Nutrition Diet: Are mashed potatoes good for a hangover?

October 5, 2025 •

4 min read

Drinking alcohol causes dehydration and depletes essential nutrients like potassium and magnesium. Therefore, the right food can aid recovery, and many people wonder: are mashed potatoes good for a hangover?. This article explores why a simple serving might be the perfect remedy.

Quick Summary

This guide explains the nutritional benefits of mashed potatoes for recovering from a hangover. It details how the complex carbohydrates replenish low blood sugar and how the potassium helps restore electrolyte balance. The article also provides a comparison with other common hangover foods and offers additional recovery tips.

Key Points

Electrolyte Replenishment: Mashed potatoes are rich in potassium, which helps restore electrolytes lost due to alcohol's diuretic effect.
Blood Sugar Stabilization: The complex carbohydrates in potatoes provide a slow and steady release of energy, stabilizing the low blood sugar common during a hangover.
Gentle on the Stomach: Bland and easily digestible, mashed potatoes are a safe choice for an irritated or sensitive digestive system.
Preparation is Key: For maximum benefit, prepare mashed potatoes simply, avoiding excessive butter, cream, and rich add-ins that can upset a delicate stomach.
Not a Cure-All: While helpful, mashed potatoes should be part of a broader recovery strategy that includes ample water, rest, and avoiding further alcohol.
Balanced Approach: Combining mashed potatoes with other restorative foods like eggs or broth can provide a more complete nutritional reset for the body.

Understanding the Hangover

Before diving into the potato's properties, it's important to understand the physiological effects of a hangover. Alcohol acts as a diuretic, causing the body to lose fluids and essential electrolytes like potassium and sodium. It also disrupts blood sugar levels, leading to fatigue and weakness. The body's inflammatory response and an irritated stomach lining contribute to the general feeling of misery. Any effective hangover remedy must address these core issues.

Why Mashed Potatoes Can Help with a Hangover

For many, mashed potatoes are a go-to comfort food when feeling unwell, and there's good science behind this instinct. Their nutritional profile directly addresses several symptoms of a hangover.

Replenishing Lost Electrolytes: The Power of Potassium

One of the main culprits behind hangover-induced fatigue and muscle cramps is an electrolyte imbalance. Potatoes are an excellent source of potassium, a key electrolyte lost through increased urination. A single cup of homemade mashed potatoes can contain over 600mg of potassium, significantly helping to restore the body's balance. This replenishment is crucial for proper nerve and muscle function and to combat the overall feeling of weakness.

Stabilizing Blood Sugar with Complex Carbohydrates

Alcohol consumption, especially when heavy, can cause a drop in blood sugar. This can result in shakiness, weakness, and mood disturbances. Mashed potatoes are rich in complex carbohydrates, which the body processes slowly. This provides a steady, sustained release of energy that helps to raise and stabilize low blood sugar levels, fighting off the associated fatigue and dizziness.

Soothing a Sensitive Stomach with a Bland Food

Alcohol irritates the stomach lining, leading to nausea and general stomach upset. This is where a simple, bland food like mashed potatoes shines. Unlike greasy, spicy, or sugary foods that can further aggravate the digestive system, plain mashed potatoes are gentle on the stomach and easy to digest. They provide calories and nutrients without causing additional irritation.

How to Prepare Your Hangover Mashed Potatoes

To maximize the benefits and avoid further stomach upset, the way you prepare your mashed potatoes is key. While rich, buttery versions might be tempting, simpler is better for a sensitive system.

Keep it Simple: Use basic ingredients—potatoes, water, and a pinch of salt. Salt helps replenish lost sodium, another crucial electrolyte.
Avoid Excess Fat: Instead of heavy cream, milk, or a large amount of butter, opt for a small amount of low-fat milk or a spoonful of light sour cream if you need extra creaminess. Greasy foods can delay gastric emptying and prolong discomfort.
Consider Add-ins: For an extra nutritional boost without the grease, consider stirring in some plain yogurt for probiotics or a handful of fresh parsley for additional vitamins. A sprinkle of nutritional yeast can add B vitamins.

Mashed Potatoes vs. Other Hangover Foods


Food Item	Primary Benefit	Potential Drawback	Best For...
Mashed Potatoes	Electrolyte replenishment (potassium), blood sugar stabilization (carbs), gentle on stomach	High glycemic index if prepared without fat/fiber; can be too heavy if made with excessive fat	All-around recovery meal, especially for stomach upset and fatigue.
Toast/Crackers	Quick, simple carbohydrates for energy and blood sugar stabilization; gentle on stomach	Lack of nutrient density	Very upset stomach, when solid food is difficult.
Bananas	High in potassium to restore electrolytes	Can be too sweet for some, may not fill you up	Quick potassium boost when solid food isn't an option.
Oatmeal	Complex carbs, fiber, B-vitamins, magnesium; gentle on stomach	Some may find the texture unappealing when nauseous	Sustained energy and nutrient replenishment.
Greasy Fast Food	Perceived comfort food, but not healthy	Can worsen nausea and stomach irritation	Cravings, but not actual recovery.

Other Essential Recovery Tips Beyond Your Meal

While the right food can make a difference, it's just one piece of the recovery puzzle. To truly aid your body in healing, consider these additional steps:

Rehydrate with Water and Electrolytes: Don't rely on mashed potatoes alone. Slowly sip plain water, coconut water, or an electrolyte-rich sports drink throughout the day to combat dehydration.
Get Plenty of Rest: Alcohol significantly disrupts sleep quality. Allowing your body extra rest is crucial for recovery and healing.
Avoid the 'Hair of the Dog': Drinking more alcohol will only prolong your recovery and worsen symptoms in the long run. The idea of drinking more to cure a hangover is a myth.
Be Mindful of Pain Relievers: Use caution with over-the-counter pain medications. Ibuprofen can irritate the stomach, while acetaminophen can cause liver damage when combined with alcohol.
Try Other Soothing Foods: If you can't face mashed potatoes, consider other bland foods like toast, eggs, or broth-based soups to help you feel better.

Conclusion

So, are mashed potatoes good for a hangover? When prepared simply and without excessive fat, yes, they are a beneficial and sensible choice. Their ability to provide potassium for electrolyte balance and complex carbohydrates for steady energy makes them an excellent ally against the fatigue and weakness of a hangover. Paired with proper rehydration and rest, this comforting classic can help get you back on your feet. For more evidence-based information on dealing with hangovers, sources like the Cleveland Clinic offer valuable insights into what to eat and what to avoid.

Frequently Asked Questions

Potassium is an essential electrolyte that is often depleted due to alcohol's diuretic effect, which causes increased urination. Replenishing potassium is crucial for combating fatigue and muscle weakness associated with a hangover.

It is generally not recommended to eat rich, greasy foods like gravy when recovering from a hangover. These can be hard to digest and may further irritate a sensitive stomach. Stick to a simple, bland preparation for best results.

Sweet potatoes are also an excellent choice, as they are rich in complex carbohydrates and potassium. They also contain B vitamins and antioxidants, which can further aid recovery. The best choice depends on personal preference and how your stomach feels.

Eating a balanced meal containing protein, fat, and carbohydrates before drinking can slow the absorption of alcohol into the bloodstream, which may help mitigate the severity of a hangover. Waiting until after drinking to eat won't prevent the hangover, but the right food can help with recovery.

Focus on rehydration. Plain water, coconut water, or an electrolyte-infused sports drink are good choices. Avoid caffeinated beverages like coffee, which can be diuretic, and definitely avoid more alcohol.

The craving for greasy food is a common phenomenon, often linked to the psychological comfort it provides and the body's need for calories. However, this type of food can worsen digestive upset and is not the best choice for actual recovery.

There is no instant cure for a hangover; time is the only definitive remedy. Eating mashed potatoes helps your body address its nutritional deficits and provides energy, which can make you feel better over the course of several hours.