Should You Eat Food if You're Hungover?

November 21, 2025 •

3 min read

Approximately 75% of people who drink alcohol will experience a hangover at some point, and many turn to food for relief. The question of whether you should eat food if you're hungover is a common one, and the answer is not only yes, but also that the right food choices are crucial for recovery and comfort.

Quick Summary

Eating after drinking can help replenish lost nutrients and stabilize blood sugar, but the type of food is critical for managing symptoms like nausea and dehydration. Good choices include easily digestible, electrolyte-rich options, while greasy, sugary, and acidic foods can worsen discomfort.

Key Points

Start Bland and Gentle: Begin with easily digestible, bland carbohydrates like toast or crackers to stabilize low blood sugar without upsetting your stomach.
Replenish Electrolytes: Foods high in potassium, such as bananas, coconut water, and avocados, can counteract the electrolyte loss caused by dehydration.
Soothe Your Stomach: Ginger tea or simple broths can calm nausea and settle an irritated digestive system.
Avoid the Greasy Myth: Skip the greasy breakfast. Fatty, difficult-to-digest foods will only add stress to your sensitive stomach and can worsen nausea.
Prioritize Hydration: Pair food with plenty of water or electrolyte-rich drinks to combat dehydration, which is a major cause of hangover symptoms.
Boost B Vitamins: Consume foods rich in B vitamins, like eggs and salmon, which are depleted by alcohol and are crucial for energy production.

The Science Behind Your Hangover

Before diving into which foods are best, it's important to understand what a hangover actually is. A hangover is a complex state caused by several physiological changes initiated by excessive alcohol consumption.

Why Do You Feel So Bad?

Dehydration: Alcohol is a diuretic, meaning it causes increased urination, leading to fluid and electrolyte loss. This contributes to headaches, dizziness, and thirst.
Gastrointestinal Distress: Alcohol irritates the stomach lining and increases stomach acid, often leading to nausea, vomiting, and abdominal pain.
Inflammation: The immune system's inflammatory response to alcohol and its toxic byproduct, acetaldehyde, can cause a general feeling of malaise.
Lowered Blood Sugar: Your liver, busy metabolizing alcohol, produces less glucose, resulting in low blood sugar levels. This can cause fatigue, weakness, and shakiness.
Sleep Disruption: While alcohol may induce sleep, it disrupts the restorative sleep cycle, leaving you groggy and unrefreshed.

Best Foods to Aid Hangover Recovery

Choosing the right foods can help mitigate the symptoms by addressing the underlying causes like dehydration, nutrient depletion, and low blood sugar. The goal is to choose options that are hydrating, gentle on the stomach, and rich in replenishing nutrients.

Recommended Hangover Foods:

Eggs: Rich in amino acids like cysteine, which help the liver process alcohol's toxic byproducts.
Bananas: High in potassium, which is often depleted due to alcohol's diuretic effect. They are also easy on the stomach.
Whole-Grain Toast or Crackers: These are bland, easy-to-digest carbs that can help raise low blood sugar levels.
Ginger: Known for its anti-nausea properties, ginger can soothe an upset stomach. Try ginger tea or add fresh ginger to a smoothie.
Watermelon: With a high water content and natural sugars, watermelon is excellent for hydration and replenishing electrolytes.
Salmon: A great source of B vitamins and anti-inflammatory omega-3 fatty acids, which can help combat inflammation caused by drinking.
Bone Broth: Contains essential electrolytes and minerals, and the warmth can be comforting on a queasy stomach.
Leafy Greens: Nutrient-dense options like spinach contain potassium and magnesium to help restore electrolyte balance.

Worst Foods to Avoid When Hungover

Just as some foods can help, others can make your symptoms much worse. It's best to steer clear of anything that might further irritate your stomach or worsen dehydration.

Foods to Stay Away From:

Greasy, Fatty Foods: The popular myth that a greasy breakfast 'soaks up' alcohol is false. Heavy, fatty foods are difficult to digest and can aggravate an already irritated stomach, leading to more nausea.
Coffee: While a jolt of caffeine might seem appealing, it's a diuretic that can worsen dehydration. The acidity can also further irritate your stomach.
Spicy Foods: These can increase stomach irritation and cause acid reflux, exacerbating gastrointestinal distress.
Sugary Foods and Drinks: While alcohol can lower blood sugar, a sudden spike from sugary foods can lead to a crash, leaving you feeling more tired and irritable.

A Balanced Approach: How to Eat Your Way to Feeling Better

Eating is not a 'cure' for a hangover, which primarily requires time for your body to process the alcohol. However, strategic eating can significantly alleviate symptoms and speed up the recovery process. The key is to start slow and listen to your body. Begin with bland, gentle options and gradually introduce more nutritious foods as your stomach settles. Prioritizing hydration alongside food is non-negotiable.

Best vs. Worst Hangover Food Choices: A Comparison


Feature	Best Food Choices	Worst Food Choices
Stomach Impact	Gentle, easily digestible (toast, bananas)	Irritating, hard to digest (greasy burgers, spicy dishes)
Nutrient Repletion	Electrolytes (bananas, coconut water), B vitamins (eggs, salmon)	Nutrient-deficient (sugary pastries, chips)
Inflammation	Anti-inflammatory fats (salmon, avocado)	Pro-inflammatory fats (fried foods)
Hydration	High water content (watermelon, broth), electrolyte-rich drinks	Dehydrating (coffee, more alcohol)
Blood Sugar	Sustained energy (oats, whole grains)	Spikes and crashes (sugary drinks, pastries)

Conclusion

While no food can offer an instant cure, a strategic approach to eating can be one of your best allies in recovering from a hangover. By focusing on gentle, hydrating, and nutrient-rich foods while avoiding irritating and heavy meals, you can help your body get back on track. Remember, the best strategy is always moderation, but for those mornings when it didn't happen, a thoughtful meal can make a world of difference.

An authoritative resource for understanding the science of a hangover is the National Institute on Alcohol Abuse and Alcoholism (NIAAA).

Frequently Asked Questions

No, this is a myth. Greasy, fatty foods are difficult to digest and can actually irritate your stomach lining, worsening symptoms like nausea and indigestion rather than helping.

Alcohol consumption can cause a drop in your blood sugar levels. This is because your liver is busy processing the alcohol, leaving less capacity to produce glucose, which can lead to feelings of shakiness and intense hunger.

Eating a balanced meal containing protein, fat, and carbohydrates before drinking is better for preventing a hangover, as it slows the absorption of alcohol. Eating the next day helps replenish lost nutrients but doesn't absorb the alcohol already consumed.

Yes, for several reasons. Coffee is a diuretic and can worsen dehydration, which is a major component of a hangover. The acidity can also further irritate a sensitive stomach.

Water is the best choice for rehydration. For an extra boost of electrolytes, consider coconut water, fruit juice, or a sports drink to help replace lost minerals like potassium and sodium.

If solid food is unappealing, focus on liquids first. Sip water slowly, try a gentle broth, or ginger tea to help settle your stomach. Start with small, bland snacks like crackers only when you feel ready.

While no food can prevent a hangover from excessive drinking, eating a substantial meal with healthy fats and protein before drinking can slow alcohol absorption. Foods like eggs, avocado, and whole grains are good options.