Should you avoid dairy when hungover?

December 29, 2025 •

3 min read

Overconsumption of alcohol can lead to inflammation of the stomach lining, which can make the digestion of fatty or rich foods difficult. This is a key reason why you might want to reconsider dairy when hungover, especially if you have a sensitive stomach or are prone to indigestion.

Quick Summary

Dairy products can be difficult to digest for an irritated stomach, potentially worsening hangover symptoms like nausea and bloating. Individual sensitivity, hydration levels, and the type of dairy consumed all play a role in how your body reacts the morning after drinking. Focusing on hydration and easily digestible foods is often a better strategy for recovery.

Key Points

Avoid Heavy Dairy: The high fat and protein in dairy can be difficult for an alcohol-irritated stomach to digest, potentially worsening nausea and bloating.
Prioritize Rehydration: Dehydration is a major cause of hangover symptoms; focus on drinking plenty of water and electrolyte-rich fluids like coconut water.
Beware of Lactose Intolerance: Alcohol can temporarily increase lactose sensitivity, causing further gastrointestinal distress for many people.
Choose Easy-to-Digest Foods: Bland, nutrient-rich foods such as eggs, toast, and bananas are more effective at settling your stomach and replenishing nutrients.
Hydration is Not a Myth: Milk is more hydrating than water for regular use, but for a hangover, plain water and electrolytes are best to quickly flush toxins and rehydrate.
Consider the Individual: While avoiding dairy is a good general rule, some people might tolerate small amounts of low-fat dairy. Pay attention to your own body's signals.

The Gut-Wrenching Truth About Dairy and Hangovers

After a night of heavy drinking, your body is in a state of distress. Alcohol acts as a diuretic, leading to dehydration, and also irritates the stomach lining, causing inflammation and increased acid production. This creates a hostile environment for digestion, making it a bad time to introduce foods that are naturally difficult to process, like heavy dairy products. While some anecdotal evidence suggests a glass of milk can 'coat the stomach' and soothe it, this isn't supported by science. In reality, the high fat and protein content in dairy can slow down stomach emptying and increase the chances of indigestion, nausea, and bloating.

Why Dairy Can Be Problematic for Hangovers

Here are some of the key reasons why dairy might be a poor choice for your sensitive, hungover system:

Difficult Digestion: The fat and protein in dairy require a significant amount of work from your digestive system to break down. When your gut is already inflamed and trying to recover from alcohol, this added stress can lead to discomfort.
Potential Lactose Intolerance: Alcohol can temporarily disrupt the digestive process, making lactose more difficult to break down, even for those who aren't typically lactose intolerant. This can cause significant gastrointestinal distress, including bloating, gas, and diarrhea.
Slows Down Recovery: By diverting your body's resources to digesting heavy dairy, you are slowing down the process of flushing out the alcohol and its toxic byproducts, such as acetaldehyde. Your liver is already working overtime, and adding rich food to the mix isn't helpful.
Worsens Inflammation: Alcohol causes inflammation, and for many people, dairy can also contribute to inflammation. The combination can exacerbate your symptoms and leave you feeling worse for longer.

Healthier Hangover Alternatives

Instead of reaching for a greasy cheese-and-bbutter breakfast, consider these options to help your body recover more efficiently:

Hydration is Key: Your top priority should be rehydrating. Plain water is best, but drinks with electrolytes, like coconut water or a sports drink, can replenish lost minerals.
Simple Carbohydrates: Bland carbs like toast, crackers, or oatmeal can help raise low blood sugar levels and settle your stomach without putting too much strain on your digestive system.
Replenish Nutrients: Eggs are a great option, as they contain cysteine, which helps your body break down the hangover-causing toxin acetaldehyde. A banana is also excellent for replenishing potassium.
Herbal Tea: Ginger or peppermint tea can help soothe a nauseous stomach.

Comparison Table: Dairy vs. Better Hangover Choices


Feature	Dairy Products	Optimal Hangover Food	Outcome
Digestion	High in fat and protein, requires more effort to digest.	Simple carbs and protein, easily digestible.	Slow and strenuous vs. Quick and soothing
Hydration	Contains fluids, but can also worsen bloating and potentially slow down fluid retention.	Replenishes electrolytes and water directly.	Less effective vs. Highly effective
Nutrient Repletion	Offers calcium and protein, but may hinder recovery.	Focuses on lost electrolytes, vitamins, and minerals like potassium and cysteine.	Potential hindrance vs. Focused recovery
Stomach Effects	Can increase bloating, nausea, and indigestion.	Can settle the stomach and boost energy.	Irritating vs. Calming

Best Practices for Recovery

Ultimately, time is the only definitive cure for a hangover. However, by making smarter dietary choices, you can ease your symptoms and support your body's natural recovery process. Listen to your body and choose bland, nutrient-dense foods over rich, fatty options. For some, a small amount of low-fat dairy like yogurt might be tolerable, but for most, it's best to steer clear. A healthy breakfast of eggs on toast, a nutrient-packed smoothie made with non-dairy milk, or simply drinking plenty of water will help you feel human again much faster than a dairy-laden meal.

Conclusion

While a glass of milk may seem like a comforting choice for a troubled stomach after a night out, the evidence suggests that for many, especially those with sensitive digestion, it could actually worsen symptoms. Alcohol irritates the digestive system, and adding difficult-to-digest fatty foods like dairy can exacerbate discomfort, bloating, and nausea. Focusing on straightforward hydration, bland carbs, and nutrient-replenishing foods like eggs and bananas is a far more effective strategy for a smoother recovery. Ultimately, knowing your body's sensitivity is key, but for most, avoiding dairy when hungover is the safer bet for easing your suffering. For a scientifically-backed look into general hangover treatments, see this resource from the British Dietetic Association.

Frequently Asked Questions

No, milk is not a scientifically proven cure for a hangover. Its high fat and protein content can be difficult for an already irritated stomach to digest, potentially worsening nausea and indigestion.

For many people, yes. The inflammatory effects of alcohol combined with the difficulty of digesting heavy dairy can exacerbate symptoms like bloating, nausea, and stomach discomfort.

Better alternatives include water, coconut water for electrolytes, clear broth, or herbal teas like ginger or peppermint, which can be soothing for an upset stomach.

Yogurt, especially full-fat varieties, can still be difficult to digest. While some might find relief from probiotics, it's safer to stick to simpler foods and liquids, especially if you have a sensitive stomach.

The idea that milk 'lines your stomach' is a myth. While fatty foods can slow alcohol absorption slightly, milk won't prevent you from getting drunk or hungover, and its effects are minimal compared to consuming other foods or simply eating before you drink.

Focus on bland, easily digestible foods. Examples include toast, eggs (which contain cysteine to break down toxins), oatmeal, bananas for potassium, and smoothies with non-dairy milk and fruit.

While some find comfort in it, chocolate milk is often high in fat and sugar, which can upset a sensitive stomach. While it offers some hydration and sugar, there are better options that won't risk digestive discomfort.