What is the best to eat when you have a hangover?

January 1, 2026 •

3 min read

Heavy alcohol consumption acts as a diuretic, causing the body to lose fluids and electrolytes, a primary reason for many hangover symptoms. When you have a hangover, selecting the right foods is crucial for recovery, focusing on rehydration and replenishing depleted nutrients.

Quick Summary

The ideal post-drinking meal should focus on rehydration, replenishing lost nutrients, and easing gastrointestinal distress. Choosing bland, easy-to-digest foods and those rich in electrolytes and B vitamins is key to feeling better. Avoiding greasy, sugary, and spicy irritants helps calm an upset stomach.

Key Points

Hydrate and Replenish: Alcohol causes dehydration and electrolyte loss, so focus on drinking plenty of water, coconut water, or electrolyte-enhanced beverages.
Eat Bland Foods: Opt for gentle-on-the-stomach items like toast, crackers, or oatmeal to raise low blood sugar and ease nausea.
Boost with B Vitamins and Protein: Foods like eggs and salmon provide B vitamins and protein that help the liver process alcohol and aid in recovery.
Combat Nausea with Ginger: Ginger has been shown to reduce nausea, making ginger tea or adding fresh ginger to a smoothie an effective remedy.
Avoid Greasy and Spicy Foods: Despite popular belief, heavy, greasy, or spicy foods can further irritate your sensitive digestive system and should be avoided.
Consider the BRAT Diet for Severe Nausea: For an extremely upset stomach, the bananas, rice, applesauce, and toast (BRAT) diet offers a gentle, low-impact option.

Rehydrating and Replenishing Nutrients

After a night of drinking, your body is likely dehydrated and has lost essential nutrients like potassium, sodium, and B vitamins. The best approach is to consume foods and drinks that address these deficiencies without causing further irritation. For hydration, electrolyte-rich beverages are paramount. Sports drinks like Gatorade or natural alternatives like coconut water are excellent for restoring electrolyte balance. Beyond beverages, incorporating water-rich foods is a great strategy. Fruits such as watermelon, oranges, and bananas provide both fluids and essential vitamins and minerals. For instance, a banana is particularly helpful for restoring potassium levels.

The Importance of B Vitamins and Amino Acids

Alcohol metabolism depletes the body of important B vitamins, especially B6 and B12. Incorporating foods rich in these vitamins can support your body's recovery process. Salmon, for example, is an excellent source of both B6 and B12, along with anti-inflammatory omega-3 fatty acids. Eggs are another great source of B vitamins and protein, which can be broken down into amino acids to help the liver process remaining alcohol. Choosing simple, scrambled, or poached eggs is often better than a heavy, greasy fry-up that can upset a sensitive stomach.

Soothing Your Upset Stomach

Many hangover symptoms, including nausea and general stomach discomfort, are caused by alcohol irritating the stomach lining. For this reason, bland, easily digestible foods are your best friend. Toast, crackers, and oatmeal are classic go-to's because they are gentle on the digestive system and can help stabilize low blood sugar. Oatmeal provides complex carbohydrates for sustained energy and contains anti-inflammatory fibers called beta-glucans. A warm bowl of chicken noodle or bone broth can also work wonders, providing fluids, sodium, and soothing warmth that can ease nausea. Adding ginger, a centuries-old remedy for nausea, to a tea or smoothie can also help calm your stomach.

The BRAT Diet and Other Gentle Foods

For severe nausea, some experts recommend the 'BRAT' diet: bananas, rice, applesauce, and toast. These foods are gentle on the stomach and won't overwhelm your system. Peanut butter on toast or crackers can add a boost of protein and healthy fats, providing a more balanced meal that still feels manageable. Smoothies are another excellent option, allowing you to combine hydrating ingredients and nutrients in an easy-to-consume format. A smoothie with bananas, coconut water, and a handful of spinach can replenish potassium, electrolytes, and vitamins in one simple drink.

A Comparison of Hangover Foods


Food Item	Primary Benefit	Why It Helps	Best For	What to Avoid
Bananas	Potassium & Hydration	Replenishes electrolytes lost to dehydration. Gentle on the stomach.	All-around recovery, nausea.	Fatty additions like heavy cream.
Oatmeal	Sustained Energy & Fiber	Provides complex carbs to stabilize blood sugar without irritating the stomach.	Tiredness, upset stomach.	Excessive sugar or rich, fatty toppings.
Eggs	B Vitamins & Protein	Protein aids liver function; B vitamins replenish depleted stores.	Replenishing nutrients, fatigue.	Greasy preparation methods or heavy sides.
Bone Broth	Electrolytes & Hydration	Restores sodium and other minerals while soothing the stomach lining.	Nausea, dehydration.	Broths with excessive spices or fat.
Ginger	Anti-Nausea Properties	Calms an upset stomach and reduces feelings of sickness.	Nausea, digestive issues.	Sugary ginger ale; opt for tea or fresh ginger.
Salmon	Omega-3s & B Vitamins	Anti-inflammatory properties combat alcohol-induced inflammation; rich in B vitamins.	Reducing inflammation, replenishing vitamins.	Oily, heavy preparation methods.

Conclusion

There is no magical cure for a hangover, and time is the most effective remedy. However, what you eat can significantly influence how quickly and comfortably you recover. Prioritize hydration and electrolyte replacement with water, coconut water, or broths. Focus on nutrient-dense foods that are easy on the stomach, such as bananas, oatmeal, eggs, and toast. Avoid the temptation of greasy, sugary, or spicy foods, as these can exacerbate your symptoms. By nourishing your body with the right combination of fluids, vitamins, and gentle carbs, you can support your body's natural healing process and get back on your feet faster. Remember, the best strategy is always prevention, but knowing how to mitigate the effects of a hangover is a useful skill.

For more in-depth information on managing hangover symptoms and recovery, you can refer to health resources like the Mayo Clinic.

Frequently Asked Questions

Alcohol is a diuretic, meaning it causes your body to urinate more, leading to dehydration. Dehydration is a primary cause of many hangover symptoms, like headaches, so replenishing fluids with water, coconut water, or sports drinks is vital.

No, this is a myth. Greasy and fatty foods can irritate an already sensitive stomach and delay gastric emptying, which can make nausea and indigestion worse.

While a cup of coffee might help with a hangover headache due to caffeine withdrawal, it is also a diuretic and can contribute to further dehydration. It's best to alternate with water to stay hydrated and avoid making symptoms worse.

The best carbs for a hangover are complex and bland, such as those found in oatmeal, toast, and crackers. They help to gently raise low blood sugar levels and settle the stomach without causing further irritation.

It's best to approach with caution. While some fruit juices offer rehydration, the high acidity in citrus juices like orange juice can irritate an inflamed stomach lining and worsen symptoms like indigestion.

No, drinking more alcohol is not an effective cure and will only prolong your recovery time and can make symptoms worse later.

Bananas are rich in potassium, an important electrolyte that is often depleted after heavy drinking due to dehydration and potential vomiting. They are also easy to digest and provide natural sugars for energy.