What's the Best Thing to Eat When Hungover for Fast Relief?

January 4, 2026 •

4 min read

According to the Cleveland Clinic, a hangover typically lasts for 8 to 24 hours, but consuming the right nutrients can help alleviate symptoms and support recovery. Knowing what's the best thing to eat when hungover can make a significant difference in how you feel, from settling your stomach to replenishing vital electrolytes lost from alcohol's diuretic effects.

Quick Summary

The most effective foods for a hangover focus on rehydration, replenishing lost nutrients, and stabilizing blood sugar. Prioritize electrolyte-rich beverages like coconut water, potassium-rich fruits like bananas, and bland carbohydrates such as toast. Avoid greasy, overly fatty, or acidic foods that can further upset an already sensitive stomach.

Key Points

Prioritize Rehydration: Drink plenty of water or electrolyte-rich fluids like coconut water or sports drinks to combat dehydration caused by alcohol.
Replenish Nutrients: Consume foods rich in potassium (bananas, avocados) and vitamins (eggs, spinach) to replace what's lost and aid liver function.
Soothe Your Stomach: Opt for bland, easy-to-digest foods such as toast, crackers, or ginger tea to settle nausea and reduce stomach irritation.
Choose Sustained Energy: Eat complex carbohydrates like oatmeal or whole-grain toast to stabilize blood sugar and combat fatigue from alcohol's effect.
Avoid Greasy and Acidic Foods: Steer clear of fatty, greasy foods and spicy or acidic items, as they are hard on the digestive system and can worsen symptoms.
Eggs are a Great Choice: The amino acid cysteine in eggs helps the liver process toxins faster, making them a powerful recovery food.
Broth and Soup are Your Friend: A warm bowl of bone broth or chicken soup can rehydrate, replenish salts, and provide easy-to-absorb nutrients.
Don't Fall for the 'Hair of the Dog' Myth: Drinking more alcohol only delays the inevitable and prolongs your body's recovery process.

Waking up with a pounding headache, stomach discomfort, and overwhelming fatigue is a universal experience after a night of overindulgence. While time is the only definitive cure for a hangover, the foods you choose can either aid your recovery or prolong your misery. The best approach involves selecting foods that replenish depleted nutrients, calm your digestive system, and provide sustained energy.

The Science of Hangover Symptoms and Food's Role

Alcohol has several effects on the body that lead to classic hangover symptoms. It's a diuretic, meaning it causes increased urination, which leads to dehydration and the loss of electrolytes like potassium and sodium. It also irritates the stomach lining, which can cause nausea and indigestion. Furthermore, alcohol can lower blood sugar levels, contributing to fatigue and irritability. Strategic food choices can address these specific issues:

Replenishing Electrolytes: Foods high in potassium and sodium, such as bananas, spinach, and bone broth, help restore the body's natural balance.
Stabilizing Blood Sugar: Carbohydrate-rich foods, especially bland ones like toast and crackers, can help bring your blood sugar back to normal and reduce shakiness.
Soothing an Upset Stomach: Ginger has well-documented anti-nausea properties, while mild, easy-to-digest foods prevent further irritation.
Providing Amino Acids: Eggs are rich in cysteine, an amino acid that helps the body break down acetaldehyde, a toxic byproduct of alcohol metabolism.

The Best Foods to Eat

Nutrient-Packed Smoothies

A smoothie is an excellent choice for a queasy stomach because it's hydrating and easy to digest. A "hangover helper" smoothie might include coconut water for electrolytes, banana for potassium, ginger for nausea, and a handful of spinach for vitamins. This combination provides a gentle yet powerful nutritional boost without taxing your digestive system.

Eggs

Scrambled or poached eggs on whole-grain toast are a classic for a reason. Eggs provide protein and cysteine to support liver function, while the toast delivers simple carbs to boost blood sugar. Pairing this with a glass of orange juice can further replenish vitamin C, which is also depleted during heavy drinking.

Bone Broth or Chicken Noodle Soup

A warm bowl of broth or chicken noodle soup is comforting and incredibly effective for recovery. The liquid base provides fluids and electrolytes to rehydrate, while the carbs from noodles can boost energy. Bone broth, in particular, is packed with minerals and collagen that can soothe the stomach lining.

Avocado Toast

Avocado is rich in healthy fats, vitamins, and minerals, including potassium, which is key for rehydration. Paired with whole-grain toast, it provides a satisfying meal that's gentle on the stomach and helps restore electrolyte balance.

Foods to Avoid When Hungover

Just as some foods help, others can make your symptoms worse. It's best to avoid these options until you feel fully recovered.

Greasy, Fatty Foods: The myth that a greasy breakfast "soaks up" alcohol is false. High-fat foods are difficult to digest and can irritate an already inflamed stomach lining.
Acidic and Spicy Foods: Things like tomato sauce, spicy chili, and excessive orange juice can worsen an upset stomach and trigger acid reflux.
Excessive Sugar: While a little sugar can help with low blood sugar, a large dose of refined sugar can cause another crash, leaving you more fatigued and irritable.
More Alcohol: The "hair of the dog" only delays the inevitable hangover and can prolong your body's recovery time.
Coffee on an Empty Stomach: While caffeine can help with a headache, it's a diuretic and can worsen dehydration if not balanced with plenty of water.

Hangover Food Comparison Table


Food Item	Pros	Cons	Best For
Eggs on Toast	Protein, cysteine, simple carbs, easy to digest	Can be too heavy for severely nauseous stomachs	Restoring blood sugar and liver support
Smoothie	Hydrating, nutrient-dense, gentle on stomach	May not be filling enough for some	Nausea and rehydration
Bone Broth	High in electrolytes, soothing for stomach, hydrating	Lower in calories and substantial energy compared to a solid meal	Rehydration and calming indigestion
Avocado Toast	Healthy fats, potassium, sustained energy	Heavier than a simple broth or crackers	Sustained energy and electrolyte replenishment
Plain Crackers	Bland, easy to digest, simple carbs for blood sugar	Lacks substantial nutrients	Settling a very sensitive stomach

Conclusion: Listen to Your Body

Ultimately, there is no magic cure for a hangover, but consuming the right foods is a crucial part of managing symptoms and supporting your body's detoxification process. The best strategy is to focus on rehydration and replacing lost nutrients with bland, easy-to-digest foods. Start with hydrating drinks and simple carbohydrates, then progress to more nutrient-dense options like eggs and avocado as your stomach settles. Remember to listen to your body and avoid the tempting, but ultimately detrimental, greasy options. Proper nutrition, rest, and time are the best tools for recovery.

Mayo Clinic's Guide to Hangovers offers further insights into the diagnosis and treatment of hangovers.

Frequently Asked Questions

No, this is a common myth. Greasy and fatty foods are difficult for the body to digest and can further irritate an already sensitive stomach lining, potentially prolonging your discomfort.

Bananas are excellent because they are rich in potassium, an electrolyte lost through dehydration. Eggs contain cysteine, an amino acid that helps your liver break down toxins produced from alcohol consumption.

Yes, it can. While it might temporarily alleviate a headache due to its effect on blood vessels, coffee is a diuretic and can worsen the dehydration that causes many hangover symptoms. It's better to balance it with plenty of water.

Plain water is the most essential, but for rehydration, electrolyte-rich drinks like coconut water or sports drinks are highly effective. For nausea, ginger or peppermint tea can be very soothing.

Start with bland, easy-to-digest foods like toast or crackers to settle your stomach. As you feel better, you can gradually move toward more nutritious, balanced meals containing protein and healthy fats.

If your stomach is upset, start with a banana, some toast, or crackers. A small amount of ginger, either in tea or a smoothie, can also help calm nausea. Avoid solid food until you feel you can keep it down.

This is another form of the "hair of the dog" myth. While it might provide temporary relief, consuming more alcohol simply delays your recovery. The high sodium in some versions could also contribute to more dehydration.

Eating a balanced meal before drinking can help slow the absorption of alcohol into your bloodstream, which may reduce the severity of a hangover.