Consuming Alcohol This Weekend? Focus On These Two Nutrients…
Reviewed By Danielle Glesne, RDN, LD, CDCESPlanning to enjoy a few drinks this weekend?
Before you do, consider what you eat before you start drinking.
Research suggests that eating can affect how quickly alcohol enters your bloodstream and how much alcohol becomes bioavailable. A randomized controlled trial (PMID: 31755823) found that a snack specifically formulated with protein and insoluble fiber substantially reduced peak blood alcohol concentration and alcohol bioavailability compared with drinking after an overnight fast.
So if you're going to drink, don't drink on an empty stomach…
Focus on Protein
Protein may be particularly useful as part of a meal or snack before drinking.
In the study, researchers developed a 210-calorie “reduced alcohol bioavailability bar” (RABB) containing 20 grams of protein and 5 grams of insoluble fiber. The protein was primarily milk-derived.
The researchers were interested in foods that could slow gastric emptying, which can influence the rate at which alcohol is absorbed.
And the results were notable.
Don't Forget Fiber
The RABB also contained 5 grams of insoluble fiber, primarily from oat fiber.
The researchers explain that milk proteins and insoluble fibers can influence gastric emptying, providing a potential mechanism for reducing the rate of alcohol absorption.
Importantly, though, this study did not isolate protein from fiber.
In other words, we can't conclude from this study that protein alone or fiber alone would produce the same effect.
What we can say is that a food combining substantial protein and insoluble fiber was associated with a meaningful reduction in alcohol bioavailability in this controlled experiment.
What Did the Study Actually Find?
The study included 21 healthy adults who had fasted overnight.
Immediately before consuming a moderate dose of alcohol, participants consumed either no food, the protein-and-fiber RABB, a 210-calorie savory snack mix, or a 635-calorie multicomponent meal. Their blood alcohol concentration was then measured over 90 minutes.
Compared with consuming alcohol while fasting, the RABB produced approximately a 50% reduction in peak blood alcohol concentration and a 45% reduction in alcohol bioavailability over 90 minutes.
The researchers summarized their conclusion this way:
“For the healthy adults in this study, the consumption of the RABB before having a moderate dose of alcohol resulted in a near 50% reduction…”
They continued by reporting that the reduction applied to both peak blood alcohol concentration and alcohol bioavailability.
But There's an Important Caveat
Don't interpret this study as saying that eating protein and fiber makes drinking alcohol safe.
It doesn't.
And it doesn't mean you can eat a protein bar and then consume unlimited alcohol without consequence.
The study involved a small sample of 21 healthy adults, a controlled laboratory setting, a specific food formulation, and a moderate dose of alcohol. It also measured blood alcohol concentration over a relatively short 90-minute period.
The researchers themselves describe the RABB as a specifically designed food intended to reduce alcohol absorption.
So the most appropriate takeaway isn't:
“Protein and fiber cancel out alcohol.”
It's:
“Eating before drinking may reduce the rate and amount of alcohol entering your bloodstream, and this study found a particularly strong effect from a food containing substantial protein and insoluble fiber.”
What Could This Look Like in Real Life?
You don't need to recreate the study's snack bar.
The practical takeaway is simply to avoid drinking on an empty stomach and consider eating a meal or snack containing protein and fiber beforehand.
For example:
Greek yogurt with berries and chia seeds
Eggs with whole-grain toast and fruit
Chicken with vegetables and whole grains
Cottage cheese with fruit
A turkey sandwich with vegetables
Greek yogurt with oats and berries
Lean meat with potatoes and vegetables
These aren't proven substitutes for the specific RABB used in the study. They're simply examples of meals and snacks that contain protein and/or fiber.
Food Doesn't Make Alcohol Harmless
This is perhaps the most important point.
Eating before drinking can affect alcohol absorption, but it doesn't eliminate alcohol's effects or the risks associated with excessive alcohol consumption.
Food can change the pharmacokinetics of alcohol.
It doesn't change the fact that alcohol can impair judgment, coordination, and reaction time.
So don't use food as an excuse to drink more.
Use it as one more reason to eat a balanced meal before you drink.
The Bottom Line
If you're consuming alcohol this weekend, don't start drinking on an empty stomach.
Focus on protein and fiber as part of a balanced meal or snack beforehand.
A randomized controlled trial found that a snack containing 20 grams of protein and 5 grams of insoluble fiber was associated with nearly a 50% reduction in peak blood alcohol concentration and alcohol bioavailability compared with drinking while fasting.
That's interesting science, but it isn't a license to drink more.
Eat first.
Drink responsibly.
And don't rely on food to make alcohol safe.
If you’d like personalized guidance on what this means for you or your family, don’t hesitate to CONTACT US.
We’re here to help.
