What is the best comfort food for a hangover?

October 5, 2025 •

3 min read

Approximately 75% of people who drink until intoxication experience a hangover, and the common symptoms of nausea, fatigue, and headache often leave people searching for relief. The perennial question remains: what is the best comfort food for a hangover that actually helps you recover? The answer involves a strategic approach to replenish electrolytes, stabilize blood sugar, and calm an irritated stomach.

Quick Summary

This guide explores effective, science-backed comfort foods for hangover relief, focusing on rehydration, electrolyte replenishment, and gentle nutrients. It details the best options, from bananas and ginger to eggs and broth, and explains why tempting, greasy foods often make symptoms worse.

Key Points

Replenish Electrolytes: Drink coconut water or eat bananas to restore potassium and sodium levels depleted by alcohol's diuretic effects.
Settle the Stomach: Ginger tea, plain toast, and crackers are gentle, low-acid options that combat nausea and don't irritate the stomach lining.
Provide Steady Energy: Oatmeal and whole-grain toast offer complex carbohydrates for a slow, sustained energy release, preventing blood sugar crashes.
Boost Detoxification: Eggs are a prime source of cysteine, an amino acid that helps the body break down toxic alcohol byproducts.
Avoid Greasy Foods: Fatty, greasy foods can worsen nausea and indigestion; instead, focus on lighter, nutrient-dense options for a smoother recovery.
Hydration is Key: Always prioritize fluids like water, coconut water, and broths to combat dehydration, a primary cause of hangover symptoms.

Rehydrate and Replenish with Electrolytes

One of the primary physiological effects of alcohol is that it acts as a diuretic, causing increased urination and leading to dehydration. This fluid loss also flushes essential electrolytes like potassium and sodium from the body, which can exacerbate hangover symptoms such as headaches, fatigue, and muscle cramps. The best comfort foods for a hangover are often those that help restore this crucial balance.

Nutrient-Packed Choices

Bananas: These are a go-to for a reason, packing a high dose of potassium to replenish what alcohol depletes. Their easy-to-digest nature makes them perfect for a sensitive stomach.
Coconut Water: A natural source of electrolytes, including potassium, sodium, and magnesium. It’s an excellent way to rehydrate without the added sugar found in many sports drinks.
Avocado Toast: Provides a powerful combination of potassium, healthy fats, and carbohydrates. The fats slow digestion, which can help stabilize blood sugar, while the potassium helps restore electrolyte balance.
Broth-based Soups: Chicken noodle soup or simple bone broth offers fluid, sodium, and a comforting warmth. The broth helps with hydration and provides easy-to-digest calories. Adding ginger or garlic can provide extra anti-inflammatory benefits.

Combat Nausea and Upset Stomachs

Alcohol irritates the stomach lining and increases stomach acid, which is a major contributor to nausea, heartburn, and general belly pain. Opting for gentle, bland foods is a wise strategy to settle your stomach and begin your recovery without causing further discomfort.

The Power of Gentle Carbs and Herbs

Ginger: This root has long been used as a natural anti-nausea remedy. A cup of ginger tea can provide soothing relief for an unsettled stomach.
Toast or Crackers: Plain, white toast or simple crackers are often recommended because they are easy to digest and can help raise low blood sugar without overloading the system.
Oatmeal: A warm bowl of oatmeal is not only comforting but also provides steady, slow-releasing energy. It's gentle on the digestive system and packed with essential minerals.
Eggs: Rich in cysteine, an amino acid that helps the body break down acetaldehyde—a toxic byproduct of alcohol metabolism. Scrambled or poached eggs are easier to digest than fried versions.

The Truth About Greasy Foods

For years, the myth has persisted that a greasy diner breakfast is the ultimate hangover cure. The idea that a fatty meal soaks up the alcohol is, unfortunately, a misconception. While a full English breakfast or a greasy burger might feel satisfying emotionally, nutritionally they are a poor choice.

The Greasy Food Myth vs. Reality


Feature	Greasy “Cure” (e.g., Bacon, Fried Food)	Scientifically-Backed Comfort Food
Effect on Stomach	Can delay stomach emptying, potentially worsening nausea and indigestion caused by alcohol's irritating effects.	Gentle on the stomach; helps raise low blood sugar without irritation.
Nutritional Value	High in saturated fats which can lead to inflammation, hindering the body's recovery process.	Focuses on replenishing vital nutrients like potassium and B vitamins, supporting detoxification.
Hydration	Often dehydrating due to high salt content; offers little to no fluid replacement.	Actively rehydrates the body and restores electrolytes lost through alcohol's diuretic effect.
Energy Source	Provides a rapid, short-lived boost, often followed by a sugar and energy crash.	Provides sustained, slow-release energy from complex carbohydrates, promoting a steady recovery.

Conclusion

While a full English or a cheesy pizza may be a beloved comfort food, it is not the best comfort food for a hangover. The most effective strategy for recovery is a combination of hydration, electrolyte replenishment, and gentle, nutrient-rich foods. Starting with a hydrating beverage like coconut water or a simple broth, followed by easy-to-digest carbs and protein like eggs on toast, is the most effective path back to feeling normal. Avoid the temptation of greasy, fatty foods, which can do more harm than good to your already irritated digestive system. By choosing nourishing, soothing options, you can give your body the best chance to recover and bounce back faster.

For more detailed information on the science behind hangover symptoms and recovery, you can refer to authoritative sources like the Mayo Clinic's comprehensive guide on hangovers.

Frequently Asked Questions

Greasy, fatty foods can delay stomach emptying and increase inflammation, which can worsen existing hangover symptoms like nausea and indigestion rather than curing them.

For optimal hydration and electrolyte replacement, coconut water is highly effective. Simple water is also crucial, especially when paired with salty foods like broth-based soups to replenish sodium.

Yes, eating a meal rich in healthy fats, protein, and fiber before drinking can slow the absorption of alcohol into your bloodstream, which may help mitigate some hangover effects.

Yes, bananas are excellent for hangovers. They are high in potassium, an essential electrolyte that is often depleted after drinking, and their natural sugars can provide a much-needed energy boost.

Ginger has natural anti-inflammatory and anti-nausea properties. Consuming it as a tea or in food can help calm an irritated stomach and reduce feelings of queasiness.

While a British cultural staple, a traditional full English is often too greasy and fatty for a sensitive, hungover stomach. Lighter, poached eggs and whole-grain toast are better components for recovery.

Hangovers cause headaches for several reasons, including dehydration and the inflammatory response triggered by alcohol metabolism. Replenishing fluids and electrolytes can help alleviate this symptom.