Why Some Wine Makes You Feel Sick
For many, a glass of wine comes with unpleasant side effects, from a pounding headache to flushing or digestive issues. The common assumption is often a sulfite sensitivity, but the reality is more complex. Several compounds in wine can trigger adverse reactions, and understanding them is the first step toward finding a bottle you can enjoy without regret.
The Histamine Connection
Histamine is a chemical naturally found in fermented foods and beverages, including wine. While many people can process histamines without issue, individuals with histamine intolerance lack sufficient levels of the enzyme that breaks it down. This can cause symptoms like headaches, flushing, nasal congestion, or gastrointestinal problems, often mistaken for an allergy. Red wines, particularly aged varieties, are significantly higher in histamines than white wines because they ferment with the grape skins, allowing more histamine to develop.
Sulfites: The Misunderstood Culprit
Sulfites are preservatives added to wine to prevent oxidation and spoilage. They also occur naturally during fermentation. While a 'contains sulfites' warning is common, only about 1% of the population, primarily those with asthma, have a genuine sensitivity. For most, a headache blamed on sulfites is more likely due to other compounds, like histamines or tannins. Organic and natural wines often contain lower levels of added sulfites, which can be beneficial for sensitive individuals.
Tannins and Congeners
Tannins are bitter compounds found in grape skins, seeds, and stems, especially prevalent in red wines. They contribute to the wine's texture and aging potential but can also trigger headaches in some people. Congeners are chemical compounds created during the fermentation process that contribute to the flavor and aroma of alcoholic drinks. Darker beverages like red wine tend to have higher levels of congeners, which have been linked to more severe hangovers.
Alcohol and Dehydration
No matter the wine type, alcohol is a diuretic, meaning it causes the body to lose water and essential electrolytes. This dehydration is a primary cause of classic hangover symptoms like fatigue and headaches. The higher the alcohol content, the greater the dehydrating effect. Drinking water alongside wine is a simple but effective way to mitigate this effect.
The Best Wine Choices for Sensitive Drinkers
If you consistently feel sick after drinking wine, making mindful choices can significantly improve your experience. Focusing on wines with lower levels of potential triggers is the best strategy.
Lower-Histamine Choices
For those sensitive to histamines, the color of the wine is a key indicator. Lighter-colored wines generally have less histamine.
- Dry White Wines: Opt for crisp, dry whites like Sauvignon Blanc, Pinot Grigio, or Chardonnay. Since white wines are fermented with little to no skin contact, they are naturally lower in histamines.
- Rosé Wines: With their shorter skin-contact time, rosés offer a good middle ground with lower histamine levels than reds.
- Sparkling Wines: Brut and Extra Brut champagnes and prosecco are typically low in sugar and histamines, but levels can vary, especially in aged varieties.
- Certified Low-Histamine Wines: Some producers offer wines specifically certified as low-histamine. These are often labeled and tested to contain less than 0.5 mg/L of histamine.
Best Red Wine Options
If you prefer red wine, not all varieties are created equal in terms of causing sickness. You can still enjoy a red by selecting wisely.
- Pinot Noir: This light-bodied red is made from thin-skinned grapes, resulting in lower tannins and often higher resveratrol content. It is a popular choice for those prone to red wine headaches.
- Younger, Lighter Reds: Unlike aged reds that accumulate more histamines, younger, lighter red wines have had less time for fermentation byproducts to develop.
- Malbec: This full-bodied red has thick skins but is rich in antioxidants like resveratrol and quercetin, which may offer some health benefits.
Organic and Natural Wines
The terms 'organic' and 'natural' can be confusing, but they are important considerations for sensitive drinkers.
- Organic Wines: Certified organic wines are made from grapes grown without synthetic pesticides or herbicides. In the US, organic wines have no added sulfites. Wines made with organic grapes can have some added sulfites, but less than conventional wines.
- Natural Wines: This is a less regulated category, typically referring to wines made with minimal intervention and no artificial additives. They often contain less added sulfur dioxide and rely on wild yeasts, which some believe leads to fewer adverse reactions, though histamine levels can still be present.
How to Minimize the Chances of Feeling Ill
In addition to selecting the right bottle, practicing healthy drinking habits is crucial for avoiding sickness.
- Hydrate Thoroughly: Drink plenty of water before, during, and after consuming wine. For every glass of wine, aim to drink a glass of water.
- Eat Before and While Drinking: Alcohol is absorbed much faster on an empty stomach. Eating a meal or snacks beforehand can slow down alcohol absorption and help prevent stomach upset.
- Pace Yourself: Slower consumption allows your body more time to process the alcohol and other compounds. Avoiding binge drinking is the single most effective way to prevent a hangover.
- Listen to Your Body: Pay attention to how different wines make you feel. Keeping a log can help you identify specific varieties or production methods that trigger your symptoms. This personalized approach is more effective than any single rule.
Wine Sickness Comparison Table
| Wine Type | Histamine Levels | Sulfite Levels | Tannin Levels | Notes for Sickness |
|---|---|---|---|---|
| Aged Red Wines | High | Moderate to High | High | Most likely to cause headaches and sickness due to higher histamines, congeners, and tannins. |
| Young Red Wines | Moderate | Moderate | Moderate | Better than aged reds, especially lighter varieties like Pinot Noir. Still contains more triggers than white wine. |
| White & Rosé Wines | Low | Moderate to High (often higher than reds) | Low | Less likely to cause histamine-related issues. May cause problems for those with specific sulfite sensitivities. |
| Organic/Natural Wine | Variable | Lower/No Added | Variable | Potentially fewer issues due to lower added sulfites and additives, but natural histamine content can still be a factor. |
| Certified Low-Histamine | Very Low (<0.5 mg/L) | Variable | Variable | Specifically produced to minimize histamine, making it a reliable choice for sensitive individuals. |
Conclusion: Finding the Right Wine for Your Body
Finding what wine doesn't make you sick is a personal journey, as sensitivities to histamines, sulfites, and other compounds vary greatly. While there is no universal 'sickness-free' wine, your best bet is to favor dry whites, rosés, or certified low-histamine wines. If you prefer red, stick to lighter, younger varieties like Pinot Noir. Crucially, always practice moderation, stay hydrated, and pay close attention to your body's signals to identify your specific triggers. Choosing organic or natural wines with fewer additives can also be a helpful step. Ultimately, being an informed and mindful drinker allows you to enjoy wine's pleasures with minimal side effects. For a more detailed guide on how to choose healthier wine options, consider researching different antioxidant properties and fermentation processes.
