What food should I eat when I'm hungover? A guide to nutritional recovery

October 6, 2025 •

3 min read

Alcohol is a powerful diuretic that causes increased urination, leading to significant dehydration, which is a primary driver of many miserable hangover symptoms. Knowing what food should I eat when I'm hungover is crucial for helping your body recover by replenishing lost nutrients, balancing blood sugar, and calming an irritated stomach.

Quick Summary

Heavy alcohol consumption depletes fluids and essential nutrients. Dietary recovery focuses on rehydrating, restoring lost electrolytes, stabilizing blood sugar with gentle carbs, and easing nausea with soothing foods.

Key Points

Hydrate First: Focus on water, electrolyte drinks, or coconut water to counteract dehydration and restore fluid balance.
Go Bland for the Gut: Stick to simple, digestible carbs like toast or rice if your stomach is upset to stabilize blood sugar without causing irritation.
Restore Electrolytes: Eat potassium-rich foods like bananas, avocados, and coconut water to replace essential minerals lost due to alcohol's diuretic effect.
Boost Liver Function: Eggs provide L-cysteine, an amino acid that helps the body break down and eliminate acetaldehyde, a toxic byproduct of alcohol metabolism.
Soothe Nausea Naturally: Use ginger, in tea or fresh form, to help calm a queasy stomach and reduce nausea.
Stabilize Energy: Consume natural sugars from honey or fruit to gently raise low blood sugar levels and combat fatigue.
Avoid Greasy Foods: Skip the heavy, fatty foods, as they are difficult to digest and can worsen stomach irritation and nausea.

The Science Behind a Hangover

A hangover is a complex combination of physiological effects resulting from alcohol metabolism. Understanding what's happening inside your body is the first step toward a targeted recovery plan.

Dehydration and electrolyte imbalance: Alcohol is a diuretic, meaning it makes you urinate more. This leads to dehydration and the loss of important minerals like potassium, sodium, and magnesium, which are vital for proper nerve and muscle function.
Gastrointestinal distress: Alcohol irritates the lining of your stomach and intestines, which can cause nausea, indigestion, and bloating. This is why rich or greasy foods are often a poor choice for a queasy stomach.
Blood sugar fluctuations: The liver, which is busy metabolizing alcohol, has trouble maintaining normal blood sugar levels. This can lead to low blood sugar (hypoglycemia), contributing to feelings of fatigue, weakness, and irritability.
Inflammation and toxin buildup: Alcohol is metabolized into acetaldehyde, a toxic compound that contributes to inflammation and discomfort. Your liver needs the right nutrients to break down and eliminate this toxin efficiently.

Food and Drinks to Aid Your Recovery

Choosing the right foods can support your body's healing process and help you feel better faster. Focus on a combination of hydration, electrolytes, bland carbs, and specific nutrients.

Prioritize Hydration and Electrolytes

Rehydrating is priority number one. While water is essential, your body also needs to replace the electrolytes lost through frequent urination. Consider drinks like coconut water, bone broth, or electrolyte-enhanced beverages to restore sodium, potassium, and other minerals.

Settle Your Stomach with Bland Carbs

For an upset stomach, simple carbohydrates are beneficial. They can help boost low blood sugar without overwhelming your digestive system. Options include toast, crackers, oatmeal, or bananas.

Replenish Key Nutrients

Certain foods provide the vitamins and amino acids your body needs to process alcohol's byproducts. Eggs are rich in L-cysteine, which helps break down acetaldehyde. Salmon is a good source of B vitamins and omega-3 fatty acids. Spinach and leafy greens are packed with vitamins, minerals, and magnesium.

Soothe Nausea with Ginger

Ginger is known for its anti-nausea properties. Ginger tea can be helpful for a queasy stomach.

Stabilize Blood Sugar with Natural Sweetness

If your blood sugar is low, natural sugar from honey or fruit can provide a needed boost.

Good vs. Bad Hangover Foods: A Comparison Table


Good Hangover Foods	Why It Helps	What to Avoid	Why to Avoid It
Scrambled Eggs	Provides L-cysteine to help detoxify alcohol's byproducts.	Greasy Burgers & Fries	High in fat, difficult to digest, and can irritate an upset stomach.
Coconut Water	Replenishes electrolytes like potassium lost due to dehydration.	More Alcohol ('Hair of the Dog')	Only delays recovery and prolongs your symptoms.
Whole Wheat Toast	Gentle on the stomach, provides carbs to stabilize blood sugar.	Excessive Coffee	Further dehydrates and can aggravate an already irritated stomach.
Bananas	Supplies potassium and is easy to digest for a nauseous gut.	Spicy Foods	Can be too aggressive for a sensitive stomach lining, increasing irritation.
Ginger Tea	Known to soothe and reduce nausea naturally.	Sugary Drinks (except small amounts of juice)	Can cause blood sugar to spike and then crash, worsening fatigue.
Chicken Noodle Soup	Rehydrates, replenishes sodium, and is gentle and soothing.	Acidic Foods (e.g., tomato soup)	May increase stomach acid and cause heartburn.

Sample Hangover Recovery Meals

Breakfast Smoothie: Blend coconut water, a banana, a handful of spinach, and protein powder.
Avocado Toast with Eggs: Avocado provides healthy fats and potassium, while eggs supply protein and L-cysteine. Serve on whole-grain toast.
Chicken and Rice Broth Bowl: This simple meal is easy on the digestive system, providing hydration, sodium, carbs, and protein.
Ginger and Honey Tea: A calming beverage to help with nausea.
Oatmeal with Berries and Nuts: A balanced meal for steady energy, antioxidants, vitamins, and magnesium.

Conclusion

While there is no magic cure for a hangover, making conscious dietary choices can significantly ease your symptoms. Prioritize rehydration, replenish lost electrolytes and vitamins, and choose gentle, nourishing foods. Water, electrolyte drinks, eggs, bananas, and other nutrient-rich options are beneficial. Avoid more alcohol, greasy foods, and excessive caffeine, as these can worsen symptoms. Time and rest, supported by proper nutrition, are key to recovery.

For more in-depth information on nutrition, you can consult resources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

No, this is a myth. Greasy, high-fat foods are difficult for your body to digest and can irritate an already sensitive stomach, potentially making your hangover symptoms worse.

No, drinking more alcohol only delays the inevitable. While it might temporarily numb symptoms, it increases the toxic load on your body and can lead to a more severe hangover later.

The best drinks are those that rehydrate and replenish electrolytes. Options include water, coconut water, bone broth, or electrolyte-enhanced drinks like Pedialyte.

Your body loses sodium and other electrolytes from dehydration caused by drinking. Craving salty food is a natural response as your body seeks to restore its mineral balance.

Alcohol depletes your body of several key nutrients, particularly B vitamins and Vitamin C. Foods like eggs, salmon, and spinach can help replenish these.

It's best to be cautious with coffee. Its caffeine can further dehydrate you and irritate an already sensitive stomach. If you do have coffee, be sure to also drink plenty of water.

Prevention is the best cure. Drinking in moderation, staying hydrated by alternating alcoholic drinks with water, and eating a substantial meal before drinking are all effective strategies.