“The body’s response to breaking down alcohol includes dehydration, loss of nutrients, inflammation, and more,” says Valerie Agyeman, RD, LDN, registered dietitian and Founder of Flourish Heights. “These effects are the cause of the physical and mental symptoms that are associated with hangovers. Some might experience headaches, nausea, dizziness, fatigue, lack of focus, and muscle aches.” Unfortunately, there are no magic foods or diets that can cure a hangover. But what you eat when you are hungover can definitely make a difference on whether you start to feel better or actually feel worse. And staying hydrated with fluids will also make a big difference. “The factors that contribute to hangovers, such as dehydration, poor sleep, and gastrointestinal issues can be addressed with certain foods and help relieve some of these symptoms,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.
Best hangover food
Loading up on the following foods may help ease hangover symptoms. Here are 15 of the best foods to eat if you’re hungover, according to nutritionists.
Coconut water
“Hangovers can be worsened by dehydration and possibly shifts in electrolytes,” says Seattle-based registered dietitian nutritionist, Ginger Hultin, MS, RDN, owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. “An unsweetened coconut water offers both fluids as well as potassium, sodium, calcium and magnesium to help you right any changes that may have occurred and improve your hydration status.”
Tomato juice
“Heavy drinking can cause dehydration which is the cause for many unfortunate side effects, like headache, fatigue, and dizziness, and also a loss of electrolytes, such as sodium and potassium,” says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City. “A glass of tomato juice not only provides liquid but also sodium (if you don’t buy a low-sodium brand) and potassium.”
Watermelon
“One of the ways alcohol might leave you feeling worse in the morning is by causing dehydration,” says Agyeman. “Alcohol is a diuretic, meaning it makes you lose water quickly. Watermelon is number one among fruits for having the highest water content (96%) and is a tasty way to restore hydration.”
Avocado toast
“Drinking alcohol may negatively affect blood sugar balance, which may result in hypoglycemia (low blood sugar) and fatigue,” says Agyeman. “Whole grain toast gives the body a boost of complex carbs to balance blood sugar and restore energy. Avocado is packed with potassium, an essential electrolyte needed that maintains fluid balance and helps prevent dehydration.”
Chia seeds
“Some hangover theories conclude that inflammation is at the root of the uncomfortable effects of a hangover and that foods that help inhibit compounds called ‘prostaglandins’ that cause inflammation could help,” says Hultin. “One classic food that helps lower inflammation and decreases those prostaglandins from being produced are omega-3 fatty acids and chia seeds are rich in that type of healthy fat. Enjoy them in a soothing smoothie or chia seed pudding to feel better.”
Cherries
“After a night of drinking, people may also experience poor sleep and sleep interruptions. Cherries can provide the body with melatonin, which is known as the sleep hormone and can help a person experience a more restful sleep the following day,” says Ehsani. “Alcohol also can increase inflammation in the body. Cherries have anti-inflammatory and antioxidant properties which not only can help reduce alcohol-induced inflammation but also promote overall health as well.”
Fortified breakfast cereal
“Zinc and iron are other important minerals that can be negatively affected in the body by alcohol so choosing a comforting bowl of low sugar, whole grain, fortified breakfast cereal could be a perfect way to start your day,” says Hultin. “You can get 25% of your daily needs of zinc and 45% of your daily iron needs among many other vitamins and minerals. It’s a classic, healthier comfort food.”
Eggs
“Eggs are a powerhouse protein filled with cysteine, an amino acid that the body uses to produce glutathione,” says Agyeman. “Also known as the ‘master detoxifier’, glutathione is a major antioxidant that works to protect the cells from the damaging effects of alcohol and break down alcohol faster. Grab a boiled egg or make a frittata!”
Cucumbers
“Mild dehydration can occur after a night or day of drinking, so choosing foods high in water like cucumbers can help rehydrate your body,” says Ehsani. “Cucumbers contain 95% water! They also contain a small amount of a few other nutrients including vitamin K, potassium and magnesium which can help nourish the body.”
Brazil nuts
“There’s some evidence that alcohol depletes certain minerals in the body, especially those that are needed to create certain antioxidants that the body uses to recover from drinking too much,” says Hultin. “One of those minerals is selenium and Brazil nuts are the easiest way to get that mineral. 1 ounce (6-8 nuts) has nearly 1000% of the daily value so even eating 2-3 can get you a good boost of selenium. Enjoy a salted variety for some added sodium electrolyte.”
Bananas
“Like avocados, bananas are a source of potassium,” says Agyeman. “They’re also a gentle food that may help reduce nausea and they contain a good amount of fiber that can support digestion.”
Whole wheat toast
“Another ideal bland food is toast, and the carbs can provide some energy,” says Gans. “I would recommend topping it with scrambled eggs for a little protein, if possible.”
Ginger
“Alcohol can irritate a person’s stomach lining and increase one’s stomach acid, which may cause a person to feel nauseous and experience an upset stomach,” says Ehsani. “Ginger has anti-nausea properties and can aid digestion and can help reduce inflammation. When you’re hungover, you may be looking for something to provide nausea relief. Ginger can be enjoyed fresh, you can pour hot water over a fresh chunk of it to make hot ginger tea, you can slice it or grate it and add it to dishes such as soups, stir-fries or rice.”
Chicken noodle soup
“Chicken noodle soup is not only flavorful, but it also packs nutrients that will get your body headed in the right direction,” says Agyeman. “It contains protein to support the body’s recovery, water to restore hydration, and the essential electrolyte sodium to maintain fluid balance. Season it with fresh thyme for additional antioxidants that may protect the body from alcohol damage and help you recover faster.”
Mango
“Preliminary studies show that the unique antioxidants in mango may actually help the body recover from a hangover,” says Hultin. “Animal studies show that mango even helps increase the enzymes that metabolize alcohol so enjoying some chilled mango could be a delicious way to get your antioxidants in.” Next up: 52 Foods That Are Low In Sugar
Sources
Valerie Agyeman, RD, LDN, registered dietitian and Founder of Flourish HeightsRoxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and DieteticsGinger Hultin, MS, RDN, owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease CookbookKeri Gans, MS, RDN, CDN, registered dietitian nutritionist in New York City
