Should I Eat More After Drinking Alcohol? The Truth About 'Drunchies'

October 26, 2025 •

4 min read

Research shows that consuming alcohol can activate the same brain neurons as starvation, triggering intense hunger pangs. So, should I eat more after drinking alcohol? The answer is nuanced, depending on what and when you eat, with greasy foods often doing more harm than good.

Quick Summary

Alcohol disrupts appetite-regulating hormones and activates hunger signals in the brain, leading to strong cravings often called 'drunchies'. While eating before or with alcohol can slow absorption, eating a large, greasy meal afterwards can worsen hangover symptoms. The best strategy involves smart choices, focusing on rehydration and nutrient replenishment rather than trying to 'soak up' alcohol.

Key Points

Alcohol triggers hunger hormonally: Alcohol suppresses the fullness hormone leptin and increases the hunger hormone ghrelin, making you feel ravenous even after consuming calories.
Greasy food is a myth: Eating a big, greasy meal after drinking does not 'soak up' alcohol and can actually make hangover symptoms like indigestion and nausea worse.
Timing is crucial: Eating a balanced meal before or while drinking is more effective at slowing alcohol absorption than eating after the fact.
Focus on hydration: Rehydrating with water, coconut water, or sports drinks is one of the most effective ways to combat post-drinking symptoms.
Opt for healthy, bland options: To ease an upset stomach, choose simple foods like toast, eggs, or bananas, which are easy to digest and replenish nutrients.

The Science Behind Alcohol-Induced Hunger

Many people have experienced the intense food cravings, often for greasy or salty junk food, that follow a few alcoholic drinks. These cravings, nicknamed 'drunchies,' aren't just a lapse in willpower; they are a complex physiological response. Here’s what happens in your body:

Hormonal Disruption: Alcohol can mess with your body's key appetite hormones. It suppresses leptin, the hormone that signals fullness, while simultaneously increasing ghrelin, the hormone that makes you feel hungry. This creates a perfect storm where you feel hungry even when you’ve already consumed plenty of calories from drinks.
Brain's Starvation Mode: Studies on mice, mirrored by observed human behavior, reveal that alcohol can activate Agouti-related protein (AgRP) neurons in the brain. These same neurons are triggered during periods of starvation, convincing your brain that it needs to eat, even though you’ve consumed calories. This explains why your cravings feel so primal and urgent.
Blood Sugar Fluctuation: Alcohol consumption can cause a drop in blood sugar levels, as your liver is busy processing alcohol instead of releasing stored glucose. This drop can lead to fatigue and headaches and trigger cravings for quick-energy sources like carbohydrates and sugar.

The Myth of 'Soaking Up' the Alcohol

Many people mistakenly believe that eating a large, greasy meal after a night of heavy drinking will help 'soak up' the alcohol and prevent a hangover. This is a myth. Here’s why this strategy backfires:

Once Absorbed, It's Too Late: By the time you’re eating that late-night pizza, most of the alcohol has already been absorbed into your bloodstream. Food, especially a heavy, high-fat meal, will do little to change your current state of intoxication or sober you up more quickly. The only thing that will metabolize the alcohol is time and your liver.
Increased Digestive Strain: Greasy, fatty foods are harder for your body to digest. Paired with an already irritated stomach lining from alcohol consumption, this can lead to worsened indigestion, nausea, and general digestive discomfort the next morning. Your body is already working overtime to process the alcohol, and a heavy meal adds a significant burden.
Worsening Dehydration: Many post-drinking junk food options are also high in sodium. Excessive sodium can exacerbate the dehydration caused by alcohol, making you feel worse, not better.

Smart Food Choices for Post-Drinking Recovery

Instead of caving to the allure of greasy junk food, make smarter choices that actually help your body recover. Here’s a list of foods and beverages to focus on:

Hydrating Beverages: Water is paramount. Alcohol is a diuretic, so replenishing fluids is crucial. Coconut water or sports drinks can help restore lost electrolytes like sodium and potassium.
Complex Carbohydrates: These help stabilize your blood sugar without causing a crash. Opt for whole-grain toast, crackers, or oatmeal.
Lean Proteins: Eggs are a fantastic choice, providing amino acids like cysteine that assist the liver in detoxification. Other options include chicken breast, salmon, or Greek yogurt.
Potassium-Rich Foods: Alcohol depletes potassium. Replenish it with bananas, avocados, or sweet potatoes.
Gentle on the Stomach: If your stomach is upset, stick to bland, simple foods. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a good go-to for soothing an upset stomach.

Comparison of Eating After Drinking: Myth vs. Reality


Feature	Eating a Greasy Meal (Myth)	Eating a Nutrient-Rich Snack (Reality)
Effect on Sobering	Doesn't speed up sobering. May prolong it by slowing alcohol metabolism.	No direct impact on sobering speed once alcohol is absorbed.
Digestive Impact	Often leads to worsened indigestion, nausea, and stomach upset.	Soothes the stomach and aids in gentle digestion.
Dehydration	High sodium content can worsen dehydration symptoms.	Helps replenish electrolytes and restore fluid balance.
Nutrient Replenishment	Offers minimal nutritional value, primarily empty calories.	Replaces lost vitamins (e.g., B vitamins), minerals, and energy stores.
Long-Term Health	Can contribute to weight gain and unhealthy eating patterns.	Supports overall recovery and minimizes damage to the body.

What to Eat for Optimal Recovery

For a truly effective post-drinking recovery strategy, focus on a balanced approach. It is most beneficial to eat a balanced, nutrient-dense meal before or during drinking, which slows the rate of alcohol absorption. If you find yourself hungry afterward, resist the urge for high-fat, high-sodium foods. Instead, opt for a small, healthy snack rich in protein and complex carbs to stabilize blood sugar and provide gentle nourishment. For instance, a piece of whole-wheat toast with a little avocado or a small bowl of chicken noodle soup is a much better choice than a cheeseburger. The key is to support your body's natural recovery process, not to overload it further.

Conclusion: Eat Wisely, Not More

The notion that you should eat more or eat greasy food to combat the effects of alcohol is a harmful misconception. While the intense hunger caused by alcohol is a real physiological phenomenon, giving in to unhealthy cravings is counterproductive and can prolong or worsen hangover symptoms. The best approach is proactive: eat a balanced meal before drinking and, if hunger strikes later, choose a small, nutritious snack that rehydrates and replenishes lost nutrients. Remember, your liver needs time, not a greasy feast, to process alcohol effectively. By making informed food choices, you can better manage the effects of alcohol on your body and feel better the next day.

Here’s a link for further reading on the science of alcohol and food cravings from ZBiotics: Alcohol and Food Cravings: Why Alcohol Can Make You Hungry.

Frequently Asked Questions

Alcohol can interfere with your appetite-regulating hormones, increasing hunger and activating brain signals that mimic starvation mode. This often leads to strong cravings, even when your body doesn't need more calories.

No, this is a myth. A large, greasy meal is hard to digest and can irritate an alcohol-inflamed stomach, potentially worsening symptoms like nausea, indigestion, and bloating the next day.

Focus on easily digestible, nutrient-rich foods. Good options include complex carbohydrates like whole-wheat toast, lean protein like eggs, and potassium-rich foods like bananas or avocados. These help stabilize blood sugar and replenish lost nutrients.

The most beneficial time to eat is before or with your alcohol consumption. This helps slow the absorption of alcohol into your bloodstream, which can reduce intoxication effects. Eating after the alcohol has already been absorbed is much less effective.

You can minimize cravings by eating a substantial, balanced meal before drinking, staying hydrated with water throughout the night, and preparing healthy snacks in advance to have on hand.

If you ate a balanced meal beforehand, it's fine. However, if you drank on an empty stomach and are feeling unwell, a small, healthy snack like crackers or toast can help stabilize blood sugar and settle your stomach. Avoid going to bed with a heavy, greasy meal.

Drinking plenty of water is the most important step. For faster rehydration, consider adding electrolytes with a sports drink, coconut water, or a bowl of salty soup, as alcohol causes increased urination and loss of these essential minerals.