What's the best thing to eat to avoid a hangover? A Nutritional Guide

October 6, 2025 •

4 min read

Studies show that eating before drinking can significantly slow the absorption of alcohol into your bloodstream, making it one of the most effective strategies for hangover prevention. Here’s what's the best thing to eat to avoid a hangover, focusing on specific nutrients that aid your body’s metabolism and hydration.

Quick Summary

Eating a balanced meal rich in healthy fats, protein, and complex carbs slows alcohol absorption and replenishes depleted nutrients, helping prevent a hangover.

Key Points

Eat before drinking: Having a substantial meal with protein, fat, and complex carbs before consuming alcohol is the single most effective way to slow absorption and prevent a severe hangover.
Choose protein and fats: Foods rich in protein (eggs, salmon) and healthy fats (avocado, nuts) are digested slowly, keeping alcohol in the stomach longer and delaying its absorption.
Replenish electrolytes: Alcohol is a diuretic that depletes electrolytes like potassium and magnesium. Bananas, avocados, and coconut water can help restore balance.
Prioritize complex carbs: Sweet potatoes, oats, and whole grains provide a slow, steady release of energy and help regulate blood sugar levels, preventing fatigue and headaches.
Stay hydrated: Drinking plenty of water and water-rich foods like melon or cucumber is crucial throughout the evening and the next morning to combat dehydration.
Avoid problematic foods: Greasy, sugary, and salty snacks should be avoided before or after drinking as they can upset your stomach and worsen hangover symptoms.

The Science Behind Pre-Drinking Nutrition

When alcohol is consumed on an empty stomach, it passes rapidly into the small intestine, leading to a quick and high spike in blood alcohol concentration (BAC). This rapid absorption is a primary cause of severe intoxication and the resulting hangover symptoms. Eating a meal beforehand keeps alcohol in the stomach longer, slowing its absorption into the bloodstream. This gives your liver more time to process the alcohol more safely and efficiently. For this reason, a substantial meal is your best defense against a next-day headache and nausea.

The Importance of Macronutrients

Choosing the right types of food is crucial. A balanced meal containing protein, healthy fats, and complex carbohydrates is most effective.

Proteins and Fats: Both protein and fats are digested slowly, which helps to keep alcohol in the stomach for a longer duration, delaying its absorption. Proteins also provide amino acids, like cysteine found in eggs, which helps the liver break down alcohol's toxic byproducts.
Complex Carbohydrates: Foods like oats, sweet potatoes, and whole grains release sugar slowly into the bloodstream, helping to stabilize blood sugar levels. Excessive alcohol consumption can cause a drop in blood sugar, contributing to fatigue and headaches.

Key Nutrients Depleted by Alcohol

Alcohol acts as a diuretic, causing increased urination and leading to dehydration and the loss of essential electrolytes like potassium and magnesium. It also interferes with the body's absorption of key vitamins, particularly the B-group vitamins and Vitamin C. Incorporating foods rich in these nutrients can help counteract these effects.

Best Foods to Eat Before Drinking

Eggs: Rich in protein and the amino acid cysteine, eggs are excellent for liver support. They are also packed with B12, a nutrient depleted by alcohol. Try a scramble or omelet with added veggies.
Avocado: High in healthy fats and potassium, avocados help slow alcohol absorption and replenish lost electrolytes. Serve it on whole-grain toast with an egg for a complete meal.
Salmon: A great source of protein and anti-inflammatory omega-3 fatty acids, salmon can help protect against alcohol-induced inflammation in the brain and body.
Oats: Offering both fiber and protein, oatmeal provides a slow and steady release of energy and is rich in nutrients like magnesium and B vitamins.
Sweet Potatoes: These are complex carbs that help regulate blood sugar and contain potassium to balance electrolytes.
Greek Yogurt: This dairy product combines protein and fats to slow alcohol absorption. It also contains probiotics, which may support gut health impacted by drinking.
Berries: Loaded with water and antioxidants, berries can help with hydration and protect cells from damage caused by alcohol-induced oxidative stress.
Nuts and Seeds: Trail mix with nuts and seeds provides a great source of protein, healthy fats, and magnesium to prevent electrolyte disturbances.

What to Eat if a Hangover Hits

If you failed to prepare, some foods can still help ease symptoms the next day.

Bland Carbohydrates: For a queasy stomach, bland carbs like toast or crackers are easy to digest and can help stabilize blood sugar. Drizzle a little honey on your toast for a fructose boost.
Bananas: A quick source of potassium and easily digestible fiber, a banana is an excellent way to replenish lost electrolytes and provide gentle energy.
Ginger: Known for its anti-nausea effects, ginger tea or dry ginger can help settle an upset stomach.
Broth-Based Soups: Chicken noodle or vegetable soup can help with rehydration and replace sodium.
Water and Electrolyte Drinks: Rehydrating with water and supplementing with coconut water or sports drinks can replace lost fluids and electrolytes.

Foods and Drinks to Avoid

Some popular post-drinking choices can make you feel worse. Avoid these to help your body recover more smoothly.

Greasy Food: While often craved, fatty, greasy food can irritate an already sensitive digestive system and worsen nausea and bloating. It's only helpful if consumed before drinking.
Salty Snacks: Chips and other salty foods can worsen dehydration and fluid retention caused by alcohol.
Sugary Foods and Refined Carbs: Sweets and white bread cause blood sugar spikes and crashes, prolonging feelings of fatigue and instability.
Caffeine: A morning coffee might provide a temporary energy boost but is also a diuretic that can worsen dehydration. Green tea is a better, more hydrating option.
“Hair of the Dog”: Having another alcoholic drink only delays the inevitable and can prolong the hangover.

A Quick Comparison of Food Choices


Feature	Best Choices (Preventative/Remedial)	Worst Choices (To Avoid)
Carbohydrates	Whole grains (oats, quinoa), sweet potatoes, bananas	Sugary drinks, refined carbs (white bread, pasta)
Proteins & Fats	Eggs, salmon, avocado, Greek yogurt, nuts	Greasy fast food (pizza, burgers, fries)
Hydration	Water, coconut water, water-rich fruits/veggies	Caffeinated beverages, excessive alcohol
Electrolyte Balance	Bananas, avocados, sweet potatoes, coconut water	Salty snacks (chips, pretzels)
Liver Support	Eggs (cysteine), salmon (omega-3s), asparagus	Foods difficult to digest, more alcohol
Stomach Sensitivity	Bland carbs (toast), ginger, broth-based soup	Spicy and acidic foods, greasy foods

Conclusion: The Best Defense is a Full, Nutritious Stomach

What's the best thing to eat to avoid a hangover is not a single miracle food, but rather a strategic approach to eating that supports your body. Consuming a well-balanced meal containing protein, healthy fats, and complex carbohydrates before drinking is the most effective preventative measure. This strategy slows alcohol absorption, provides sustained energy, and helps your body replenish the nutrients and electrolytes lost during consumption. When combined with proper hydration, this nutritional foresight can significantly mitigate the negative effects of a night out and help you feel your best the next day. For further reading, see Healthline's guide on the best foods to eat before drinking.

Outbound link: The 15 Best Foods to Eat Before Drinking Alcohol

Frequently Asked Questions

Eating a meal, especially one with protein and fats, slows down the rate at which alcohol is absorbed from your stomach into your bloodstream. This prevents a rapid spike in blood alcohol concentration, which can make a hangover more severe.

Focus on consuming foods rich in protein, healthy fats, fiber, and electrolytes like potassium and magnesium. Key nutrients also include B vitamins and vitamin C, which alcohol can deplete.

Eating greasy food before drinking can help slow absorption, but it's not the best choice. Eating it the next day is a myth and can actually irritate your stomach, worsening hangover symptoms.

Water is the most important drink. Additionally, electrolyte-rich beverages like coconut water can replenish fluids and minerals lost due to alcohol's diuretic effect.

Yes, bananas are highly beneficial. They are rich in potassium, an important electrolyte that is depleted by drinking. They are also gentle on the stomach and provide energy.

If you are experiencing nausea, bland carbs like toast or crackers are easier on the stomach. For other symptoms, nutrient-dense foods like eggs or a broth-based soup are good options.

Protein slows alcohol absorption due to its slow digestion rate. It also provides amino acids, such as cysteine, that aid the liver in breaking down alcohol's toxic byproducts.

While coffee may help with fatigue, its diuretic effect can worsen dehydration. It's better to stick to water and hydrating foods, or opt for green tea, which is more hydrating and contains antioxidants.