"Guinness Is Good For You" stands as one of the most renowned ad campaigns ever. However, beyond catchy phrases and advertisements, evidence suggests that this claim might not be entirely unfounded; perhaps there was indeed some validity to the idea that this beloved dark beer may offer certain health benefits.
In recent years, scientists have been gathering proof indicating that Some types of beer might enhance the variety of organisms in your intestinal microbiome. Something often linked to potential health advantages. A 2022 study published in the Journal of Agricultural and Food Chemistry tracked 22 men who consumed slightly over half a pint of beer daily for one month and discovered improvements in their indicators of gut health afterward.
Currently, a review of studies published in the journal Frontiers in Nutrition suggests that different components found in beer might exert a beneficial effect on health. immune system , once broken down and fermented inside the intestines.
Megan Rossi, a nutrition scientist from King’s College London and the creator of The Gut Health Doctor, explains that this occurs because of plant compounds called polyphenols present in specific types of beer. These substances act as beneficial nutrients for intestinal bacteria. "Research indicates that approximately 90 percent of these polyphenols get broken down by bacteria, transforming them into molecules with potential anti-inflammatory properties," she notes.
Yet Professor Jeroen Raes from Belgium, who investigated the potential impact of beer on the gut flora as part of the Flemish Gut Flora Project, warns that our understanding remains limited and that the alcohol content in beer could negate any beneficial outcomes.
My impression is that if beer influences the digestive system, its impact would likely be minimal," he states. "Moreover, I am not convinced that this influence is inherently positive.
However, researchers think that recent studies suggest certain types of beer may be more beneficial for your health compared to others. Below are some stomach-friendly options along with those you might want to avoid at the pub.
Gut-friendly beers
1. Guinness
From the 1920s through the 1960s, slogans like "My Goodness, My Guinness" and "Guinness for Strength" solidified the brand's position as possibly the globe’s favorite stout.
However, Guinness does not appear to promote increased muscle mass; nevertheless, it is known to contain specific phytochemicals. "Guinness has notably high levels of some polyphenols," explains Rossi. "Just like we emphasize the benefits of biodiversity for our health, this concept applies to beverages too. Therefore, consuming small amounts of different alcoholic drinks—like a bit of Guinness at one instance and perhaps some red wine another time—while staying within recommended drinking limits, could provide you with a broader spectrum of these beneficial compounds."
2. Newcastle Brown Ale
It isn’t considered a health drink, but certain types of ale may also include significant amounts of these helpful compounds along with live yeast strains," explains Federica Amati, a medical researcher from Imperial College London. "While these yeasts might not survive, there’s an idea that they could still exert some positive effect on our immune system once they pass through the digestive tract.
3. Hoegaarden
In contrast to many types of beer, Belgian labels like Hoegaarden, Westmalle Tripel, and Echt Kriekenbier undergo two rounds of fermentation, first at the brewery and then inside the bottle. The second round employs a distinct yeast strain separate from the conventional brewing yeast, boosting the alcohol content yet simultaneously resulting in a higher concentration of beneficial microorganisms within these beverages.
We understand that even inactive yeasts can influence the makeup of gut bacteria and may affect digestion speed," explains Raes. "This becomes evident when pouring the last portion of beer; it appears cloudier due to those settled yeasts. Similarly, my grandmother used to claim she’d consume it because it aids her digestive process, likely impacting movement through the intestines, though this isn’t entirely definitive.
4. Dark Ale London Porter
Not only Belgian beers have beneficial yeast at the bottom for your digestive health; Amati mentions that you can frequently identify this in craft or artisanal brews, along with darker ale varieties.
"If you check the bottle and see some sediment at the bottom, that’s typically a positive indicator," she explains.
5. Stella Artois Unfiltered
When choosing a lager, opting for an unfiltered variety is often recommended. This preference stems from the belief that it offers a richer flavor and aroma. Additionally, because these beers undergo less processing, they retain a higher concentration of naturally occurring compounds.
"If you consume a beer that has undergone substantial fermentation and is traditionally crafted—meaning it isn’t excessively filtered—you’ll retain some of the polyphenols and yeast strains within the beverage," explains Amati.
Most of the beers available at UK supermarket chains undergo extensive filtration processes; however, certain brands like Stella Artois have started introducing unfiltered product lines.
6. Doom Bar Non-Alcoholic Amber Ale
Consuming alcohol-free beers might provide all the advantages for your digestive system, minus the drawbacks associated with real alcohol. This specific brand serves as an excellent instance of a dark, non-alcoholic ale that tends to include beneficial phytochemicals.
“If anything, the studies suggesting that beer could have benefits for the microbiome could be quite a nice boost for the low alcohol beer market,” says Amati. “Once again though, you’re looking for those darker coloured and more artisan ales.”
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Beers to avoid
1. Heineken
Highly processed and carbonated lagers will likely have fewer advantageous nutrients for your digestive system.
2. Budweiser Lager
Another filtered beer; this one will contain fewer polyphenols compared to an ale.
3. San Miguel
This widely enjoyed pale ale probably has less microbial content compared to the double-fermented Belgian brews.
4. Peroni
Like the other filtered lagers this beer is likely light on gut-friendly plant chemicals.
5. Regular Stella Artois lager beers
If you're seeking a stomach-friendly option, go for their unfiltered lager instead.
6. Heineken Alcohol-Free Lager
Similar to the alcoholic variants, alcohol-free Lagers are less inclined to offer genuine advantages for your digestive system.
It's not only about beer — cider can also be enjoyable.
Amati suggests that there is some indication that craft cider brands like Old Rosie Scrumpy Cider and Henry Westons Vintage Cider might offer advantages for the gut microbiome.
They often leave some real fruit pieces in the beverage, causing fermentation to continue for an extended period," she explains. "Cloudy ciders are preferable because they contain polysaccharides, which are types of sugar floating within the cider; these act as beneficial prebiotics that nourish the microorganisms in your digestive system.
Other beverages reminiscent of medieval times, like mead which has recently gained popularity again in London, are believed to aid digestion. "These old-fashioned concoctions often incorporate substantial amounts of fruit fiber during their preparation, which might explain their potential advantages," explains Amati.
However, as usual, moderation remains essential.
Nonetheless, every authority on guts stresses that alcoholic beverages cannot be considered health drinks, and often, whatever advantages they might offer for your digestive system are probably negated by how alcohol affects your body overall.
“I’m very keen to pass on the message that we have to drink very moderately,” says Amati. “Have at least three days with no alcohol in your week, and no more than one drink when you do drink.”
The NHS recommends consuming no more than 14 units of alcohol each week, which is comparable to drinking eight cans of average-strength (four percent) beer — noting that alcohol increases the risk of various types of cancer along with diseases affecting the heart and liver.
Rossi recommends limiting alcohol consumption to just one or two drinks. She clarifies, "While darker beers might offer some anti-inflammatory effects for the gut, consuming more than two can turn this benefit into an irritant. This happens because alcohol makes the lining of the gut slightly permeable, letting substances enter the bloodstream that shouldn't typically pass through, which leads to mild inflammation."
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