What's the Best Food to Eat if You Have a Hangover?

December 1, 2025 •

2 min read

According to Cleveland Clinic, one of the primary causes of a hangover is dehydration, and replenishing lost fluids and electrolytes is key to recovery. So, what's the best food to eat if you have a hangover? The answer lies in choosing gentle, nourishing options that help rebalance your body and stabilize your blood sugar.

Quick Summary

A night of drinking depletes nutrients and causes dehydration. Replenishing lost vitamins, minerals, and fluids with specific foods can help soothe your stomach and aid recovery. Simple carbohydrates and hydrating, nutrient-rich options are often the most effective for easing symptoms.

Key Points

Prioritize Hydration: Replenish lost fluids and electrolytes with water, coconut water, or broths to combat dehydration, a primary cause of hangover symptoms.
Choose Gentle, Bland Foods: Start with simple carbohydrates like toast, crackers, or oatmeal if you have an upset stomach, as they are easy to digest.
Replenish with Nutrients: Eat foods rich in vitamins and minerals, especially B vitamins and potassium, which are depleted by alcohol. Good sources include eggs, bananas, and avocados.
Support Liver Function: Eggs, containing the amino acid cysteine, can help your liver process toxins more effectively.
Avoid Greasy and Heavy Foods: Contrary to popular belief, high-fat, greasy meals can irritate your stomach further and do not aid in recovery. Stick to lighter, more nourishing options.
Incorporate Anti-Nausea Remedies: Ginger, whether in tea or raw, is a proven remedy for nausea and can help settle your stomach.
Plan Your Recovery Meal: Start with bland foods and clear fluids, then gradually move to more nutrient-dense meals as you feel better throughout the day.
Know What to Avoid: Stay away from overly spicy, acidic, or heavy foods that can aggravate your digestive system when it's most vulnerable.

Understanding the Effects of a Hangover

Alcohol acts as a diuretic, leading to dehydration and flushing out essential electrolytes like potassium and sodium. It can also irritate the stomach lining, cause inflammation, and lower blood sugar. The best food to eat if you have a hangover should address these issues.

The Importance of Replenishment and Hydration

Hydration is crucial for hangover recovery, and while water is essential, replenishing electrolytes is equally important. Good options include coconut water and watermelon due to their electrolyte and water content. Soups and broths can also help with rehydration and are gentle on the stomach.

Soothing an Upset Stomach

Bland, easy-to-digest foods are recommended for nausea. Toast or crackers can help absorb stomach acid. Ginger is known for anti-nausea properties, and oatmeal provides steady energy and is easy on the digestive system.

Nutrient-Dense Foods for Liver Support

Nutrient-rich foods can support the liver in processing alcohol. Eggs contain cysteine, which helps the liver break down toxins. Salmon is high in omega-3s and B vitamins, while avocado provides potassium and healthy fats.

Comparison of Hangover Foods


Food Item	Primary Benefit	Best For...	Considerations
Coconut Water	Rehydration, Electrolytes	Fast fluid and electrolyte replenishment	Higher sugar content than water
Toast/Crackers	Stabilizing blood sugar, soothing nausea	Extremely sensitive or upset stomachs	Limited nutritional value, best paired with other foods
Oatmeal	Sustained energy, gentle on stomach	Feeling tired but not nauseous	Can be less appetizing than other options
Eggs	Cysteine, Protein	Liver support and muscle repair	Can be too heavy for a very upset stomach
Ginger	Combating nausea	Nausea, motion sickness	Might be too spicy for some people

The 'Greasy Food' Myth

Greasy foods are not recommended for hangovers as they can upset your stomach and do not help break down alcohol. Eating before drinking is more effective in slowing absorption. Focus on lighter, nutrient-rich options.

Creating the Ultimate Hangover Meal Plan

A simple meal plan can aid recovery. Start bland and gradually introduce more complex foods.

Conclusion: Listen to Your Body

The best food to eat if you have a hangover involves prioritizing hydration, electrolytes, stable blood sugar, and liver support. While not an instant cure, a proper diet can ease symptoms. Skip greasy foods and choose nourishing options.

Final Recommendations for Quick Relief

Start with clear fluids and bland foods for nausea.
Eat potassium-rich foods like bananas and avocados.
Include protein like eggs or chicken for liver support.
Drink coconut water or electrolyte drinks.
Avoid greasy, heavy foods.

Frequently Asked Questions

If you are experiencing severe nausea or vomiting, focus on sipping small amounts of clear fluids, such as water or broth, to stay hydrated. Wait until your stomach has settled before attempting to eat bland, simple carbs like toast or crackers.

Coffee can be a mixed bag. The caffeine might help with a headache, but it can also increase dehydration. It's best to alternate coffee with plenty of water to minimize this effect.

No, this is a common misconception. While comforting, greasy foods can further irritate a sensitive stomach and do not help your body process alcohol more efficiently. It is better to opt for nutritious, easy-to-digest options.

Electrolyte-enhanced beverages, coconut water, herbal teas like ginger tea, and bone broth are all excellent choices. They help restore lost electrolytes and provide soothing hydration.

Bananas are rich in potassium, a key electrolyte that is often depleted after a night of heavy drinking. They are also easy to digest, making them a gentle option for an upset stomach.

Yes, eating a meal before drinking can significantly slow the absorption of alcohol into your bloodstream. This helps prevent your blood alcohol levels from rising too quickly and can lead to a less severe hangover.

Yes, a smoothie is an excellent choice. You can pack it with hydrating ingredients like coconut water, fruits rich in potassium like bananas, and anti-inflammatory greens like spinach to create a nutrient-dense and easy-to-digest recovery drink.

Ginger has been used for centuries as a natural remedy for nausea and motion sickness. Its active compounds can help settle an upset stomach and ease the queasiness associated with hangovers.

Eating a substantial meal high in carbohydrates and protein before you start drinking can help slow alcohol absorption. However, the only way to truly prevent a hangover is to drink in moderation or not at all.

It's generally better to eat several small, bland meals throughout the day. This approach is gentler on your digestive system and helps maintain stable blood sugar levels without overwhelming your stomach.

Yes, fermented foods like yogurt with active cultures can introduce beneficial probiotics to your gut. This can help soothe an irritated stomach and support overall digestive health.