You’re in recovery from alcoholism. You’ve joined AA meetings, followed the Twelve Steps, and get your life back on track. Or you’ve just emerged from rehab, completing the program from start to finish, working closely with your sponsor every step of the way to stay clean. You’re acutely aware that recovery is a journey needing dedication and lifestyle adjustments for the rest of your life.
Does this mean you’re allowed to enjoy a non-alcoholic beer from time to time? For some people, the concept of drinking one without any inebriating effects may seem harmlessly appealing, even preferable.
But is it sober-friendly? Is the taste of non-alcoholic beer alone a gateway to wanting the real thing, leading to relapse, breaking sobriety, and falling off the wagon?
Knowing the technical details about what goes into making “near beer,” how it interacts with the body and mind, and if it does jeopardize your recovery can help you decide if imbibing some non-alcoholic beer is the right decision for you.
What Is Non-Alcoholic Beer?
We’ve all seen non-alcoholic beer on the shelves of the liquor section in the store, made to mimic the taste of regular beer.
Although non-alcoholic beer brews up some big business — in 2024, the industry is expected to gross revenues nearing $37 billion, a sign that many consumers don’t mind foregoing the alcohol buzz — alcohol consumption is widespread in the U.S. The Centers for Disease Control (CDC) notes that nearly 53% of adults 18 and older currently consume alcohol (at least 12 drinks in their lifetime and a dozen within the last year).
More than 25% of adults, says the CDC, have also had at least one heavy drinking day in the past year: five or more drinks for men and four or more drinks for women. This type of behavior is a worrying catalyst for Alcohol Use Disorder (AUD), where 10.2% of Americans aged 12 years and older were reported to have AUD in recent years, according to the National Center for Drug Abuse Statistics.
Thus, many individuals turn to non-alcoholic beer in search of a compromise when they decide to stop drinking alcohol, whether for health reasons, family concerns, or to support their recovery journey.
Does Non-Alcoholic Beer Contain Alcohol?
It’s one of the most asked questions for people in recovery or looking to lower their alcohol intake: “Does non-alcoholic beer have alcohol?”
The short answer is yes — but in very trace amounts. Non-alcoholic beer can be called “non-alcoholic” even though it’s legally allowed up to 0.5% ABV, or alcohol by volume. Compare it to conventional beer, which averages about 4–6% ABV, though some brews with higher alcohol content reach into the 11–12% range (akin to the ABV of wine).
According to brewer Sierra Nevada, non-alcoholic beer originated in the U.S. during Prohibition, when alcohol was outlawed. The Volstead Act, passed by Congress in 1919, limited the ABV of any beverage to 0.5%, which is the universally accepted limit to this day.
How Is Non-Alcoholic Beer Made?
How is non-alcoholic beer made? There are a few popular methods:
- Controlled fermentation: Alcohol content is limited by carefully managing temperature and yeast quantities. This process creates beer-like foam and aroma without significant alcohol, and the beer is then heated to remove any remaining alcohol.
- Simulated fermentation: Here, brewers bypass the fermentation process entirely, using enzymes and other ingredients to replicate the characteristics of beer without producing any alcohol.
- Reverse osmosis: This method removes alcohol by pushing beer through a semi-permeable membrane under high pressure. The alcohol is then separated from the water, distilled, and reintroduced into the beer, leaving it alcohol-free.
- Boiling: A traditional method of dealcoholization, the beer is heated, causing the alcohol to evaporate. The vapor is then collected and expelled, leaving non-alcoholic beer behind. However, this method can result in a loss of flavor and aroma, which is why it’s less commonly used among brewers.
Do You Have to Be 21 to Buy Non-Alcoholic Beer?
The legal drinking age in the entire United States is 21. “Do you have to be 21 to buy non-alcoholic beer?” is likely not an uncommon question for young adults under the drinking age. In most states, despite its low alcohol content, laws around its sale are the same as alcoholic beverages.
However, some states do permit people under 21 to purchase non-alcoholic beer. Here’s a list:
States permitting the sale of non-alcoholic beer under age 21
- Alaska
- California
- Hawaii
- Illinois
- Iowa
- Maryland
- Massachusetts
- Minnesota
- Montana
- New Jersey
- Ohio (must be over 18)
- Rhode Island
- Texas
- Virginia
- Washington
- Wisconsin
States prohibiting the sale of non-alcoholic beer under age 21
- Florida
- Georgia
- Idaho
- Indiana
- Kansas
- Louisiana
- Maine
- Michigan
- Mississippi
- Missouri
- Nebraska
- New Mexico
- New York
- North Carolina
- North Dakota
- Oklahoma
- Oregon (for 0.5% and above)
- Pennsylvania
- South Carolina
- South Dakota
- Tennessee
- Utah
- West Virginia (for 0.5% and above)
- Wyoming (for 0.5% and above)
Undefined states
- Alabama (Not regulated in wet counties; sales of non-alcoholic beer not allowed in dry counties)
- Arizona
- Arkansas
- Colorado
- Connecticut
- Delaware
- Kentucky
- Nevada
- New Hampshire
- Vermont
Can I Relapse Because of Non-Alcoholic Beer?
Take a group of people in recovery from alcoholism; each one may differ in their sensitivities and level of relapse triggers. This is why the dangers of non-alcoholic beer can pose a serious dilemma. Is non-alcoholic beer good for you if you’re in recovery, or should it still be avoided?
Is Non-Alcoholic Beer Recommended for People in Recovery?
The answer depends on you and having an awareness of the amount of influence a substance might have on you after making the transition from addiction to recovery. For some people, non-alcoholic beer (or a mocktail if none is available) is a perfectly healthy alternative and reasonable substitute to beer or other spirits to enjoy social settings without turning to alcohol.
Say you’ve been invited to a party, and you know there’ll be non-alcoholic beer there. But should you still have some?
Pros of Non-Alcoholic Beer:
- Social engagement: Non-alcoholic beer offers a way to take part in social settings where alcohol is present without consuming it.
- Familiarity: It contains the familiar taste and drinking experience of beer if you miss the flavor but want to avoid getting drunk.
- Psychological comfort: Near beer can promote inclusiveness in social rituals without risking the possibility of drinking alcohol.
Cons of Non-Alcoholic Beer:
- Potential cravings: The taste, smell, and experience of drinking non-alcoholic beer may trigger cravings for alcohol, especially if you’re early on in your recovery journey.
- Small alcohol content: While the ABV is low, it still exists, which might be problematic for sensitive individuals who aim for complete abstinence.
- Psychological reinforcement: With one psychological benefit comes a drawback. The act of drinking beer, even if non-alcoholic, can reinforce the emotional or habitual associations tied to alcohol consumption, increasing the risk of relapse.
- False sense of security: Some people may feel that drinking non-alcoholic beer is entirely risk-free, which could lead to overconsumption or a gradual return to drinking real alcohol.
Are the risks of cravings and relapse real? Studies have shown that even the smell of beer alone may be enough to trigger memories of past drinking habits, which can lead to cravings, increase the risk of relapse, and start drinking again.
In an experiment, scientists trained rats to associate specific smells with either alcohol or a bitter substance called quinine (a medication commonly used to treat malaria). For the rats, the smell of banana was paired with alcohol consumption, and the scent of orange was paired with quinine. The researchers observed that elevated dopamine levels in the rats’ brains — a neurochemical associated with pleasure in the “reward” center of the brain — increased both before and after the alcohol cues.
Although the study was performed on animals, and the results may not mirror themselves on humans, it’s worth noting that up to 90% of alcoholics will relapse within four years of quitting drinking, notes Verywell Mind, citing statistics from the National Institute on Alcohol Abuse and Alcoholism. For these reasons, weigh the pros and cons of non-alcoholic beer carefully if you’re in alcohol recovery.
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The Dangers of Alcohol Abuse
Alcohol abuse, both acute and chronic, contributes to more than 178,000 deaths annually in the U.S., according to the National Institute on Alcohol Abuse and Alcoholism (NIAAA). A carcinogen, alcohol consumption can pose dangers even at low levels and affect many varied organs and body systems, notes the NIAAA.
Short- or long-term, these dangers of alcohol abuse are undeniable, yet thankfully, treatable. Becoming educated on some of the pitfalls of alcohol abuse and the effects they have on the body and mind reinforces your commitment to Recovery and avoiding triggers.
Physical Effects of Alcohol Abuse
The liver can only process small amounts of alcohol, so when heavy drinking turns into an alcohol abuse disorder, it can pose severe effects to the body, internally and externally. Heavy drinking can lead to:
- Liver damage and disease: “Because 90% of absorbed alcohol is metabolized in the liver, this organ is extensively exposed not only to alcohol but also to toxic alcohol metabolites and is vulnerable to severe acute and chronic injury,” notes the NIAAA. Chronic alcohol use is a contributing factor to fatty liver disease, liver cancer, hepatitis, and fibrosis/cirrhosis.
- Cardiovascular problems: Heavy alcohol use causes 9,000 deaths per year from heart disease and stroke, with chronic drinking linked with elevated risks of hypertension, arrhythmias, heart attacks, arrhythmias, cardiomyopathy, and myocardial infarctions. The NIAAA says that even low levels of drinking increase the risk of hypertension in both men and women.
- Weakened immune systems: The effects of alcohol on our immune systems cannot be overlooked. The NIAAA study notes that both acute and chronic heavy use of alcohol can “impair the body’s defense against infection, impede recovery from tissue injury, cause inflammation, and contribute to alcohol-related organ damage.”
- Increased cancer risk: Alcohol consumption is linked to an increased risk of cancers, including liver, breast, and esophageal cancer, where alcohol abuse accounted for an estimated 5.6% of cancer cases and 4% of cancer deaths in the U.S. in 2017, according to the NIAAA. “Fewer than half of Americans, however, recognize that alcohol is a risk factor for cancer,” notes the organization.
Mental Effects of Alcohol Abuse
Alcohol can pose tangible effects to one’s mental health. Co-occurring with physical symptoms, it can create an atmosphere that makes Recovery a challenging endeavor. Some significant long-term effects include:
- Changes in brain chemistry: Although alcohol lowers your inhibitions, making you feel relaxed and less anxious, these effects are fleeting. Since excessive alcohol consumption can alter one’s brain chemistry, your risk of developing anxiety, depression, and poor impulse control is increased.
- Cognitive decline: According to the Alzheimer’s Society, chronic alcohol abuse is known to cause alcohol-related brain damage (ARBD) and even dementia. ARBD dulls memory and makes one’s ability to think clearly worsen over time if you drink too much over many years.
- Co-occurring disorders: Alcohol abuse disorder is linked with other mental health disorders. The NIAAA says the three most common anxiety disorders linked with alcohol abuse disorder are generalized anxiety disorder, social anxiety disorder and panic disorder.
Alcohol Relapse Prevention Tips
Staying sober while trying to avoid relapse — but not stopping living your life — can become a precarious balance when struggling with alcohol addiction, even if non-alcoholic beer becomes a safe option for you. Here are some tips to avoid a return to drinking:
Lifestyle Changes to Stop Drinking Alcohol
Making some lifestyle changes can play an integral role in preventing alcohol relapse:
- Avoid and manage triggers: Cutting out alcohol from your life doesn’t mean having to cut out people or alienate yourself to stay sober. Keep your home free of any alcohol. Limit your time with the people and in the places you’d spend time drinking. Find compromises; the Centers for Disease Control recommends instead of going to happy hour with coworkers, where alcohol would be abundant, catching up with colleagues at lunch instead.
- Build a support network: Surround yourself with like-minded people who understand your recovery journey. Consider joining a support group, like Alcoholics Anonymous (AA), to connect with people trying to get sober and stop drinking.
- Start new hobbies: Engaging in activities that don’t involve drinking, like joining a gym, learning to play an instrument, or a hobby you’ve always wanted to try, are healthy ways to boost feel-good neurochemicals without the need to drink.
- Set realistic goals: Focus on your self-growth that motivates you to stay sober. Are there goals or dreams that you prevented yourself from achieving by drinking alcohol? Also, set a realistic timeline to quit drinking and know that alcohol abuse disorder takes time to conquer.
Holistic Options to Stop Drinking Alcohol
Natural, alternative methods to quit drinking also focus on healing your mind, your body, and your spirit:
- Yoga and meditation: Meditation teaches us to be fully present in the moment without feeling overwhelmed by emotions and distractions like alcohol. Combined with a yoga practice, reduce anxiety and learn to deal with difficult emotions that arise that can tempt us to stray from a sober path.
- Acupuncture: Withdrawal symptoms from drugs and alcohol can linger for a while, and it can take considerable time for your body to restore balance. Acupuncture can help ease several symptoms like body pain, nausea, headaches, and irritability.
- Art therapy: Expressive therapies, such as art or music therapy, enable you to explore emotions and experiences through creative expression. If you’re struggling internally with raw emotions or feeling conflicted after quitting drinking, channel it through painting, sculpting, or writing.
Find Help for Alcohol Addiction
The first step in treating alcohol addiction is admitting you have a problem. The next step is seeking professional help — a brave step forward to recovery.
Alcohol Treatment Programs
Footprints to Recovery offers a full continuum of care for alcoholism at our four treatment facilities.
Alcohol rehab, whether it’s through safe, clinically supervised medical detox or the residential or outpatient program right for you, is a strong option to help you remove alcohol from your system, manage withdrawal symptoms, treat underlying mental health issues, and support your Recovery from the moment you start treatment to long after completing the program.
Recovery Support Groups
For ongoing support and encouragement, recovery support groups are a safe space to talk with other people, share your experiences, gain wisdom, and stay accountable for your sobriety. As mentioned earlier, AA is a tried-and-true outlet, as well as SMART Recovery and one of Footprints’ various group therapies — like psychoeducational, interpersonal process, skills development, problem-solving, and support groups — are powerful components of addiction therapy.
Getting clean from alcohol addiction is in your hands. We can help you on your journey. Start by contacting us today.
