What Should You Eat Right After Drinking Alcohol?

December 21, 2025 •

4 min read

According to a 2024 study in Alcohol, hydration alone isn't enough to eliminate hangover symptoms, highlighting the need for strategic food intake. This is why knowing what should you eat right after drinking alcohol is critical for a faster, more effective recovery.

Quick Summary

The best foods to consume after drinking alcohol focus on rehydration, replenishing lost nutrients like electrolytes and B vitamins, and supporting liver function. Focus on hydrating liquids, amino acid-rich proteins, and complex carbohydrates while avoiding greasy, processed, and sugary foods that can worsen symptoms.

Key Points

Rehydrate with electrolytes: Don't rely on plain water alone; add electrolyte-rich drinks like coconut water or bone broth to replenish lost fluids and minerals.
Replenish B vitamins: Consume foods rich in B vitamins, such as eggs, to aid the liver in breaking down alcohol's toxic byproducts.
Choose complex carbs: Opt for complex carbohydrates like oatmeal and whole-wheat toast for a steady energy release and gentle digestion.
Avoid greasy and fried foods: Resist the craving for fatty, processed foods, as they can irritate a sensitive stomach and worsen nausea.
Boost liver function: Include antioxidant-rich foods like fruits and vegetables to combat oxidative stress and support liver health.
Eat protein to stabilize blood sugar: Pair complex carbs with a source of protein, like eggs or nut butter, to prevent blood sugar spikes and crashes.
Listen to your body: If you have a low appetite, start with bland, easily digestible foods like broth or toast and work your way up to more substantial meals.

Rehydration: More Than Just Water

Dehydration is one of the primary culprits behind hangover symptoms like headaches and fatigue. Alcohol is a diuretic, meaning it causes your body to produce more urine, leading to fluid and essential electrolyte loss. While plain water is essential, combining it with other liquids can accelerate your recovery. Drinks rich in electrolytes, such as coconut water or herbal teas, are particularly beneficial for restoring your body's balance. Bone broth is another excellent choice, providing a rich source of sodium and other minerals, which can be especially soothing for a sensitive stomach.

Replenishing Lost Nutrients

Excessive alcohol consumption can deplete your body of vital nutrients, especially B vitamins. Therefore, prioritizing foods rich in these vitamins is a smart move. Eggs, for example, are packed with cysteine, an amino acid that helps the body produce the antioxidant glutathione, which aids in breaking down alcohol's toxic byproducts. Bananas are another classic hangover remedy, offering a high dose of potassium, an electrolyte often lost after a night of drinking. A morning smoothie with bananas, coconut water, and a handful of spinach or kale can be a powerful antidote.

The Importance of Protein and Complex Carbs

Eating a balanced meal containing protein and complex carbohydrates can help stabilize your blood sugar levels, which tend to be erratic after drinking. Complex carbs like those found in oatmeal or whole-wheat toast provide a steady release of energy and can be gentle on an upset stomach. Pairing them with protein, such as eggs or a nut butter, will keep you feeling full and help control blood sugar more effectively. Some studies even suggest that the fructose in honey might help speed up the body's metabolism of alcohol, although research on its impact on hangover symptoms is limited.

Foods to Avoid After Drinking

Just as important as knowing what to eat is knowing what to avoid. Heavy, greasy, and fried foods, while tempting, can exacerbate nausea and indigestion, as they are harder for your digestive system to process. Similarly, excessive sugar from sodas or refined sweets can cause further blood sugar spikes and crashes, worsening fatigue and headaches. Spicy foods can irritate an already sensitive stomach, and more alcohol (the “hair of the dog” myth) only delays recovery and puts additional stress on your liver.

Comparison of Post-Drinking Foods


Food Type	Best for...	Benefits	Potential Drawbacks
Coconut Water	Rehydration & Electrolytes	Restores lost potassium and sodium, easy on the stomach	Can be high in natural sugars, some may find the taste strong
Oatmeal	Stabilizing Blood Sugar	Provides steady energy from complex carbs, gentle on the stomach	Can be bland without added flavorings; may not appeal to those with low appetite
Eggs	Liver Support & Nutrients	Rich in cysteine and protein, aids in toxin breakdown	Greasy preparations (fried eggs with excess oil) can upset stomach
Bananas	Potassium Replenishment	Restores lost potassium, provides natural sugars and fiber	Some may experience a temporary blood sugar spike from natural sugars
Bone Broth	Sodium & Mineral Replenishment	Hydrating, soothing for an upset stomach, rich in minerals	Can be high in sodium, requires prep time if not store-bought

The Role of the Liver

Your liver works overtime to metabolize and remove alcohol from your system. Providing your body with the right nutrients can support this process. Foods that contain antioxidants, such as leafy greens and fruits, can help combat the oxidative stress caused by alcohol metabolism. Vitamin B-rich foods and supplements are also helpful, as these vitamins are crucial for the enzymes involved in alcohol metabolism.

Practical Tips for Post-Drinking Meals

When you wake up feeling rough, the last thing you want is a complicated recipe. Focus on simple, nutrient-dense foods that are easy to prepare. A scramble with two eggs and some whole-wheat toast is a great start. Alternatively, a fruit and yogurt smoothie can provide a quick, easily digestible dose of electrolytes and vitamins. If you have a low appetite, focus on broth-based soups or plain toast with a spread of avocado for healthy fats and potassium. Prioritizing these lighter, nutrient-focused meals will make a significant difference in how quickly and how well you recover.

Conclusion

While there is no magic cure for a hangover, choosing the right foods after drinking is a critical step toward a faster and more comfortable recovery. The key lies in focusing on rehydration, replenishing lost nutrients, and supporting your liver's detoxification process. Prioritizing electrolyte-rich fluids, B vitamin-packed proteins, and gentle complex carbohydrates will help stabilize blood sugar and soothe your stomach. By making smart food choices, you can effectively minimize the unpleasant after-effects of alcohol and get back on track. For more detailed nutritional information and guidance, consult the resources from the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC12085226/)

Frequently Asked Questions

The best immediate foods are those that aid rehydration and replenish electrolytes. Coconut water, a banana, or a cup of bone broth are excellent choices because they are easy to digest and packed with essential minerals.

Contrary to popular belief, greasy foods are not good for hangovers. They can irritate an already sensitive stomach and worsen nausea and indigestion, as they are harder to digest.

Protein helps to stabilize your blood sugar levels and provides amino acids like cysteine, which can support your liver in processing alcohol's byproducts. Pairing it with complex carbs offers balanced, steady energy.

Yes, B vitamins are crucial after drinking, as alcohol consumption can deplete them. Eggs and fortified cereals are good sources of B vitamins, which are vital for metabolism and energy production.

Drinking more alcohol, also known as the "hair of the dog," only prolongs the recovery process. It puts more strain on your liver and worsens dehydration, only temporarily masking the symptoms.

While fruits contain vitamins and water, some fruit juices can be high in simple sugars, which can cause blood sugar fluctuations. Eating whole fruits like bananas or oranges is often a better choice, as the fiber helps to regulate sugar absorption.

A balanced breakfast with complex carbohydrates, protein, and healthy fats is ideal. A meal of scrambled eggs on whole-wheat toast with a side of avocado or a bowl of oatmeal with fruit and nuts works well.