Dear Melissa,
I’m heading into my Whole30 reintroduction and have some questions about alcohol. The other categories (grains, dairy, legumes) are laid out in a similar fashion. Alcohol, however, is listed as “optional,” and the directions for reintroducing look different. Can you help me understand how to reintroduce alcohol on the Whole30? —Raising a glass…?
Dear Raising,
Alcohol is an optional category in the Whole30 reintroduction schedule for a number of reasons. Some come into the Whole30 as a sober person. Still others may choose not to reintroduce it after experiencing what not drinking feels like during elimination. And many choose to delay reintroducing alcohol, giving themselves a few more weeks (or months) of an alcohol-free lifestyle.
If you do decide to reintroduce alcohol immediately following elimination, save it for the end of your reintroduction schedule. Reintroduce one or two (max) glasses into an otherwise Whole30 day of meals. (Most people choose to reintroduce it with dinner.) Then, return to the Whole30 elimination phase for the next two days, and make note of your experience. (See The New Whole30 or our website for the Whole30 reintroduction schedule.)
Based on your question, it seems like you’d like more guidance beyond our basic instructions. Here is a list of FAQs I’ve heard throughout the years around Whole30 and alcohol.
Do I have to reintroduce alcohol right away—or at all?
Nope! In fact, many people either delay or omit alcohol from their Whole30 reintroduction schedule. Every time I’ve finished a Whole30, I’ve remembered how much better I feel without any alcohol. As such, after each program, I’d go longer and longer without bringing it back. If you’d rather not reintroduce it, you don’t have to—ever. You can also play it by ear. If you’re not missing it after elimination, skip reintroducing alcohol for now, and decide later if and when you may want to try it again.
What alcohol is best to reintroduce?
The one you think will be most worth it. Sometimes people think, “If I’m going to bring alcohol back, I should bring back a potentially less problematic version.” But if you love Guinness and that’s the thing you’re missing the most, reintroducing a gluten-free cider is a lose-lose: You’re still consuming alcohol, but you’re not really enjoying it. You may have heard that low-sulfite red wine, tequila, or gluten-free beer are “healthier” options, but if you don’t love them, they’re not worth it. Reintroduce the alcoholic beverage you like the most, and see how it impacts you. And remember, reintroduction is a life-long process! In your food freedom, you can play around with different options. Perhaps there is a gluten-free beer that you enjoy and lets you avoid the digestive symptoms that gluten brings.
Should I reintroduce a low-sugar alcoholic drink?
Ideally, I’d say yes here, especially if you’re reintroducing alcohol in the two weeks immediately following elimination. Ordering a lower-sugar beverage (like a “skinny” margarita versus a syrupy one) will allow you to better evaluate the impact of alcohol alone. It may also provide a better experience, as both alcohol and sugar can dysregulate blood sugar. However, if your favorite beverage is a fruity, syrupy drink (and a low-sugar version doesn’t sound good), per the last question, order what feels worth it for you.
Should I reintroduce alcohol with a meal or by itself?
Again, I’ll answer, “What’s worth it for you?” In an ideal scenario, you’d include food with your drink, to slow the absorption of alcohol into your bloodstream. If you like enjoying a drink with friends, suggest dinner, and order your favorite beverage with your meal. However, if your preferred way to enjoy a glass is after work, reintroduce it in that context. In your food freedom, you could experiment further! Try pouring a glass after work, but lightly snack on cashews and berries or veggies with guacamole, and see if that changes the impact of alcohol in your body.
If I want to drink it with a meal, what kind of meal should I have?
Per our reintroduction schedule, you’d include a glass or two of alcohol with an otherwise Whole30 meal. (Specifically, a Whole30 meal you know works well for your energy, digestion, and mood.) This is also ideal if you choose to reintroduce alcohol at a later date. This allows you to isolate the effect of the alcohol, as you’ve done with the other reintroduction categories. However, if you delay reintroduction, you may find yourself wanting a glass with a non-compatible meal. This is fine as well! If your meal contains ingredients you know cause symptoms, though, it may be more challenging to isolate the impact of the alcohol alone.
How much alcohol should I reintroduce?
My strong recommendation is no more than two glasses. After 30 days without any alcohol, drinking more than that in one sitting could be rough. For most people, one glass is enough to notice the effect, and certainly enough to bring on negative symptoms. Limiting to one glass here also gives you wiggle room in your food freedom. You’ll know the impact of one beer or one glass of wine, so you can easily compare the impact of having two at some point in the future.
If I want to reintroduce alcohol later, do I need to go back to the Whole30 first?
No, that isn’t necessary. If you’re a month or more into your food freedom, you’ll know (from reintroduction) how grains, dairy, soy, and other ingredients impact you. You can then reintroduce alcohol with a typical food freedom meal, and compare your experience with and without the alcohol. However, if you have the opportunity, choose a meal that you already know leaves you feeling good. It can be a Whole30-compatible meal, or a food freedom meal that works well in your system.
My alcohol reintroduction did not go well. Now what?
First, I’m sorry—and you’re not alone. Most Whole30 alumni report that reintroducing alcohol made them feel worse than anticipated. However, what you choose to do with your learnings is entirely up to you. (That is the very premise of food freedom.) You may decide alcohol is never worth it, and stop drinking entirely. You could say, “It’s definitely not worth it, except on special occasions.” You might say, “One glass is worth it, but two most definitely is not,” and limit your consumption. Or you could go back to drinking alcohol regularly, if you choose. The key to food freedom is making each decision conscientiously and deliberately, confirming each time that you believe it will be worth it. (As in, the benefits you gain from drinking outweigh the consequences.) How often and how much that may be will be different for each person.
Remember, in your food freedom, you are the one who decides what’s worth it, in what amounts, and in what frequency. Trust yourself to make the decision that feels right for you in that moment. If it doesn’t go well, that’s not a failure! Chalk it up to a valuable learning experience, and build that knowledge into your future food freedom decisions.
Cheers (with kombucha or wine),
Melissa
