One of the best things about natural wine is that it’s alive. Packed with native yeasts and beneficial bacteria, it’s a unique experience every time you open a bottle. In fact, leave the same bottle open overnight, and you’ll notice it changes in flavor the next day.
But the magic of natural wine isn’t just about taste. All those yeasts, bacteria, and compounds that contribute to its flavor also play a role in your health, especially when it comes to your gut. Let’s dive into how natural wine can work wonders for your gut health.
The Gut and Your Microbiome
Right now, as you’re reading this, your gut is home to trillions of bacteria. In fact, there are more bacteria in your body than human cells. These tiny bacteria have a huge impact on your overall health—everything from weight management to mood. For example:
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Mycobacterium vaccae, a bacterium found in the soil, has been shown to boost happiness in cancer patients.
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A diverse gut microbiome increases tryptophan, which converts to serotonin, the “happy” chemical that many antidepressants target.
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Healthy gut bacteria can even improve your metabolism and influence social behaviors.
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When your gut is in balance, it can help you feel more vibrant overall.
With all these benefits, the question becomes: how do natural wine and gut health work together? Can you enjoy natural wine and still maintain a healthy lifestyle?
How Natural Wine Supports Gut Health
Both natural wine and your gut are alive, teeming with bacteria and beneficial compounds that can enhance your microbiome. Here’s how they overlap:
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Polyphenols, the antioxidants that give red wine its deep color, feed beneficial gut bacteria like Enterococcus, Prevotella, Bacteroides, and Bifidobacterium. These polyphenols also help clear out harmful bacteria, making space for the good stuff to grow. Other polyphenol-rich drinks include coffee.
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Flavanols and aromatic compounds in wine protect brain cells and can help ward off Alzheimer’s. The gut bacteria break down flavanols during digestion, which can then benefit your brain.
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Resveratrol, found in grape skins, has been shown to support gut balance, helping maintain a healthy metabolism. While it gets a lot of press, most wines contain little to no resveratrol. However, varieties like Malbec, Pinot Noir, Petite Syrah, and St. Laurent are rich in this antioxidant.
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Saccharomyces cerevisiae, a wild yeast found in natural wine, not only adds flavor but also helps your body absorb minerals like zinc, magnesium, calcium, and iron. Plus, it can alleviate symptoms of irritable bowel syndrome (IBS).
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Probiotic bacteria form naturally during wine fermentation. While commercial wines are filtered to remove most bacteria, natural wines retain beneficial strains. For example, Pediococcus pentosaceus attaches to the intestinal wall, helping to protect against harmful bacteria like E. coli.
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Anthocyanins in red wine are prebiotics, which means they help nurture good bacteria and keep your gut balanced.
What to Consider About Natural Wine and Gut Health
While natural wine has health benefits, it’s important to understand how certain factors might affect your microbiome:
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Sugar can feed harmful yeast, like Candida, and disrupt gut balance. Fortunately, natural wines are typically sugar-free because they undergo full fermentation. The result is a wine that’s easy on your gut and won’t cause bloating or sluggishness the next day.
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Alcohol itself can be a toxin for the gut. It increases gut permeability (sometimes referred to as “leaky gut”), which can lead to inflammation. That’s why natural wines are typically lower in alcohol (under 12.5% ABV). Plus, the polyphenols in natural wines may help counteract some of alcohol’s negative effects.
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Acetaldehyde is a byproduct of fermentation that can increase gut permeability and lead to hangover symptoms. Natural wines have less acetaldehyde because they undergo a slower, more natural fermentation process. This is part of what makes natural wines feel lighter and less likely to leave you with a hangover.
How to Choose the Best Wine for Your Gut Health
If you’re looking to support your gut health with wine, the key is to choose wine that’s grown and produced naturally. Here’s what to look for:
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Organic Grapes: Grapes grown organically are richer in antioxidants and polyphenols. They don’t rely on pesticides, which means the vines naturally produce more of these beneficial compounds to defend against pests.
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Natural Wines: Unlike commercial wines, which undergo heavy filtration and processing, natural wines are minimally treated. They retain the beneficial compounds that can support your health, instead of replacing them with artificial additives.
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Low Sulfites: Sulfites are used to preserve wine, but they can also kill beneficial bacteria. Wines with lower sulfite levels tend to have a more vibrant array of wild bacteria and yeast.
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Sugar-Free, Low-Alcohol: Sugar and alcohol can both harm your gut, so look for natural wines that are sugar-free and low in alcohol (less than 12.5% ABV). These wines are easier on your gut and provide the best health benefits.
By choosing sugar-free, low-alcohol, and naturally produced wines, you can support a healthy gut microbiome while still enjoying the pleasures of fine wine. A balanced gut means a healthier body and a happier mind—so go ahead, enjoy that glass of natural wine, knowing it’s doing good for you!
