What's the Best Food to Eat to Get Rid of a Hangover?

December 31, 2025 •

4 min read

Over 75% of people who report heavy drinking experience a hangover, making the search for a cure a common quest. The right meal can make a significant difference in recovery, but what's the best food to eat to get rid of a hangover and feel better fast? The answer lies in targeted nutrition and rehydration, not just greasy food.

Quick Summary

The most effective foods for hangover recovery focus on rehydration, electrolyte replenishment, and boosting blood sugar. Key items include eggs, bananas, coconut water, and nutrient-rich broth. Avoiding excessive grease and sugar can prevent further stomach upset and aid the body's detoxification process.

Key Points

Hydrate, don't just eat: The core of hangover recovery is rehydration with water or electrolyte-rich drinks like coconut water, which helps flush toxins and address dehydration.
Eat eggs for detoxification: Eggs contain cysteine, an amino acid that helps break down acetaldehyde, a toxin that contributes to hangover symptoms.
Replenish potassium with bananas: Alcohol's diuretic effect drains potassium, a crucial electrolyte. Bananas are a great source to replenish these lost levels.
Avoid greasy, sugary foods: While tempting, heavy, fried foods and sugary drinks can irritate your sensitive stomach and worsen blood sugar instability, prolonging your misery.
Choose gentle, nutrient-rich options: Opt for bland, easy-to-digest foods like oatmeal, toast, or simple broth to stabilize blood sugar and provide gentle energy.

Understanding the Hangover: Why Food Matters

Before diving into specific foods, it's crucial to understand what causes a hangover. Alcohol is a diuretic, meaning it causes your body to lose fluids and electrolytes through increased urination. It also depletes vitamins, especially B vitamins, and can lower blood sugar levels. The inflammation and toxic byproducts of alcohol metabolism also contribute to headaches, nausea, and fatigue.

The right foods help by addressing these specific issues. You need to rehydrate, restock essential vitamins and minerals, and provide gentle energy to your system. While a greasy breakfast may be tempting, it can actually irritate an already sensitive stomach. The key is choosing foods that are easy to digest and packed with the right nutrients.

The Best Foods for Recovery: A Closer Look

Eggs: Rich in amino acids like cysteine, which helps the body break down acetaldehyde, a toxic byproduct of alcohol metabolism. Eggs are also gentle on the stomach and provide a dose of B vitamins, which are depleted by drinking.
Bananas: A top-tier choice for replenishing potassium, a crucial electrolyte that is lost due to alcohol's diuretic effect. Bananas also offer a gentle dose of natural sugar and fiber to provide energy and aid digestion.
Coconut Water: An excellent source of hydration and natural electrolytes, particularly potassium. It's a much healthier alternative to sugary sports drinks and can quickly help with dehydration-related symptoms.
Broth or Soup: A simple chicken or bone broth is rich in sodium, vitamins, and minerals that can help replenish what was lost. It's especially soothing for a nauseous stomach and provides fluid for rehydration.
Oats: A bowl of oatmeal provides complex carbohydrates that can help stabilize blood sugar levels and provide a slow, steady release of energy. It is also high in B vitamins, magnesium, and fiber.
Ginger: Known for its anti-nausea properties, ginger can be brewed into a tea or added to a smoothie to help settle an upset stomach.

The Case Against Greasy and Sugary Hangover Cures

While the urge for a big, greasy meal is understandable, it's often counterproductive. Fried and oily foods can be difficult to digest and may aggravate nausea and indigestion, which are already common hangover symptoms. Similarly, excessive sugar in sodas or pastries can lead to blood sugar spikes and crashes, which can worsen fatigue and headaches. The goal is to provide your body with the nutrients it needs, not to add extra stress on your digestive system.

Comparison of Common Hangover Foods


Food Item	Primary Benefit	Why it Works	Potential Drawbacks
Eggs	Cysteine, B vitamins	Helps detoxify liver, restores nutrients	Can cause digestive issues if prepared with too much oil
Bananas	Potassium, gentle carbs	Replenishes electrolytes, boosts energy	High in sugar if not eaten in moderation
Coconut Water	Electrolytes, Hydration	Rehydrates effectively, replaces minerals	Can be high in sugar depending on the brand
Broth/Soup	Sodium, fluids, minerals	Restores electrolytes, soothing for stomach	Can be high in sodium, check labels
Oatmeal	Complex carbs, B vitamins	Stabilizes blood sugar, provides slow energy	Can be bland, some varieties are high in sugar
Greasy Fried Foods	Taste, perceived comfort	Psychological relief, heavy carbs	Hard to digest, worsens nausea, puts stress on liver
Coffee	Caffeine, mental boost	Fights fatigue, can relieve headaches	Can be a diuretic, further dehydrating you

Building a Recovery Plan

For the best results, a multi-pronged approach is necessary. Start your day with fluids, preferably water with electrolytes or coconut water. After your stomach has settled, move to a bland, nutrient-dense meal like scrambled eggs with toast or a simple bowl of oatmeal. Continue to rehydrate throughout the day and include foods rich in vitamins and antioxidants, such as leafy greens, salmon, and fruit.

To help your body repair itself, consider a light meal or smoothie. Real Simple's guide to hangover foods offers additional nutritious options like avocado and salmon that are excellent for recovery. The bottom line is to listen to your body and focus on replenishing what was lost. Avoid the temptation of quick, unhealthy fixes that can prolong your recovery.

Conclusion: The Path to Feeling Better

Choosing the right food for a hangover is not about finding a magic cure but about providing your body with the essential resources it needs to recover. The most effective strategy involves rehydration with water and electrolytes, replenishing depleted vitamins and minerals, and stabilizing blood sugar with gentle, easily digestible foods. Focusing on items like eggs, bananas, coconut water, and broth is a more reliable and less punishing approach than reaching for greasy fast food. By nourishing your body correctly, you can significantly reduce the duration and severity of your symptoms and get back to feeling like yourself again.

Frequently Asked Questions

No, despite the popular myth, greasy food does not help a hangover and can even make it worse. The heavy fats are difficult to digest and can aggravate an already upset stomach and contribute to indigestion.

Coconut water is excellent for a hangover because it is rich in natural electrolytes, especially potassium, which are depleted through urination when drinking alcohol. It rehydrates your body effectively without the added sugars found in many sports drinks.

Coffee can provide a temporary mental boost, but it is not a cure. The caffeine can further dehydrate you and potentially worsen stomach irritation, which is not what you need when recovering from a night of drinking.

If your stomach is sensitive, start with bland foods like plain toast, crackers, or a warm bowl of bone broth. These options are easy to digest and can help stabilize your blood sugar levels without causing further irritation.

It is best to eat a solid meal before or while drinking. Food helps to slow the absorption of alcohol into your bloodstream, which can reduce the severity of a hangover.

B vitamins (especially B6 and B12), potassium, and other electrolytes are key for hangover recovery. These are lost during alcohol consumption, and replenishing them helps your body's systems return to normal.

No, drinking more alcohol (the "hair of the dog" method) is a myth and will only delay and likely worsen your recovery. It adds more toxins to your system and puts more stress on your liver.