Taking part in Dry January—a popular UK health challenge where people avoid alcohol for the first month of the year—comes with many benefits, from better sleep to improved liver health. However, some Nigerians in the UK may notice something unexpected: changes in their bowel habits.
Alcohol affects the digestive system, so stopping suddenly can alter how often—and how comfortably—you use the toilet. Here are three common ways Dry January may affect your poop schedule, according to medical experts.
1. Diarrhoea May Reduce—or Appear Briefly
Alcohol irritates the gut and can damage the lining of the stomach and intestines. This is why frequent drinking is often linked to loose stools or diarrhoea, especially among heavy drinkers.
Doctors explain that alcohol breaks down proteins, and since the gut lining is largely made of protein, this irritation can lead to frequent or watery bowel movements.
For many people, cutting out alcohol helps diarrhoea improve within a few weeks. However, during the early days of Dry January, some may experience short-term changes as the body adjusts.
2. Constipation (or Relief From It)
Dry January can have the opposite effect for some people—constipation.
Alcohol acts as a diuretic, meaning it makes you urinate more and lose fluids. This dehydration can harden stools and slow digestion. When alcohol is removed, your gut may take time to rebalance, leading to temporary constipation.
On the flip side, many people notice that their bowel movements improve during Dry January as hydration levels stabilise and gut function normalises.
💡 Tip for Nigerians in the UK:
If you’ve swapped alcohol for tea, coffee, or fizzy drinks, remember that water is still key. Herbal teas, warm water, fruits, vegetables, beans, and whole grains can help keep things moving.
3. Gut Bacteria Rebalancing (Dysbiosis)
Alcohol disrupts the balance of good bacteria in the gut, a condition known as dysbiosis. It can also make the gut more “leaky,” increasing inflammation.
When you stop drinking, your gut bacteria begin to rebalance. This process can temporarily change stool frequency, consistency, or smell—but it’s usually a sign of healing, not harm.
Health experts say reduced gut inflammation can be seen in as little as three weeks of alcohol abstinence.
Is Dry January for Everyone?
Dry January is not recommended for people with alcohol dependence or alcohol use disorder, as sudden withdrawal can be dangerous.
In the UK, heavy drinking is generally defined as:
- Men: More than 14 units per week
- Women: More than 14 units per week
Dry January tends to benefit people who drink too often or slightly above recommended limits, helping reset habits and improve overall health.
What to Do If You’re Constipated During Dry January
If constipation shows up during Dry January, try the following:
- Drink more water daily
- Eat high-fibre foods (vegetables, fruits, beans, oats, whole grains)
- Stay physically active (even daily walks help)
- Maintain a regular eating routine
Doctors often use the Bristol Stool Chart to assess bowel health. Ideally, stools should be soft and easy to pass—around Type 3 or 4 on the chart.
Over-the-counter options like stool softeners may help short-term, but lifestyle changes usually work best.
When to See a GP or Healthcare Professional
Seek medical advice if you notice:
- Blood in your stool
- Persistent abdominal pain
- Diarrhoea or constipation lasting more than a few days
- Very thin stools or ongoing difficulty passing stool
Keeping track of symptoms can help your GP make an accurate diagnosis.
Final Word
While Dry January may temporarily affect your toilet routine, reducing or stopping alcohol generally improves gut health, hydration, and inflammation levels over time. For many Nigerians in the UK, it can be a positive reset for both digestion and overall wellbeing.
⚠️ If alcohol use feels difficult to control, professional support is available in the UK through the NHS and confidential helplines.
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