What is Best to Eat When Hungover? Your Guide to Feeling Better

October 6, 2025 •

4 min read

According to the Cleveland Clinic, a hangover is characterized by dehydration and the toxic byproducts of alcohol metabolism. Knowing what is best to eat when hungover is crucial for helping your body recover, replenish lost nutrients, and stabilize blood sugar levels.

Quick Summary

This guide details the best foods and drinks to aid hangover recovery by focusing on hydration, nutrient replenishment, and gentle digestion. It explains which meals to embrace and which to avoid to soothe your stomach and help your body process lingering toxins.

Key Points

Hydrate and Replenish: Alcohol is a diuretic, so start with fluids like water, coconut water, or broth to combat dehydration and electrolyte loss.
Eat Bland Carbs: Opt for easy-to-digest carbohydrates like toast or oatmeal to stabilize low blood sugar without upsetting your sensitive stomach.
Support Your Liver: Eggs provide cysteine, an amino acid that helps your liver break down alcohol's toxic byproducts.
Avoid Greasy Foods: Counter to popular belief, greasy meals can worsen nausea and irritation in an already sensitive digestive system.
Soothe with Ginger: Ginger is a proven remedy for nausea, which can be consumed as tea or in a smoothie.
Consider Anti-Inflammatory Foods: Fatty fish like salmon and leafy greens contain compounds that can help reduce alcohol-induced inflammation.

Rehydrate and Replenish with Electrolytes

One of the main culprits behind hangover headaches and fatigue is dehydration, caused by alcohol's diuretic effect. Consuming fluids and electrolytes is the first and most critical step in recovery.

Coconut Water: Rich in potassium and other electrolytes, coconut water is an excellent, natural alternative to sugary sports drinks. It helps to replenish the minerals your body has lost, all while being gentle on a sensitive stomach.
Broth-Based Soups: Chicken noodle soup or a simple vegetable broth offers hydration and electrolytes like sodium. The warmth can also be very soothing for a queasy stomach, and the gentle carbohydrates in the noodles can help stabilize blood sugar.
Watermelon: With its high water content, watermelon is a great choice for rehydration. It also contains L-citrulline, an amino acid that can increase blood flow and may help with headaches.

Soothe Your Stomach with Bland Carbohydrates

Alcohol can irritate your stomach lining, leading to nausea. Bland, easy-to-digest carbohydrates are often the best choice to settle your stomach and provide a gentle energy boost.

Toast and Honey: A simple piece of whole-grain toast provides carbohydrates to help raise low blood sugar. Drizzling it with honey adds fructose, which may help speed up the body's metabolism of alcohol's toxic byproducts.
Oatmeal: This complex carbohydrate provides a slow, steady release of energy, preventing the blood sugar crash associated with sugary breakfast foods. It's also a good source of B vitamins, magnesium, and fiber.
Crackers: Plain crackers can be easy to stomach, providing a quick source of energy when you don't feel up to a full meal. Pairing them with hummus or a bit of peanut butter adds protein and healthy fats.

Boost Your Liver Function and Replenish Nutrients

Your liver works overtime to process alcohol, and drinking depletes important vitamins and minerals. Incorporating specific foods can help support your liver and restore your body's nutrient balance.

Eggs: Eggs are rich in cysteine, an amino acid that helps your body produce the antioxidant glutathione, which is vital for breaking down acetaldehyde, a toxic byproduct of alcohol metabolism. They are also packed with B vitamins, which are often depleted by heavy drinking.
Salmon: This fatty fish is a fantastic source of anti-inflammatory omega-3 fatty acids, which can combat the inflammation caused by alcohol. Salmon is also high in B vitamins, which are essential for restoring normal body functions.
Asparagus: Some studies suggest that asparagus extract can boost enzymes that help break down alcohol and protect liver cells. It is also a good source of zinc and folate.

A Comparison of Hangover Foods

To help you decide what to reach for, here is a breakdown of the benefits and drawbacks of common hangover food choices.


Food/Drink	Primary Benefit	Potential Drawback	Best For...
Coconut Water	Electrolyte replenishment, gentle hydration	None	Anyone with an upset stomach or severe dehydration
Greasy "Fry-Up"	Perceived comfort food	Can worsen nausea and indigestion	Avoid for recovery; can be consumed before drinking to slow absorption
Eggs on Toast	Cysteine for liver support, bland carbs for energy	Greasy cooking methods should be avoided	A balanced meal for stabilizing blood sugar and providing nutrients
Coffee	Temporary energy boost from caffeine	Can increase dehydration and irritate the stomach	Not recommended; opt for green or ginger tea instead
Smoothie	Hydration, quick nutrient absorption	Can contain high sugar if not careful	Anyone needing quick, easy nutrition that's gentle on the stomach
Spicy Food	Strong flavors can wake you up	Irritates stomach lining, can cause heartburn	Avoid completely during hangover recovery

How to Create the Perfect Hangover Meal Plan

When structuring your recovery meal, it is best to start simple and gradually build up to more complex foods as you feel better. Remember, listening to your body is key.

Step 1: Hydrate Immediately

Upon waking, your first priority is to rehydrate. Start by slowly sipping water. If you can tolerate it, move on to coconut water or a natural electrolyte drink to replace lost minerals.

Step 2: Introduce Gentle Carbs

Once your stomach feels more settled, introduce bland, simple carbohydrates. This could be a slice of whole-grain toast with a light spread of honey or a small bowl of oatmeal.

Step 3: Add Protein and Nutrients

When your appetite returns, incorporate protein to provide energy and amino acids. An easy option is scrambled eggs, cooked gently with minimal oil. Alternatively, a piece of baked salmon on rice can be highly beneficial.

Step 4: Include Anti-Inflammatory Foods

Throughout the day, add anti-inflammatory ingredients to your meals. Ginger tea can soothe nausea, while leafy greens added to an omelet or smoothie provide extra vitamins and minerals. A side of avocado toast also delivers potassium and healthy fats.

Conclusion: Eat Smart to Recover Faster

While there is no magic cure for a hangover, choosing the right foods can significantly alleviate your symptoms and help your body bounce back more quickly. The key principles are rehydration, nutrient replenishment, and being gentle on your stomach. By focusing on simple carbs, lean proteins, electrolytes, and anti-inflammatory foods, you can accelerate your recovery. Avoid the common mistake of reaching for greasy, spicy, or highly acidic foods, which can do more harm than good. A mindful approach to what you eat when hungover is the most effective strategy for feeling like yourself again.

Outbound Link

For more information on the physical effects of alcohol and effective recovery strategies, see the MedlinePlus medical encyclopedia.

Frequently Asked Questions

Alcohol acts as a diuretic, causing increased urination and leading to dehydration. Dehydration is a major cause of hangover symptoms like headaches, dizziness, and fatigue. Replacing lost fluids and electrolytes is the first and most crucial step in recovery.

No, this is a myth. Eating greasy, heavy foods on a sensitive, hungover stomach can actually worsen nausea and indigestion. While eating fatty food before drinking can slow alcohol absorption, it is counterproductive for recovery the next day. Stick to lighter, more gentle meals.

Eggs contain an amino acid called cysteine, which helps the body produce glutathione. Glutathione is an antioxidant that helps break down acetaldehyde, the toxic byproduct of alcohol metabolism that contributes to hangover symptoms. Eggs are also a good source of B vitamins, which are depleted by drinking.

Both are beneficial, but a sports drink or coconut water can be more effective for replenishing electrolytes like potassium and sodium, which are lost during heavy drinking. However, many sports drinks are high in sugar, so an unsweetened electrolyte alternative like coconut water or a simple broth is often a gentler choice.

It is generally not recommended to drink coffee when hungover. Coffee is a diuretic, which can further dehydrate you, and its acidity can irritate an already upset stomach. While the caffeine may provide a temporary boost, it could ultimately make your symptoms worse.

The most effective way to prevent a hangover is to drink in moderation and to not drink on an empty stomach. Eating a balanced meal containing protein, fat, and carbohydrates before you start drinking helps slow the absorption of alcohol. Hydrating with water between alcoholic drinks also helps.

Alcohol disrupts sleep patterns and causes dehydration, both of which contribute to fatigue. Heavy drinking also depletes your body's reserves of essential nutrients and minerals, leaving you feeling drained. The complex carbohydrates in foods like oatmeal can help provide a steady energy supply.