What's the Best Thing to Eat After Drinking Too Much?

December 21, 2025 •

4 min read

According to the National Institute on Alcohol Abuse and Alcoholism, consuming food can slow the absorption of alcohol and may reduce its effects, but what's the best thing to eat after drinking too much? The key is focusing on foods that rehydrate and replenish your body's lost nutrients while being gentle on a sensitive stomach.

Quick Summary

Ideal post-drinking foods include nutrient-dense, easy-to-digest options that help your body recover. Focus on rehydration, replenishing electrolytes, and providing gentle fuel. Good choices include bananas, eggs, ginger, and broths to soothe an upset stomach and restore balance.

Key Points

Hydrate First: Focus on drinking water and electrolyte-rich fluids like coconut water before eating solid food.
Eat Gentle Foods: Opt for bland, easy-to-digest items such as toast, oatmeal, and broth-based soups to avoid stomach irritation.
Replenish Electrolytes: Consume foods high in potassium, like bananas and avocados, to restore minerals lost through dehydration.
Boost Liver Function: Incorporate eggs, which contain cysteine, to help your liver break down alcohol's toxic byproducts.
Avoid Greasy and Fatty Foods: Steer clear of heavy, greasy meals that can further upset your stomach and delay recovery.
Stabilize Blood Sugar: Choose complex carbohydrates like toast or oatmeal to provide sustained energy and prevent blood sugar crashes.

Rehydrate and Replenish: The Science Behind Post-Drinking Nutrition

After a night of heavy drinking, your body is in a state of dehydration and has depleted its stores of key vitamins and minerals. The best thing to eat after drinking too much is not a greasy, fatty meal, but rather a strategic combination of nutrients that aid recovery. Alcohol is a diuretic, meaning it causes your body to lose fluids through urination. This loss of fluids also flushes out essential electrolytes like potassium and sodium, which are critical for nerve and muscle function. In addition, alcohol consumption can cause inflammation in the stomach lining, leading to nausea and irritation.

Your body also needs to metabolize the alcohol, a process that can divert attention and resources away from other crucial functions. This is why you often feel tired and depleted. The right foods can provide the necessary fuel to help your liver process the toxins and get you back on track.

The Golden Rules of Eating After Drinking

Prioritize Hydration: Before you even think about solid food, get some fluids in. Water is a must, but electrolyte-rich drinks like coconut water or sports beverages can accelerate the rehydration process. Herbal teas with ginger or peppermint can also help soothe a queasy stomach.
Go for Gentle and Bland: Your stomach is likely irritated. Opt for foods that are easy to digest. Think toast, plain rice, or broth-based soups. Avoiding anything overly spicy, fatty, or sugary will prevent further irritation.
Replenish Nutrients: Focus on foods rich in potassium, B vitamins, and complex carbohydrates. Bananas, avocados, and spinach are great sources of potassium. Eggs, whole-grain toast, and oatmeal can help restore depleted B vitamins and provide steady energy.
Listen to Your Body: Don't force yourself to eat if you feel extremely nauseous. Start small with a light snack, like a piece of toast or a few crackers, and see how you feel. If you can tolerate it, move on to a more substantial meal.

The Best Foods for a Post-Drinking Breakfast

Eggs: Rich in cysteine, an amino acid that helps the liver break down acetaldehyde—the toxic byproduct of alcohol metabolism. Scrambled or poached eggs are gentle on the stomach and a great protein source.
Oatmeal: A simple bowl of oatmeal can help stabilize blood sugar levels, providing a slow-release source of energy. It's also easy to digest and can absorb excess acid in the stomach.
Toast with Avocado: This classic combo provides healthy fats, potassium, and easy-to-digest carbs. The fats in avocado help keep you full and can aid in nutrient absorption.
Bananas: One of the best natural sources of potassium, which is likely depleted after a night of drinking. They are also easy on a sensitive stomach.

Foods to Avoid When You're Hungover

Just as important as knowing what to eat is knowing what to avoid. Certain foods can exacerbate hangover symptoms and cause further discomfort. Fatty, greasy foods, while tempting, can irritate the stomach lining and potentially delay recovery. High-sugar foods can cause blood sugar spikes and crashes, intensifying feelings of fatigue. Spicy foods are a no-go, as they can cause significant stomach upset. The same goes for highly processed snacks and excessive amounts of coffee, which can further dehydrate you.

A Hangover Recovery Comparison Table


Food Item	Primary Benefit	Why It Helps	What to Avoid With It
Eggs	Amino Acids, Protein	Cysteine helps liver function. Protein stabilizes blood sugar.	Heavy oils, excessive cheese
Bananas	Potassium, Natural Sugar	Replenishes lost electrolytes. Provides quick, gentle energy.	Sugar-coated options, overly ripe bananas for sensitive stomachs
Ginger	Anti-Nausea	Soothes an upset stomach and reduces nausea.	Large quantities, excessively sweetened ginger products
Coconut Water	Electrolytes, Hydration	Replenishes vital fluids and minerals effectively.	Sugary sports drinks with artificial ingredients
Toast	Simple Carbohydrates	Easy on the stomach, provides energy.	Butter, sugary jams, or processed spreads
Broth-Based Soup	Hydration, Sodium	Rehydrates and restores sodium levels gently.	Heavy creams, spicy ingredients

The Importance of Long-Term Recovery

While the immediate focus is on feeling better, it's also important to consider the longer-term effects of alcohol consumption. Chronic drinking can lead to deficiencies in essential nutrients like B vitamins and folate. Therefore, incorporating a nutrient-rich diet, even when you're not recovering from a hangover, is crucial for overall health.

Consider incorporating a daily vitamin supplement to ensure your body has a steady supply of what it needs. Staying hydrated and eating a balanced diet are your best defenses against the negative effects of alcohol. For further reading on liver health and nutrient deficiencies, you can consult reputable sources like the National Library of Medicine (NIH) at https://www.ncbi.nlm.nih.gov/.

Conclusion

The age-old belief that a greasy meal is the cure-all for a hangover is a myth. The most effective strategy for what's the best thing to eat after drinking too much involves a balanced approach of rehydration and nutrient replenishment. Opt for gentle, easy-to-digest foods like eggs, bananas, and toast, while avoiding anything spicy, fatty, or sugary. Listening to your body and starting with simple fluids and snacks can help you recover more quickly and minimize the discomfort of a hangover. Ultimately, a proactive approach to nutrition is the best defense against the negative effects of excessive drinking.

Frequently Asked Questions

Bland, gentle foods are easier for your irritated stomach lining to digest. Greasy, fatty foods are harder to process and can cause further irritation, indigestion, and nausea, making you feel worse.

Coconut water is an excellent natural alternative to sports drinks. It is naturally rich in electrolytes, including potassium, which helps replenish lost minerals and rehydrate your body effectively.

No, it's generally best to avoid coffee. While it might seem like a solution for fatigue, caffeine is a diuretic, which will further dehydrate you. It can also be very acidic and irritate your sensitive stomach.

Eggs are rich in an amino acid called cysteine, which helps the liver break down acetaldehyde, a toxic byproduct of alcohol metabolism. This process can help speed up your body's recovery.

Yes, it's important to listen to your body. If you feel very nauseous, forcing food can make it worse. Start with sips of water or herbal tea and a small, bland snack like crackers. You can eat a more substantial meal when you feel ready.

For nausea, try ginger (in tea or crystallized form), peppermint tea, or a small bowl of plain broth. These are known for their stomach-calming properties and are less likely to cause irritation.

Excessive alcohol consumption can deplete your body of essential B vitamins, particularly B1 (thiamine) and B6, as well as minerals like potassium, magnesium, and zinc.

There's no set time; it depends on how you feel. Start with fluids first. If your stomach feels settled after an hour or two, try a small, bland snack. Don't rush it and let your stomach tell you what it can handle.