What foods help you feel better when hungover?

November 27, 2025 •

3 min read

While there's no magic cure for a hangover, certain foods can significantly alleviate your symptoms by restoring lost nutrients and rehydrating your body. Understanding what foods help you feel better when hungover is key to a faster, smoother recovery from a night of overindulgence.

Quick Summary

Combat hangover symptoms by focusing on foods that restore hydration, replenish essential nutrients like B vitamins and potassium, and settle an upset stomach. Smart dietary choices can aid the body's natural recovery process.

Key Points

Replenish Electrolytes: Hydrating foods and drinks like coconut water and bananas are essential for restoring electrolytes lost during alcohol consumption.
Stabilize Blood Sugar: Eat complex carbohydrates such as oatmeal and toast to provide a slow, steady release of energy and combat fatigue.
Eat Protein-Rich Foods: Eggs contain the amino acid cysteine, which assists the liver in processing alcohol's toxic byproducts.
Soothe Your Stomach: Ginger tea or supplements are well-known for their anti-nausea properties and can calm an upset stomach.
Avoid Greasy Food: While tempting, fried and greasy meals can irritate an already sensitive digestive system and may worsen your hangover symptoms.
Combat Inflammation: Foods like salmon and leafy greens are rich in anti-inflammatory omega-3s and antioxidants to help reduce the body's inflammatory response.

Why the Right Foods Matter for Hangover Recovery

After a night of drinking, your body is under stress. Alcohol acts as a diuretic, leading to dehydration and flushing out vital electrolytes like potassium and sodium. It also disrupts your sleep, depletes B vitamins, and can cause stomach irritation. The key to recovery lies in addressing these physiological imbalances with targeted nutritional support. Choosing the right foods can replenish what was lost and provide the energy needed to get back on your feet.

The Best Foods for Rehydration and Electrolytes

Dehydration is a primary cause of hangover headaches and fatigue. Replenishing fluids and electrolytes is paramount. Consider options like coconut water, which is rich in electrolytes, watermelon for hydration and vitamins, bananas to replenish potassium, and bone broth to restore sodium and soothe the stomach.

Foods for Stabilizing Blood Sugar and Boosting Energy

Alcohol can cause your blood sugar to drop, leaving you feeling tired and shaky. Eating complex carbohydrates and protein can help stabilize these levels.

Oatmeal: Provides slow-release complex carbohydrates and is easy on the stomach.
Eggs: Contain cysteine, an amino acid that aids in breaking down alcohol's byproducts, and are rich in B vitamins.
Toast and Crackers: Gentle on a sensitive stomach and help restore low blood sugar.
Protein-Rich Smoothies: Offer a balanced mix of carbs and protein for sustained energy without upsetting the stomach.

Combating Nausea and Inflammation

For those with a queasy stomach, certain foods can offer relief, while others fight the inflammation caused by excessive drinking. Ginger is a renowned natural remedy for nausea. Salmon is high in anti-inflammatory omega-3 fatty acids and B vitamins. Spinach is rich in magnesium and antioxidants. Avocado provides potassium, healthy fats, and may help protect against liver injury.

Comparison Table: Greasy vs. Nutrient-Rich Breakfast


Feature	Greasy Fast Food (e.g., Bacon, Fried Potatoes)	Nutrient-Rich Breakfast (e.g., Scrambled Eggs with Avocado Toast)
Stomach Impact	Can further irritate a sensitive stomach, potentially worsening nausea and indigestion.	Gentle on the stomach; easy to digest.
Energy Source	Simple fats and carbs provide a temporary energy spike, followed by a crash.	Complex carbohydrates and protein offer slow, sustained energy, stabilizing blood sugar.
Nutrient Replenishment	Often lacks the vitamins and electrolytes needed for recovery.	Replenishes B vitamins (eggs), potassium (avocado), and offers healthy fats.
Liver Support	Can add strain to the liver, which is already working to metabolize alcohol.	Provides amino acids and nutrients that aid the liver's detoxification process.

The Importance of Balanced Fueling

Choosing the right foods is not just about a single ingredient but about providing your body with a balanced mix of nutrients to aid recovery. Avoid the temptation of greasy, fried foods, which might seem comforting but will likely worsen symptoms. Instead, opt for a combination of gentle carbs, lean protein, and hydrating fruits and vegetables. For more in-depth information on the effects of alcohol on the body, refer to authoritative health sources like the National Institutes of Health.

A Final Word on Hangover Recovery

While the foods mentioned above can certainly help, remember that the most effective cure for a hangover is time and rest. These nutritional strategies simply provide the building blocks your body needs to recover more efficiently. Staying hydrated with water and electrolyte drinks throughout the day is just as crucial as the food you eat. Listen to your body and choose foods that feel right for you, focusing on gentle, nourishing options that will help you feel human again. The path to recovery is not a sprint, but a steady, nutritional rebuild.

Frequently Asked Questions

Alcohol is a diuretic, which means it causes you to urinate more frequently. This increased fluid loss leads to dehydration, which can manifest as headaches, dizziness, and intense thirst.

Contrary to popular belief, a greasy breakfast is not ideal for a hangover. Heavy, fatty foods can put extra strain on your digestive system and liver, potentially worsening symptoms like nausea.

Coconut water is an excellent choice as it's naturally rich in electrolytes like potassium and is great for rehydration. Electrolyte-infused drinks can also be effective.

While your liver works to process alcohol at its own pace, foods containing amino acids like eggs (with cysteine) and protein can provide support. Antioxidant-rich foods can also help combat stress on the liver.

Coffee is not recommended. It is a diuretic, which can further dehydrate you, and its acidity can irritate an upset stomach, potentially making you feel worse.

Bananas are rich in potassium, a key electrolyte lost during drinking, and easy to digest. Toast is a simple carbohydrate that can stabilize low blood sugar without upsetting a sensitive stomach.

Yes, avoid fried or very spicy foods, which can cause indigestion. Steer clear of high-sugar drinks and more alcohol, as they can further disrupt your body's recovery process.