Which wine is better for your gut? The definitive guide

November 20, 2025 •

4 min read

A 2019 study published in Gastroenterology found that moderate red wine consumption is associated with a more diverse and healthy gut microbiome, compared to other alcoholic beverages. So, if you're wondering which wine is better for your gut, the science points to the one rich in a specific type of antioxidant.

Quick Summary

Red wine, when consumed in moderation, is considered better for gut health than white wine due to its significantly higher polyphenol content. These compounds act as prebiotics, boosting the diversity of beneficial gut bacteria, but heavy alcohol use is damaging regardless of type.

Key Points

Red Wine's Advantage: Red wine is better for gut health because it contains significantly more polyphenols than white wine, thanks to the grape skins used during fermentation.
Polyphenols as Prebiotics: The polyphenols in red wine act as prebiotics, providing food for beneficial gut bacteria and increasing microbial diversity.
Moderate Intake Only: All potential gut benefits are tied to moderate consumption, with some studies showing positive effects from as little as one glass every couple of weeks.
Alcohol's Downside: Heavy or excessive alcohol consumption damages the gut lining, kills beneficial bacteria, and leads to inflammation, negating any health upsides.
Resveratrol's Role: The potent antioxidant resveratrol, found in red wine, contributes to a healthier gut by modulating the microbiome and potentially improving gut barrier function.
Dry is Better: Choosing dry wine over sweet varieties is better for your gut, as high sugar content can feed less beneficial bacteria and cause dysbiosis.

The intricate ecosystem of your gut, known as the microbiome, plays a pivotal role in everything from digestion and immunity to mood and metabolic health. When considering dietary choices, many people question how their favorite beverages impact this delicate balance. For wine lovers, the central question is whether a glass of red or white is a better choice for their digestive system.

The Power of Polyphenols in Red Wine

At the heart of the debate is a group of compounds called polyphenols. These are plant-based micronutrients with antioxidant properties, and they are central to why red wine is favored for gut health. During the winemaking process, red wine is fermented with the grape skins and seeds, allowing it to absorb a high concentration of polyphenols. White wine, on the other hand, is fermented with the skins and seeds removed, resulting in a much lower polyphenol count—sometimes up to 10 times less.

These polyphenols, including flavonoids like anthocyanins and the notable non-flavonoid resveratrol, don't get fully absorbed in your small intestine. Instead, they travel to your colon, where they are metabolized by your gut bacteria. In a sense, they act as rocket fuel for your microbes, providing a valuable food source for beneficial bacteria. This prebiotic-like effect can significantly increase microbial diversity, a key indicator of a healthy and robust gut microbiome.

Notable Polyphenols for Gut Health

Resveratrol: This powerful antioxidant has been widely studied for its health benefits. In animal studies, resveratrol has been shown to modulate gut microbiota composition and improve gut barrier function, protecting against conditions like leaky gut syndrome. It is also linked to reduced inflammation and improved cardiovascular health.
Tannins: Found in red wine, tannins contribute to its astringent taste. These polyphenols also possess antibacterial properties that can help inhibit the growth of harmful pathogens, promoting a healthier microbial balance.

Red Wine vs. White Wine for Gut Health: A Comparison


Feature	Red Wine	White Wine
Polyphenol Content	High (fermented with skins)	Low (fermented without skins)
Gut Microbiome Diversity	Associated with increased diversity	Weak or no association
Prebiotic Effect	Stronger, provides fuel for beneficial bacteria	Minimal effect on gut bacteria
Key Antioxidant	Rich in resveratrol	Contains very little resveratrol
Potential Gut Benefits	Moderate consumption linked to diverse and healthy gut	Some moderate benefits, but far less pronounced

Natural and Dry Wines: The Better Choice

Beyond just red versus white, other factors affect a wine's impact on your gut. Natural wines, which undergo a more natural fermentation process with native yeasts, may contain more probiotic bacteria and fewer additives like sulfites. Sulfites, while often harmless, can sometimes trigger digestive issues in sensitive individuals. Furthermore, dry wines, which have a lower sugar content, are a better option for gut health. Excessive sugar can feed harmful bacteria, creating an imbalance in the microbiome and counteracting the benefits of polyphenols. Sweet and dessert wines should therefore be consumed with extra caution.

A Better Wine Choice Checklist

Choose Red over White: Prioritize red wine for its rich polyphenol content.
Look for Dry Varieties: Opt for low-sugar, dry wines to avoid feeding bad bacteria.
Consider Natural Wines: These may offer more probiotic cultures and fewer additives, but the effects are minor.
Drink with a Meal: Consuming wine with food can slow alcohol absorption and support digestion.

The Catch: Moderation is Non-Negotiable

It is crucial to emphasize that any potential benefits of wine for gut health are dose-dependent and only apply to moderate consumption. Excessive alcohol intake is unequivocally harmful to your gut and overall health. Alcohol is an irritant that can cause inflammation of the stomach lining (gastritis), damage the protective barrier of the intestines (leading to 'leaky gut' syndrome), and kill beneficial gut bacteria. These negative effects can easily outweigh any advantages from polyphenols. Moderation means enjoying a standard 5-ounce glass of wine infrequently—some research suggests even just once every two weeks can have an effect. Always consider alcohol in the context of your overall diet and lifestyle, and remember that polyphenols are also abundant in many other, non-alcoholic foods like berries, nuts, and vegetables. If you suspect you have digestive issues related to alcohol, it is important to consult a healthcare professional. For more information on the effects of alcohol on the digestive system, visit the Guts UK website. Learn more here.

Conclusion: Which Wine is Best?

For those who choose to drink, moderate red wine consumption appears to offer some advantages for gut health, primarily due to its high concentration of polyphenols. These compounds act as prebiotics, nourishing and diversifying the gut microbiome. However, any potential benefit is contingent on strict moderation. Excessive alcohol is a toxin that damages the digestive system and undermines gut health. The best strategy is to view wine, specifically dry red wine, as an occasional treat and a part of a balanced diet rich in other polyphenol-packed foods.

Frequently Asked Questions

Red wine is considered better for gut health because it has a significantly higher concentration of polyphenols. These beneficial plant compounds come from the grape skins, which are included in the fermentation process for red wine but not for white wine.

Polyphenols act as prebiotics, which are compounds that feed the beneficial bacteria in your gut. By providing nourishment for these microbes, polyphenols can help increase the diversity and overall health of your gut microbiome.

No. While some natural wines may contain trace amounts of probiotic bacteria from fermentation, the quantity is not sufficient to have a significant effect on health. The primary benefit of red wine for the gut comes from its polyphenols, which have a prebiotic, not probiotic, effect.

Moderate consumption is generally defined as one drink per day for women and up to two for men. Studies suggest that even low-level, infrequent intake—such as a single glass once or twice a week—can be enough to positively affect gut microbiome diversity.

Yes. Excessive alcohol intake of any type is detrimental to gut health. It can irritate the stomach lining, cause inflammation, damage the gut barrier, and kill beneficial bacteria, leading to a state of imbalance called dysbiosis.

Yes, dry wines are generally better. Sweet wines contain higher levels of sugar, which can negatively affect the balance of gut bacteria by feeding less beneficial microbes. Choosing dry, low-sugar wines is a better option for gut health.

Resveratrol is a powerful polyphenol found in red wine. It acts as an antioxidant and has been shown in some studies to help modulate the gut microbiome and improve the integrity of the intestinal barrier.