Why "Dry January" in Denver Could Backfire on Your Gut

By Franklin Everett Shaw

March 30, 2026

Dry January. It’s a noble pursuit, a collective cleanse after the holiday indulgence. But for Denverites, that month of sobriety can bring unexpected digestive woes, a cruel twist of fate courtesy of our mile-high home.

The problem isn’t just the absence of alcohol. It’s the altitude, stupid.

Denver’s thin air and lower oxygen levels already put a strain on the body. This stress impacts the gut microbiome, the complex ecosystem of bacteria that plays a crucial role in digestion, immunity, and even mental health. Alcohol, while often detrimental in excess, can sometimes act as a prebiotic, feeding certain beneficial bacteria. Suddenly cutting it out, especially when the gut is already struggling with altitude, can trigger a cascade of imbalances.

Think of it like this: your gut is a garden. Alcohol, in moderation, might be a slightly toxic fertilizer that some of the tougher plants (bacteria) have adapted to. Yanking that fertilizer away abruptly can shock the system, allowing weeds (less desirable bacteria) to take over.

Bloating is a common complaint during Dry January, and in Denver, it’s often amplified. The lower air pressure at altitude means gases expand more readily. So, even a small amount of gas produced by gut bacteria can lead to significant discomfort.

But why does cutting out alcohol cause more gas? It’s often due to the sudden shift in diet. Many people replace alcohol with sugary drinks or processed snacks, inadvertently feeding the wrong bacteria. These bacteria produce more gas as a byproduct of their metabolism.

Here’s the Denver Dry January Gut Health Survival Guide:

Hydrate, Hydrate, Hydrate: Denver’s dry air already dehydrates you faster. Dehydration slows down digestion and can lead to constipation, further exacerbating gut issues. Aim for at least a gallon of water a day, and consider adding electrolytes.
Embrace Fermented Foods: Introduce or increase your intake of fermented foods like sauerkraut, kimchi, kombucha (low sugar!), and yogurt (unsweetened, Greek or Icelandic). These foods are packed with probiotics, beneficial bacteria that can help repopulate your gut.
Focus on Fiber: Fiber is crucial for gut health, acting as food for your good bacteria. Opt for soluble fiber, found in foods like oats, apples, and beans, which is gentler on the digestive system than insoluble fiber.
Limit Sugar and Processed Foods: These feed the “bad” bacteria and contribute to inflammation. Be especially wary of artificial sweeteners, which can disrupt the gut microbiome.
Consider a Probiotic Supplement: Choose a high-quality probiotic supplement with a diverse range of strains. Look for one that’s specifically formulated for digestive health. Consult with a healthcare professional or registered dietitian to determine the best option for you.
Manage Stress: Stress has a direct impact on gut health. Practice stress-reducing activities like yoga, meditation, or spending time in nature. Even a short walk in City Park can make a difference.
Listen to Your Body: Pay attention to how different foods affect you. Keep a food journal to track your symptoms and identify potential triggers.
Don’t Go Overboard on the Kombucha: While kombucha can be beneficial, it can also be high in sugar and acidity, which can irritate the gut. Opt for low-sugar varieties and drink in moderation.
Be Mindful of Altitude Sickness: Altitude sickness can manifest as nausea, vomiting, and diarrhea, all of which can disrupt the gut microbiome. If you’re new to Denver or haven’t acclimated to the altitude, take it easy and avoid strenuous activity.
Consider Digestive Enzymes: Digestive enzymes can help break down food and improve nutrient absorption, reducing the burden on your digestive system. This can be particularly helpful if you’re experiencing bloating or gas.

A common mistake is thinking that all probiotics are created equal. They aren’t. Different strains of bacteria have different effects. Lactobacillus and Bifidobacterium are two common genera, but within those, there are countless species and strains. Research specific strains for your specific needs.

Another pitfall is relying solely on supplements. While supplements can be helpful, they’re not a substitute for a healthy diet and lifestyle. Focus on nourishing your gut with whole, unprocessed foods.

Let’s say you live in Capitol Hill and decide to embrace Dry January. You swap your usual craft beer for sugary sodas and start experiencing bloating and gas. You might think it’s just part of the detox process. But it’s likely due to the sugar feeding the wrong bacteria in your gut, exacerbated by the altitude.

Instead, try this: Replace the soda with sparkling water and a squeeze of lemon. Add a daily serving of sauerkraut to your lunch. Take a probiotic supplement. And go for a walk in Cheesman Park to de-stress.

Dry January in Denver doesn’t have to be a digestive disaster. By understanding the unique challenges posed by altitude and making informed choices about your diet and lifestyle, you can support your gut microbiome and enjoy a healthier, happier month. It’s about more than just abstaining from alcohol; it’s about nourishing your body from the inside out, especially in our challenging, beautiful, mile-high city.