What's the Best Snack for a Hangover?

December 5, 2025 •

4 min read

Approximately 77% of drinkers report experiencing a hangover at least once a year. When the inevitable symptoms hit, many seek a quick fix, leading to the common question: what's the best snack for a hangover? The ideal choice depends on what your body needs most, from restoring hydration to settling a queasy stomach.

Quick Summary

The best hangover snacks address key physical needs like dehydration, electrolyte imbalance, and low blood sugar. Prioritizing gentle, nutrient-dense foods can help soothe your stomach and provide sustained energy during recovery. Avoid greasy or acidic items that can worsen symptoms and focus on simple, wholesome options.

Key Points

Replenish Electrolytes: Snacks rich in potassium and sodium, like bananas and coconut water, are crucial for restoring the body's mineral balance lost through dehydration.
Stabilize Blood Sugar: Bland carbohydrates such as whole-grain toast and oatmeal provide a gentle, steady release of energy to counteract the low blood sugar caused by alcohol.
Soothe Your Stomach: Foods like crackers, ginger tea, and bone broth are easy to digest and can help calm an irritated stomach lining and reduce nausea.
Support Liver Detox: Eggs contain cysteine, an amino acid that aids the liver in breaking down toxic byproducts of alcohol metabolism.
Avoid Greasy Foods: Counterintuitively, greasy and fatty foods can prolong a hangover by further taxing your digestive system. Stick to lighter, more wholesome options.
Stay Hydrated: Pairing snacks with plenty of water or electrolyte drinks is vital to rehydrate and flush out toxins effectively.

The Science Behind Your Hangover

Before diving into the best snacks, it's crucial to understand why you feel so unwell. A hangover isn't just about a headache; it's a complex set of symptoms caused by a combination of factors.

Dehydration: Alcohol is a diuretic, causing increased urination and leading to dehydration. This fluid loss results in symptoms like thirst, fatigue, and headaches.
Electrolyte Imbalance: Dehydration also depletes vital minerals like potassium and sodium, which are crucial for fluid balance and muscle function.
Low Blood Sugar: The liver's focus on metabolizing alcohol can interfere with its ability to regulate blood sugar, leading to fatigue, weakness, and shakiness.
Gastrointestinal Distress: Alcohol irritates the stomach lining and increases acid production, causing nausea, vomiting, and stomach pain.
Inflammation: The immune system's inflammatory response to alcohol can contribute to many hangover symptoms, including body aches and general malaise.

The Top Hangover Snacks and Why They Work

To combat these effects, the best snacks focus on hydration, electrolyte replenishment, and gentle nutrients. Here are some of the most effective options.

Bananas: This is a classic for a reason. Bananas are rich in potassium, one of the electrolytes lost during dehydration. They also provide simple carbohydrates for an energy boost.
Whole-Grain Toast: Bland and easy to digest, plain toast helps raise low blood sugar levels without irritating the stomach. Whole grains offer a slower, more sustained release of energy compared to sugary foods.
Oatmeal: A bowl of oatmeal provides complex carbohydrates and essential minerals like magnesium and zinc. It's gentle on the stomach and provides a steady source of energy to combat fatigue.
Eggs: Eggs are a nutritional powerhouse containing cysteine, an amino acid that helps the liver process acetaldehyde, a toxic byproduct of alcohol metabolism. Poached or scrambled are better than greasy fried options.
Coconut Water: For quick rehydration, coconut water is an excellent choice. It's packed with natural electrolytes, including potassium and sodium, without the added sugars found in many sports drinks.
Ginger: Known for its anti-nausea properties, ginger can be consumed in tea or ale to soothe an upset stomach.
Crackers with Hummus or Peanut Butter: Simple crackers are gentle on the digestive system, while the added protein and healthy fats from hummus or peanut butter provide a more balanced, slow-release energy source.
Chicken Noodle Soup: This comfort food provides water, salt, and easy-to-digest carbs to rehydrate and replenish electrolytes. The warmth can also help calm nausea.

Comparison Table: Hangover Snack Effectiveness


Snack	Key Benefit	Dehydration	Upset Stomach	Energy Boost	Liver Support
Banana	High in Potassium	Yes	Gentle	Quick Carbs	Minor
Oatmeal	Sustained Energy	Yes	Gentle	Complex Carbs	Minor
Eggs	Cysteine for Toxin Breakdown	Minor	Can be Gentle	Protein	Yes
Coconut Water	Electrolyte Replenishment	Yes	Gentle	Natural Sugars	Minor
Whole-Grain Toast	Stabilizes Blood Sugar	Minor	Gentle	Simple Carbs	Minor
Ginger Tea	Soothes Nausea	Yes	Yes	Minor	Minor
Chicken Soup	Rehydration + Nutrients	Yes	Gentle	Carbs + Protein	Minor

Snacks to Avoid During a Hangover

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate your symptoms and make you feel even worse.

Greasy, Fatty Foods: While a large, greasy breakfast may sound tempting, these foods are difficult to digest and can further irritate an already sensitive stomach.
Acidic Foods: Highly acidic items like orange juice or tomato sauce can increase stomach acid and worsen nausea. This is especially true for those with sensitive stomachs.
Sugary Snacks: While they offer a quick burst of energy, sugary foods lead to a blood sugar crash, which can leave you feeling even more fatigued and irritable.
Coffee: Caffeine is a diuretic and can contribute to dehydration. For those with a sensitive stomach, its acidity can also be an irritant. Stick to water or herbal tea instead.
More Alcohol: The "hair of the dog" is a myth. Drinking more alcohol only delays the inevitable and puts more strain on your liver.

Preparing for the Morning After

The best strategy for dealing with a hangover is preparation. Stock your pantry with recovery-friendly snacks before you go out. Ensure you have plenty of water or electrolyte-rich drinks like coconut water. Eating a well-balanced, high-protein meal before drinking can also help slow alcohol absorption and lessen the severity of a hangover. Taking a supplement containing B vitamins and zinc, which are often depleted by alcohol, might also offer some relief.

Conclusion

While the only true cure for a hangover is time, a strategic approach to snacking can make a world of difference. The best snack for a hangover is one that focuses on gentle, nutrient-rich ingredients to rehydrate, restore electrolytes, and stabilize blood sugar. Swapping greasy food for soothing options like toast, bananas, or eggs, and opting for coconut water over coffee, will help ease your symptoms and get you back on your feet faster. Remember that moderation and hydration are your best defenses against the morning-after misery. For more information on the effects of alcohol on your body, consult resources like the Mayo Clinic's guide on hangovers.

Frequently Asked Questions

A banana is an excellent hangover snack because it is rich in potassium, an electrolyte that gets depleted by alcohol's diuretic effects. It also provides easy-to-digest carbohydrates for a quick energy boost.

No, greasy food is a myth for curing hangovers. While it may feel comforting, fatty foods are difficult to digest and can further irritate your sensitive stomach and delay recovery.

Eggs contain an amino acid called cysteine, which helps the liver break down acetaldehyde, a toxic byproduct created when your body processes alcohol. This can help reduce headache and nausea symptoms.

Yes, plain, whole-grain toast is a good snack. It provides gentle, easy-to-digest carbohydrates that help raise low blood sugar levels without upsetting a sensitive stomach.

Coconut water is an ideal hydrating snack because it's rich in natural electrolytes like potassium and sodium, helping to quickly restore your body's fluid balance.

It's generally best to avoid coffee. As a diuretic, it can worsen dehydration. The acidity may also further upset your stomach. Opt for water or a calming herbal tea instead.

Yes, a smoothie is a great option. Blending fruits like bananas and berries with coconut water or yogurt provides hydration, vitamins, antioxidants, and electrolytes in a soothing, easy-to-digest format.