What Toast is Good for Hangovers? The Best Carbs and Toppings

October 5, 2025 •

4 min read

According to the Cleveland Clinic, bland foods rich in carbohydrates, like toast, can help boost low blood sugar and ease nausea associated with a hangover. So, what toast is good for hangovers? The best choice depends on the severity of your symptoms, ranging from simple white toast for an upset stomach to more robust, nutrient-dense options for a stronger recovery.

Quick Summary

Different types of toast offer specific benefits for hangover recovery, from soothing upset stomachs with plain white toast to replenishing electrolytes and boosting energy with whole-grain options. Ideal toppings like honey, avocado, and eggs provide vital nutrients to aid the body in its healing process.

Key Points

Start Simple: For severe nausea, plain white toast is the best choice due to its bland nature and easy digestibility.
Go for Complex Carbs: If your stomach can handle it, whole grain toast provides sustained energy and more nutrients than white bread.
Replenish with Honey: A drizzle of honey offers fructose, which can help your body metabolize alcohol more quickly.
Add Potassium and Protein: Toppings like avocado and eggs supply crucial potassium and the amino acid cysteine to aid in detoxifying the body.
Avoid Greasy Toppings: Steer clear of greasy additions like butter, bacon, and sausage, as they can irritate a sensitive stomach.
Prioritize Hydration: Remember that even the best toast is not a substitute for proper hydration with water or electrolyte drinks.
Pair with Nutrient-Dense Foods: Add items like bananas or nuts to your toast to replenish magnesium and potassium lost during drinking.
Consider Sourdough: Sourdough bread can be a gentler option for some due to its fermentation process, which aids digestion.

Why Toast Helps with Hangovers

After a night of drinking, your body is in recovery mode, dealing with dehydration, low blood sugar, and general fatigue. Bland foods like toast can be an ideal starting point for your recovery for several reasons:

Stabilizes Blood Sugar: Alcohol consumption can cause a drop in your blood sugar levels, leading to fatigue and headaches. The carbohydrates in toast provide a much-needed energy boost to stabilize these levels.
Reduces Nausea: If your stomach is feeling queasy, bland, easy-to-digest carbs are the best bet. Plain toast won't irritate a sensitive digestive system and can help absorb stomach acids.
Replenishes Nutrients: While not a cure-all, toast serves as a simple vehicle for nutrient-rich toppings that replenish what alcohol has depleted.

Best Types of Toast for a Hangover

Choosing the right type of toast depends on your symptoms and how much your stomach can handle. Here are the best options, from bland to robust:

Plain White Toast for an Upset Stomach

If you are struggling with severe nausea and can't imagine eating anything else, plain white toast is your best friend. It's the ultimate bland food, easy on the digestive system, and can provide a quick, simple carbohydrate boost.

Whole Grain Toast for Sustained Energy

For those who can tolerate more, whole grain toast offers complex carbohydrates that provide a slower, more sustained release of energy than white toast. This can help keep your blood sugar stable for longer and prevent a rapid crash. Whole grain bread also contains more fiber and B vitamins, which are often depleted by alcohol.

Sourdough Toast for Gut Health

Sourdough is a fermented bread that can be easier to digest for some people. The fermentation process breaks down some of the gluten and phytic acid, making the bread more palatable for a sensitive stomach. This can also aid in overall gut health, which is often compromised during a hangover.

The Best Toast Toppings for Hangover Relief

Once you have your toast base, adding the right toppings can supercharge your recovery. Focus on options that replenish electrolytes, boost energy, and provide amino acids.

Sweet Toppings for Energy and Metabolism

Honey: The fructose in honey helps your body metabolize alcohol more efficiently. Combining honey with toast provides sodium and potassium, aiding in rehydration.
Banana with Peanut Butter: A power-packed combo that replenishes potassium (from bananas) and magnesium (from nuts), both of which are depleted after drinking. The protein and healthy fats in peanut butter also provide sustained energy.

Savory Toppings for Nutrients and Satiety

Avocado and Egg: This is a fantastic savory option. Avocado is rich in potassium and healthy fats, while eggs provide cysteine, an amino acid that helps break down alcohol's toxic byproducts. A soft-boiled or poached egg is easier on the stomach than a fried one.
Hummus: A savory topping that provides protein and fiber. It's a great option for a more substantial meal once your stomach has settled, and can help balance your blood sugar.

Comparison of Toast and Topping Combinations


Toast Type	Topping	Key Benefits	Best For	Potential Drawbacks
White Toast	Plain or Buttered	Extremely easy to digest, simple carb energy boost	Severe nausea and queasiness	Lacks major nutrients, short-term energy only
White Toast	Honey	Fructose speeds up alcohol metabolism	Stabilizing low blood sugar quickly	Simple sugars can cause a crash if over-consumed
Whole Grain Toast	Avocado & Egg	Complex carbs, protein, potassium, cysteine	Balanced recovery, moderate hunger	Can be heavy on a very upset stomach
Whole Grain Toast	Banana & Peanut Butter	Sustained energy, magnesium, potassium	Replenishing electrolytes and energy	Nut butters can be too rich for some stomachs
Sourdough Toast	Hummus	Gut-friendly, protein, fiber	Promoting long-term gut health	May not be suitable for the first, most sensitive meal

What to Avoid on Your Hangover Toast

While some toppings can help, others can make a hangover worse. It is best to avoid:

Greasy or Fatty Toppings: Rich butters, sausage, and bacon can delay gastric emptying and upset an already sensitive stomach.
Refined Sugars: Syrups or sugary jams can cause a blood sugar spike and crash, worsening your fatigue. Stick to natural sugars like those in honey or fruit.
Spicy Foods: Hot sauces and spicy condiments can irritate your digestive system and should be avoided until you are fully recovered.

Conclusion: Finding the Right Toast for You

What toast is good for hangovers ultimately depends on your individual symptoms and preferences. For immediate relief from nausea and low blood sugar, simple white toast is an excellent starting point. As your stomach settles, graduating to a whole-grain base with nutrient-rich toppings like honey, avocado, or eggs can provide a more comprehensive recovery. No matter your choice, remember that a balanced approach of gentle food, hydration, and rest is key to getting back on your feet after a big night out.

For more detailed information on healthy eating and recovery, consult resources like the Cleveland Clinic's health essentials section: https://health.clevelandclinic.org/best-foods-for-hangover

Frequently Asked Questions

Plain white toast is good for a hangover because it is a bland, easily digestible carbohydrate that helps settle an upset stomach and provides a quick boost to low blood sugar levels.

No, toast does not cure a hangover, but it can help manage symptoms. It stabilizes blood sugar and provides a simple, palatable base for adding nutrient-rich toppings that aid in recovery. Time is the only true cure.

The best topping for hangover toast is honey, as its fructose content can help the body metabolize alcohol faster. Other excellent choices include avocado and eggs, which provide potassium and amino acids.

If you have a very sensitive stomach, white toast is easier to digest. However, if you can tolerate it, whole grain toast is better for sustained energy as it offers more complex carbohydrates, fiber, and B vitamins.

Avoid greasy and fatty foods like bacon and sausage, as they can upset your sensitive digestive system. It's also best to skip toppings high in refined sugars like syrups, which can worsen fatigue.

The fructose in honey helps your body convert acetaldehyde, a toxic byproduct of alcohol, into less toxic chemicals. When combined with toast, it provides sodium and potassium, helping with rehydration.

Coffee can further dehydrate you and irritate an upset stomach. While the caffeine may help with a headache, it is best to drink plenty of water first. Consider a soothing green tea instead, which has calming properties.

Yes, peanut butter toast can be very helpful. Peanut butter is rich in magnesium, which is often depleted by alcohol, and provides healthy fats and protein for sustained energy.