or another, I definitely don’t indulge in the cheap stuff anymore, and a big reason is how it makes me feel. Mass-produced, low-cost lagers often contain preservatives and additives that can mess with your gut health.

These chemicals don’t do digestion any favors, so now I stick with craft or local lagers. With fewer ingredients and a cleaner taste, they’re much easier on the stomach and well worth the upgrade.

Beer and Increased Acid Reflux

For anyone who struggles with heartburn, beer might not be your best friend. According to Healthline, a 2019 study found that alcohol, including beer, can increase the risk of developing heartburn, with higher intake and frequency linked to more severe symptoms.

If you’re prone to acid reflux, limiting your beer intake can help minimize discomfort. Opting for smaller quantities or lower-acid varieties may reduce flare-ups and make your beer-drinking experience more enjoyable.

The Bottom Line on Beer and Gut Health

Choosing the right beer can make all the difference for your gut health. You can enjoy your beer without worrying about digestive issues by opting for naturally fermented, low-sugar, and simple brews. Keep in mind that balance is key — moderation is always your friend.

Next time you’re browsing the beer aisle, you’ll know exactly which options to reach for. Cheers to better gut health!