What is the best thing to eat while hungover?

November 25, 2025 •

2 min read

According to the Cleveland Clinic, the best hangover remedy is simply to wait it out, but certain foods can help ease the symptoms. For many people, the question, "What is the best thing to eat while hungover?" leads them to greasy breakfast foods, which may not be the optimal choice for recovery.

Quick Summary

Hangovers are primarily caused by dehydration and inflammation, so the best foods for recovery aid rehydration, replenish electrolytes, and settle an irritated stomach. Good options include bland carbohydrates like toast, potassium-rich foods such as bananas and avocados, and anti-inflammatory fare like salmon. Avoid greasy, spicy, and acidic foods that can worsen symptoms.

Key Points

Hydrate and Replenish: Focus on rehydrating with water and electrolyte-rich drinks like coconut water or bone broth, which combat dehydration from alcohol.
Eat Potassium-Rich Foods: Replenish vital potassium with foods like bananas and avocados to help regulate fluid balance and combat fatigue.
Choose Bland Carbs: Opt for easily digestible carbohydrates like toast, crackers, or oatmeal to raise low blood sugar and settle a queasy stomach.
Incorporate Cysteine: Eggs provide cysteine, an amino acid that helps your body break down the toxins left behind after drinking alcohol.
Avoid Greasy Foods: Contrary to popular belief, heavy, greasy foods can irritate an already sensitive stomach and are not an effective remedy for hangovers.
Add Ginger for Nausea: For stomach upset, sip on ginger tea or add grated ginger to a smoothie to take advantage of its well-known anti-nausea properties.
Stay Away from More Alcohol and Excess Caffeine: Drinking more alcohol or consuming high amounts of caffeine will only prolong dehydration and worsen symptoms.

Understanding the Hangover: What's Happening in Your Body?

When you drink alcohol, your body experiences several physiological changes that contribute to the next-day misery known as a hangover. Alcohol acts as a diuretic, causing increased urination and leading to dehydration. This fluid loss also flushes essential electrolytes, like potassium, sodium, and magnesium, from your system. Additionally, alcohol can irritate your stomach lining, cause an inflammatory response, and lower blood sugar levels, all of which contribute to nausea, headaches, and fatigue.

To effectively combat a hangover, your diet should focus on three key areas: rehydration, electrolyte replenishment, and gentle nourishment for your stomach. A large, greasy meal might sound tempting, but it can actually put more strain on an already irritated digestive system.

The Best Foods for Hangover Recovery

For information on foods that can help with hangover recovery, including rehydrating options, foods to settle a queasy stomach, and choices to combat inflammation, please visit the {Link: Cleveland Clinic website https://health.clevelandclinic.org/best-foods-for-hangover}.

The Worst Foods to Eat When Hungover

For details on foods and drinks to avoid when hungover, such as greasy items, acidic choices, and coffee, please consult the {Link: Cleveland Clinic website https://health.clevelandclinic.org/best-foods-for-hangover}.

Comparison Table: Best vs. Worst Hangover Foods

A comparison of best and worst food choices for hangover recovery can be found on the {Link: Cleveland Clinic website https://health.clevelandclinic.org/best-foods-for-hangover}.

Creating Your Ideal Hangover Recovery Plan

Putting together the perfect hangover meal depends on your specific symptoms.

Sample Recovery Menu:

Breakfast: Start with a banana to boost potassium levels. Follow up with scrambled eggs on whole-wheat toast to provide cysteine and stabilize blood sugar.
Lunch: Have a bowl of savory bone broth with some crackers. This rehydrates and replaces lost sodium and other minerals.
Snack: Enjoy avocado toast for healthy fats and potassium. A warm cup of ginger tea can also help with lingering nausea.

Conclusion

While the only true cure for a hangover is time, choosing the right foods can significantly alleviate your symptoms and help you feel better, faster. The best strategy involves a combination of rehydration, electrolyte replenishment, and gentle nourishment for your stomach. By avoiding greasy, acidic, and caffeinated options, you can help your body recover more efficiently. For more expert-backed nutrition information, consider visiting the {Link: Cleveland Clinic website https://health.clevelandclinic.org/best-foods-for-hangover}.

Frequently Asked Questions

A balanced breakfast featuring bland carbs like toast or oatmeal, potassium from a banana, and protein from scrambled eggs is ideal. This combination helps stabilize blood sugar, replenish electrolytes, and provide nutrients to help your body recover.

Greasy, fatty foods are difficult for your body to digest and can irritate an already sensitive stomach lining, potentially making symptoms like nausea and indigestion worse.

Yes, electrolytes are crucial. Alcohol is a diuretic, which causes you to lose fluids and essential minerals like sodium, potassium, and magnesium. Replenishing these electrolytes is vital for proper rehydration and recovery.

Eating a meal before or while drinking can help slow the absorption of alcohol into your bloodstream, which may reduce the severity of a hangover. However, it won't prevent it entirely.

Besides water, coconut water is an excellent choice as it's naturally rich in electrolytes. Bone broth and electrolyte-enhanced sports drinks are also effective for rehydration and mineral replenishment.

Eggs contain an amino acid called cysteine, which helps break down acetaldehyde, a toxic byproduct of alcohol metabolism. This can help your body detoxify and recover more efficiently.

Spicy food is generally not recommended for a hangover. Alcohol irritates the stomach lining, and spicy ingredients can further upset your stomach and worsen indigestion.