You’ve probably been there. You enjoyed a lovely Cabernet with dinner or maybe a crisp Sauvignon Blanc on a Tuesday night, and the next morning, things just... aren’t moving. It’s frustrating. You start wondering if it’s the cheese plate, the steak, or if does wine make you constipated is actually a thing.
The short answer? Yes, it absolutely can. But it’s not just a "yes" or "no" situation because alcohol is a bit of a trickster when it comes to your gut. For some people, a glass of red acts like a lightning bolt to the colon, sending them running for the bathroom. For others, it’s like someone hit the "pause" button on their entire digestive tract.
The Dehydration Trap
Wine is a diuretic. That’s the fancy scientific way of saying it makes you pee way more than the actual liquid you’re consuming. When you drink alcohol, it suppresses a hormone called vasopressin. This hormone tells your kidneys to hang onto water. Without it, your body just dumps fluids.
Your colon is the body's water recycling center. If you are dehydrated because of those two glasses of Malbec, your colon will scavenge every last drop of moisture from your stool to keep your organs functioning. What’s left behind? Hard, lumpy, difficult-to-pass waste.
It’s basically a desert in there.
If you've ever noticed that your "morning after" bathroom visit feels like passing a brick, dehydration is the primary suspect. It’s the most common reason why wine leads to a backup.
Slowing Down the Works
Alcohol impacts gastric motility. This is the speed at which food moves through your system. Interestingly, the effect depends heavily on the alcohol percentage.
Lower-alcohol beverages, like beer or certain low-ABV wines, might actually speed things up. But once you get into the 12% to 15% range—which is where most standard wines sit—it often has an inhibitory effect. It relaxes the muscles in the digestive tract a bit too much.
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Think of it like a traffic jam. The signals that tell your intestines to contract and push things along get muffled.
The Sugar and Tannin Factor
Wine isn't just fermented grape juice; it's a complex chemical soup. Red wines are packed with tannins. These are the polyphenols that give you that "dry mouth" feeling. Tannins are astringent. In some studies, high doses of tannins have been linked to slower digestion. They can bind to proteins and inhibit the enzymes your body needs to break down food efficiently.
Then there’s the sugar.
Cheap wines or sweet dessert wines are loaded with residual sugar. High sugar intake can cause a spike in blood glucose, which, in some people, causes the gut to freeze up. Conversely, for those with sensitive systems, that sugar might ferment and cause gas and bloating, adding a layer of discomfort to the constipation. It’s a lose-lose situation.
Why Red Wine is Usually the Culprit
If you’re comparing a glass of Chardonnay to a heavy Syrah, the red wine is much more likely to leave you backed up.
Why?
Histamines.
Red wine contains significantly more histamines than white wine—sometimes up to 20 to 200 times more. While we usually associate histamines with sneezing and itchy eyes, they also play a massive role in your gut. For people with a histamine intolerance, wine can cause systemic inflammation. This inflammation can manifest as either diarrhea or—you guessed it—severe constipation and abdominal pain.
Dr. Enid Blackmore, a gastroenterologist who has studied the effects of ethanol on the intestinal lining, notes that alcohol can also irritate the "mucosa," or the lining of the gut. When the lining is irritated, the body’s natural rhythm is thrown off-kilter.
It's Not Just the Wine
We rarely drink wine in a vacuum. Think about what you ate with it.
- Was it a charcuterie board full of cured meats and high-fat cheeses?
- Did you have a big bowl of pasta made with refined white flour?
- Did you skip the water entirely?
Alcohol amplifies the constipating effects of low-fiber, high-fat foods. Cheese is notorious for slowing down digestion. When you pair a "stopper" like aged cheddar with a "dehydrator" like wine, you’re basically building a dam in your intestines.
It’s also about timing. Drinking late at night interferes with your circadian rhythm. Your gut has its own clock. If you’re drinking right before bed, you’re forcing your body to process ethanol when it should be performing its nightly "housekeeping" waves (the Migrating Motor Complex). These waves are the "sweepers" that clear out debris from your small intestine. If you’re buzzed, the sweepers take the night off.
Does the Type of Wine Matter?
Actually, it does.
If you are prone to constipation, look at the alcohol by volume (ABV). A 15.5% Zinfandel is going to dehydrate you significantly faster than a 10% Vinho Verde.
Natural wines are another interesting variable. Because they are often unfiltered and contain more live yeasts and bacteria, some people find they actually help digestion. However, for others, the "wild" nature of these wines leads to more gas and bloating. There is no one-size-fits-all here.
Also, consider sulfites. While the "sulfite headache" is mostly a myth (tannins and histamines are more likely to blame), some individuals truly are sensitive to them. A reaction can cause gut spasms that interrupt the normal flow of waste.
What You Can Do About It
You don't have to give up your cellar. You just have to be smarter than the molecule.
First, the 1:1 rule is non-negotiable. For every four ounces of wine, you need eight ounces of water. Not a sip. A full glass. This prevents the colon from having to "thieve" water from your stool.
Second, watch the snacks. If you know wine slows you down, pair it with high-fiber appetizers. Swap the crackers for sliced cucumber or bell peppers. If you're doing a full meal, make sure half your plate is green veg. The fiber acts as a "carrier" for the alcohol, helping to keep things moving.
Third, consider a magnesium supplement. Magnesium citrate is an osmotic laxative, meaning it pulls water into the intestines. Taking a moderate dose before bed (after drinking) can help counteract the dehydrating effects of the wine.
Honestly, the best thing you can do is move. A 15-minute walk after your glass of wine can stimulate the muscles in your gut. It’s simple, but it works.
Practical Steps for Your Next Glass
- Check the ABV: Stick to wines under 13% if you are currently struggling with regularity.
- Hydrate early: Start drinking water an hour before your first glass of wine.
- Choose white over red: If histamines are your trigger, a crisp Sauvignon Blanc is a safer bet than a heavy Petit Sirah.
- Fiber-load the meal: If wine is on the menu, ensure your dinner has at least 10 grams of fiber.
- Limit the "plus-ones": Avoid pairing wine with heavy dairy or processed meats if you want to stay regular.
Wine and a healthy gut can coexist. It’s all about managing the dehydration and the "stall" that alcohol creates. Pay attention to how your specific body reacts to different varietals. Your gut usually tells you exactly what it hates; you just have to listen.
Actionable Next Steps:
To prevent constipation tonight, drink a 12-ounce glass of water with a pinch of sea salt (for electrolytes) immediately after your last glass of wine. Tomorrow morning, prioritize a high-fiber breakfast like oatmeal or a chia seed pudding to kickstart your digestive transit. If the issue persists for more than three days, consult a healthcare professional to rule out underlying motility disorders or IBS.