What's the Best Food to Eat to Cure a Hangover?

October 8, 2025 •

3 min read

According to the National Institute on Alcohol Abuse and Alcoholism, a hangover is a series of unpleasant physical and mental symptoms that occur after consuming too much alcohol. While there's no single magic bullet, knowing what's the best food to eat to cure a hangover can significantly ease your misery.

Quick Summary

A hangover is triggered by dehydration, inflammation, and nutrient depletion. Replenishing electrolytes, balancing blood sugar, and consuming anti-inflammatory and nausea-calming foods are key to recovery. Focus on hydrating beverages, bland carbohydrates, protein, and fruits to restore your body’s balance.

Key Points

Rehydrate Effectively: Combat dehydration with water, coconut water, or bone broth to replenish lost electrolytes and soothe your stomach.
Choose Bland Carbs: Opt for easy-to-digest carbohydrates like toast or oatmeal to raise low blood sugar and ease nausea without irritating your stomach further.
Eat Eggs for Recovery: Eggs contain the amino acid L-cysteine, which aids your liver in processing toxic alcohol byproducts like acetaldehyde.
Embrace Anti-Inflammatory Foods: Incorporate foods rich in omega-3s and antioxidants, such as salmon, avocado, and leafy greens, to help reduce inflammation.
Avoid "Hair of the Dog": Resist the urge to drink more alcohol, as it only prolongs your recovery and adds more toxins to your system.
Stay Clear of Greasy Foods: High-fat and spicy foods can further irritate your sensitive stomach, delaying your recovery rather than helping it.
Sip, Don't Gulp: When rehydrating, sip fluids slowly to avoid shocking your stomach and causing more nausea.

The Science Behind a Hangover

Before diving into the foods that can help, it's important to understand why you feel terrible. Alcohol acts as a diuretic, causing increased urination and leading to dehydration and loss of essential electrolytes like potassium and sodium. Alcohol metabolism also produces toxic byproducts like acetaldehyde and can cause inflammation and a drop in blood sugar, resulting in fatigue, weakness, and dizziness. The best food to eat to cure a hangover will address these issues simultaneously.

Rehydration and Electrolyte Replenishment

Dehydration is a primary cause of many hangover symptoms, particularly headaches. Rehydrating and restoring lost minerals is crucial for feeling better.

The Best Drinks for Rehydration

Coconut Water: Rich in potassium and other electrolytes, making it good for rehydration.
Electrolyte Drinks: Commercial beverages can quickly replenish lost sodium and potassium.
Bone Broth: Hydrating and packed with sodium and other minerals. Its mild flavor is often easier on an upset stomach.
Water: The most fundamental option. Sip slowly on room-temperature water.

Balancing Blood Sugar and Easing Nausea

Low blood sugar can worsen hangover symptoms. Bland, easy-to-digest carbohydrates provide a slow-release energy boost and are gentle on an irritated stomach.

Foods for a Queasy Stomach

Toast and Crackers: Easy to digest carbs that can help raise low blood sugar.
Oatmeal: Rich in complex carbohydrates and fiber for sustained energy.
Bananas: High in potassium, ideal for replenishing electrolytes lost through urination.
Eggs: Contain L-cysteine, an amino acid that helps the liver break down acetaldehyde.
Ginger: Known for anti-nausea properties. Can be used in tea or smoothies.

Reducing Inflammation and Oxidative Stress

Alcohol causes inflammation and oxidative stress. Foods rich in antioxidants and healthy fats can help combat this.

Anti-Inflammatory Options

Salmon: Rich in anti-inflammatory omega-3 fatty acids.
Avocado: Full of healthy fats, potassium, and B vitamins, good for replenishing depleted nutrients.
Leafy Greens: High in vitamins, minerals, and antioxidants to combat oxidative stress.
Berries: Packed with antioxidants to aid recovery.

Comparison Table: Hangover Food Categories


Food Category	Key Benefit	Examples	Best For	What to Avoid
Hydrating Drinks	Replenishes fluids and electrolytes	Coconut water, Sports drinks, Bone broth, Water	Dehydration, headache, thirst	High-sugar sodas, excessive caffeine
Bland Carbohydrates	Boosts blood sugar, easy on stomach	Toast, Crackers, Oatmeal	Nausea, low energy, dizziness	Greasy, spicy, or fried foods
Protein	Supports liver detoxification, provides energy	Eggs, Chicken, Nuts	Fatigue, replenishing nutrients	High-fat, greasy meats (e.g., bacon, sausage)
Fruits & Veggies	Restores vitamins, minerals, antioxidants	Bananas, Avocado, Watermelon, Spinach	Nutrient depletion, overall recovery	Acidic fruits if sensitive stomach
Anti-Inflammatory	Reduces inflammation	Salmon, Avocado, Ginger	Body aches, general malaise	Excessively greasy or processed items

The “Hair of the Dog” Myth

Drinking more alcohol the morning after does not cure a hangover; it merely postpones and prolongs symptoms by adding more toxins to your system. Sticking to hydrating fluids and nutrient-rich foods is a more effective recovery strategy.

Conclusion: Strategic Eating for Recovery

While no food is an instant cure, a strategic eating plan can significantly alleviate hangover symptoms and speed up recovery. The best food to eat to cure a hangover involves a combination of hydrating fluids, bland carbohydrates, protein, and nutrient-dense fruits and vegetables to help your body rehydrate, balance blood sugar, and reduce inflammation. Time is the ultimate remedy, but the right nutritional support can make a big difference. Listen to your body and provide it with the nourishment it needs.

For more information on the effects of alcohol on the body, refer to the National Institute on Alcohol Abuse and Alcoholism (NIAAA) website.

Frequently Asked Questions

No, the idea that greasy food 'soaks up' alcohol is a myth. In reality, high-fat foods can irritate an already sensitive stomach and delay gastric emptying, which can worsen nausea and discomfort.

Coffee's caffeine can temporarily alleviate fatigue and headache. However, it is a diuretic and can worsen dehydration. If you choose to drink coffee, it's best to alternate with water to stay hydrated.

Alcohol consumption can irritate the stomach lining and slow down digestion, leading to nausea. For many, consuming bland, easy-to-digest carbohydrates like toast or crackers is the gentlest way to settle the stomach.

Yes, bananas are excellent for hangovers. Heavy drinking depletes your body's potassium levels, and bananas are a great source of this essential electrolyte. They are also easy to digest.

It is best to eat a substantial, balanced meal before drinking alcohol. This slows the absorption of alcohol into your bloodstream and provides your body with nutrients it will lose later on.

Water is one of the most effective ways to combat a key component of a hangover: dehydration. While it won't instantly cure all symptoms, staying well-hydrated is crucial for recovery. Alternate alcoholic drinks with water to prevent dehydration from the start.

For a vegan hangover breakfast, consider a smoothie made with coconut water, bananas, and a handful of spinach. This combination replenishes electrolytes, provides potassium, and offers essential vitamins without irritating your stomach.