What’s actually happening in your gut when you get indigestion?

Indigestion is often described medically as functional dyspepsia — meaning there’s no single visible cause, but the way your stomach empties and moves food becomes disrupted. This can show up as postprandial distress (discomfort after eating), epigastric pain in the upper stomach area, bloating, early satiety (feeling full too quickly), or belching. Some people also regurgitate small amounts of food or acid, or notice their stomach distend and delay emptying — in rarer cases this can be caused by gastroparesis, a more lasting motility problem — while food that isn’t broken down properly can ferment in the gut.

How is indigestion linked to acid reflux and GORD?

Indigestion and heartburn are closely linked to acid reflux, and reflux-related symptoms can sometimes point to GORD (gastro-oesophageal reflux disease). This acid-induced irritation can range from acute, one-off episodes to more chronic or recurrent patterns. Some people have non-erosive reflux disease, where the lining looks normal despite symptoms, while others develop erosive or ulcerating changes — peptic damage that a clinician can identify. When symptoms don’t respond to standard treatment, this is known as refractory indigestion and may need further investigation.

What if indigestion doesn’t improve, or keeps coming back?

If tests show a Helicobacter pylori infection, your clinician may prescribe antibiotics to eradicate H. pylori, since this can otherwise exacerbate symptoms long-term. Sometimes no clear cause is found even after doctors diagnose and investigate further — this is described as idiopathic or functional indigestion. In these cases, treatment tends to be symptom-related, focusing on managing what you’re experiencing rather than a single underlying cause.

UK Drinking Limits: Units, Risks & How to Cut Down

The UK low-risk drinking guidelines advise not to regularly drink more than 14 units of alcohol per week. A unit represents a specific measure of pure alcohol. Spreading your drinks evenly over three or more days helps to reduce health risks, such as liver disease and high blood pressure. If you are worried about your habits, tracking your units, making a plan to cut down, and speaking to a GP can help you manage your physical and mental health safely.

Alcohol consumption guidelines in the UK provide a framework for managing your drinking habits safely. The UK Chief Medical Officers advise that adults should not regularly consume more than 14 units per week to keep health risks low. Understanding these guidelines and what a unit means helps you make informed choices to protect your physical and mental wellbeing.

UK low-risk drinking guidelines

The UK Chief Medical Officers advise that to keep health risks from alcohol low, both men and women should not regularly drink more than 14 units per week. GOV.UK states this is the lowest-risk approach for adults who choose to drink.

The 14-unit weekly guideline explained

This 14-unit limit applies equally to both men and women. Staying within 14 units a week is a practical way to minimise the risk of developing serious, long-term conditions. It is important to remember that these guidelines are a low-risk limit rather than a safe target, as no level of alcohol consumption is entirely without risk.

Spreading units across the week

If you regularly drink as much as 14 units in a week, the NHS recommends spreading your drinking evenly over three or more days. Saving up your units for one or two days is known as binge drinking. This heavy, rapid consumption significantly increases the immediate risk of accidents, injuries and acute alcohol poisoning. A daily drinking habit also gives your liver no time to recover, so planning regular drink-free days is a healthier approach.

Pregnancy and young people

If you are pregnant or trying for a baby, the safest approach is not to drink alcohol at all. Drinking during pregnancy can lead to long-term harm to the baby, including a condition called fetal alcohol spectrum disorder. For young people, alcohol can have a much more significant effect on physical development and brain health, which is why early interventions and abstaining are strongly advised.

Understanding alcohol units

An alcohol unit is a simple measure used to express the quantity of pure alcohol in a drink, with one unit equalling 10ml or 8g of pure alcohol. This is roughly the amount an average adult body can process in an hour.

Calculating alcohol units

You can calculate units using a simple formula: strength (ABV) x volume (ml) ÷ 1,000 = units. For example, to find out how many units are in a 330ml bottle of 5% ABV beer, you multiply 5 by 330, and then divide by 1,000, which equals 1.65 units. Many drinks now display the number of units clearly on their label. This calculation is very helpful for when they do not, or when you are pouring drinks at home.

Units in popular drinks

Drink sizes and strengths vary significantly, which can make tracking units difficult. A large glass of high-strength wine contains far more alcohol than a standard pub measure of spirits. Craft beers, in particular, often have a much higher alcohol by volume (ABV) percentage than standard lagers. The table below compares common drinks to help you understand your intake.

Drink type and size	Typical strength (ABV)	Approximate units
Small glass of wine (125ml)	13%	1.6 units
Medium glass of wine (175ml)	13%	2.3 units
Large glass of wine (250ml)	13%	3.3 units
Pint of standard lager (568ml)	4%	2.3 units
Pint of craft IPA (568ml)	5.5%	3.1 units
Single spirit and mixer (25ml)	40%	1.0 unit
Double spirit and mixer (50ml)	40%	2.0 units

Calories in alcoholic drinks

Alcohol contains a high number of calories, at around 7kcal per gram, which can easily contribute to weight gain. A pint of standard lager can contain as many calories as a slice of pizza. A large glass of wine may have the same calorie count as an ice cream.

Assessing your drinking risk

Assessing your own drinking risk involves looking closely at how much you consume, how often you drink, and whether it affects your daily life.

The four risk categories

UK guidance groups drinking patterns into four main categories based on health risk.

Risk category	Weekly alcohol consumption	Description
Low-risk drinking	14 units or fewer	The recommended guideline for both men and women to keep health risks low.
Increasing-risk drinking	15 to 35 units (women) or 15 to 50 units (men)	Increases the risk of developing alcohol-related health conditions.
Higher-risk drinking	Over 35 units (women) or over 50 units (men)	The highest risk category for developing serious, long-term health issues.
Possible dependence	Variable units	A strong, uncontrollable craving to drink and potential physical withdrawal symptoms if stopping.

To understand the middle ground of risk, consider 'the daily glass of wine habit'. Pouring a large 250ml glass of wine every evening quickly adds up to over 23 units a week, pushing a person into the increasing-risk category without them ever feeling drunk. Alternatively, 'the weekend binge' might involve staying sober Monday to Friday, but drinking six pints of craft beer on a Saturday night. This totals nearly 19 units in a single session, this exceeds the UK's recommendation to spread drinking over several days and represents a high level of alcohol consumption in a single session.

3-question alcohol check

Reflecting on your own habits can highlight areas where you might want to make a change. You can use these three questions to think about your drinking patterns over the past year privately.

How often do you have a drink containing alcohol? (Never, monthly or less, two to four times a month, two to three times a week, or four or more times a week).

How many units of alcohol do you drink on a typical day when you are drinking? (One or two, three or four, five or six, seven to nine, or 10 or more).

How often do you have six or more units if female, or eight or more if male, on a single occasion? (Never, less than monthly, monthly, weekly, or daily or almost daily).

Health risks of heavy drinking

Regularly exceeding the recommended 14 units a week increases your risk of developing a wide range of acute and chronic health conditions.

Short-term effects

In the short term, drinking above the guidelines can severely disrupt your sleep quality. While alcohol might help you fall asleep faster, it prevents deep, restorative sleep. It also increases anxiety and low mood the next day, a feeling many people describe as 'hangxiety'. Furthermore, alcohol impairs your judgement and physical coordination, significantly increasing the likelihood of accidents or injuries. Over a period of weeks or months, the hidden calories in alcoholic drinks can also lead to noticeable weight gain.

Long-term physical health risks

Over years, excessive alcohol consumption puts extreme strain on your vital organs. Chronic heavy drinking is linked to:

Liver disease, ranging from fatty-liver disease to life-threatening hepatitis and cirrhosis.
Heart problems, including high blood pressure, irregular heartbeats and cardiomyopathy (a weakening of the heart muscle).
An increased risk of developing several types of cancer, particularly mouth, throat, oesophagus, liver and breast cancer.

Alcohol and mental health

Many people pour a drink at the end of a long day to unwind. While alcohol can briefly feel like a stress reliever, it is actually a depressant. Regular heavy drinking disrupts the delicate chemical balance in your brain, which can worsen symptoms of depression and anxiety over time. Combined with its negative effect on sleep patterns, alcohol can create a difficult cycle that significantly damages your overall mental wellbeing.

How to cut down on alcohol

You can cut down on alcohol by setting a clear plan, choosing lower-strength drinks, and finding alternative ways to manage stress.

Set a clear goal

Start by deciding on a specific, achievable goal. You might decide to have at least three completely drink-free days a week, or pledge to stick strictly to the 14-unit limit this week. It is very helpful to use a diary or a tracking app on your phone to record every unit you drink for a few weeks. Seeing your current habits written down clearly can make it much easier to spot patterns and decide where to cut back.

A person in a black puffer jacket and grey t-shirt holds a white cup of tea in both hands against a wooden background

Smart swaps and alternatives

You do not always have to give up the taste of your favourite drink. Simply choosing lower-strength options makes a big difference. For example, swap a 5.5% IPA for a 4% standard lager, or ask for a smaller measure of wine. You can also alternate every alcoholic drink with a glass of water or a soft drink to pace yourself. The UK market now offers an excellent variety of high-quality alcohol-free beers, wines and spirits, which can easily replace your usual choices.

Managing social situations

Social events can be challenging when you are trying to drink less. To manage this, order a non-alcoholic drink for your first round to quench your thirst. Set a firm unit limit in your mind before you leave the house and tell a supportive friend about your plan. It is also helpful to have a polite but firm "no, thanks" prepared for when people offer to buy you another round.

Finding new ways to relax

Because alcohol is deeply linked to relaxation for many people, you will need alternative ways to unwind. When you feel the urge to drink after a stressful day, try to break the routine. Going for a brisk walk, doing a short exercise routine, practising mindfulness, or simply calling a friend for a chat can help process stress hormones far more effectively than reaching for a drink.

Mistakes to avoid when cutting down

Common mistakes to avoid when cutting down on alcohol include stopping suddenly if you are a heavy drinker, not planning for your triggers, and replacing alcohol with other unhealthy habits.

Stopping suddenly

If you suspect you might be physically dependent on alcohol, stopping abruptly can be dangerous. Your body can react severely to the sudden absence of alcohol. Withdrawal symptoms can include severe shaking, sweating, nausea, heightened anxiety and, in the worst cases, seizures. NICE guidance warns that acute withdrawal requires careful medical management. Anyone experiencing these physical symptoms should seek medical advice immediately before attempting to stop drinking completely.

Not having a plan for triggers

Triggers can easily derail your good intentions. A trigger might be a particularly stressful day at work, socialising with certain friends, or simply the clock hitting six in the evening. Identifying your personal triggers in advance allows you to plan an alternative action. If Friday night is a trigger, plan a cinema trip instead of going to the pub.

Replacing alcohol with unhealthy habits

When cutting out alcohol, it is very common to start craving sugar. Try to avoid simply swapping alcoholic drinks for large quantities of sugary soft drinks, sweets or unhealthy snacks. While this might ease the immediate craving, it does not build a sustainable, healthy routine. Focus instead on drinking more water and building healthier coping mechanisms to manage your mood.

Getting professional help for drinking

You can get professional help for your drinking by speaking to a GP or contacting free, confidential NHS and UK charity support services.

Signs you should speak to a GP

It is a good idea to seek professional advice if you notice any of the following signs:

You regularly drink well over the 14-unit weekly guideline.
You find it extremely difficult to control or stop your drinking once you have started.
Your drinking is beginning to negatively affect your relationships, your work or your finances.
You frequently forget what happened while you were drinking.
You are worried that you might be physically dependent on alcohol.

Over-the-shoulder view of a person gesturing with an open hand toward a laptop, where a smiling woman gives a thumbs-up on a video call

What to expect from a GP consultation

Conversations with a doctor about alcohol are entirely confidential and supportive. A GP will assess your level of risk and may suggest a short session of structured advice to help you reduce your consumption, as recommended by NICE. They can also arrange blood tests to check your liver function and refer you to specialist local services if you need more structured support. Our online GPs regularly help patients assess their habits in a secure virtual GP consultation, providing a safe space to discuss concerns and plan the next steps.

Free support from the NHS and charities

You can access a variety of free resources without seeing a doctor first. The NHS advises that a confidential helpline can provide support if you are worried about your own or someone else's drinking. You can call the free NHS Drinkline on 0300 123 1110 for advice. Leading UK charities, such as Alcohol Change UK and We Are With You, also offer excellent online resources, local support groups and confidential web chats.

Getting help to drink less

Taking the next step to drink less begins with understanding the 14-unit guideline and calculating what a unit looks like in your favourite drinks. By honestly assessing your own habits and making a realistic plan with specific goals and smart swaps, you can take back control of your alcohol intake.

Any step you take to reduce the amount you drink, no matter how small it may seem at first, is a positive move for your physical and mental health. If you are worried about your drinking or finding it hard to cut down, never be afraid to ask for help. Our online GPs are here to support you in a private, confidential appointment. Book an appointment today to discuss your options and create a personalised plan to help you live well.

Binge drinking in the UK is generally defined as consuming a large amount of alcohol in a short space of time. This typically means drinking more than eight units for men, or six units for women, in a single session. This rapid intake significantly increases your acute health risks, including accidents and alcohol poisoning.

You can talk to your GP about your drinking by being completely honest about how much alcohol you consume. It can be very helpful to keep a drinking diary for a week beforehand to bring with you. Write down any specific questions or concerns you have in advance to make the conversation easier and ensure you cover everything you want to discuss.

Drinking alcohol every day is a bad idea because it means your liver has no time to recover from the toxins in alcohol. Even if you stay within the 14-unit limit, daily drinking can easily lead to psychological dependence and increased tolerance. The UK Chief Medical Officers advise having several drink-free days every week to protect your long-term health.

No amount of alcohol is considered safe during pregnancy. The official UK advice states that the safest approach is to avoid alcohol completely when pregnant or trying for a baby. Complete abstinence eliminates any risk of alcohol passing to the baby, which helps protect against developmental harm and fetal alcohol spectrum disorder.

Alcohol Consumption: A Guide To UK Units, Risks & Cutting Down