What's the Best to Eat After Drinking?

December 7, 2025 •

3 min read

According to a 2018 study, consuming certain fruits and vegetables before drinking can significantly lower blood alcohol levels and reduce hangover severity. The right food after drinking can be just as crucial, providing your body with the nutrients and hydration it needs to recover and feel better the next day.

Quick Summary

This guide covers the most effective foods and drinks to consume after alcohol, focusing on hydration, replenishing lost nutrients, and soothing an upset stomach. It details why specific foods like eggs, bananas, and bone broth are beneficial and warns against common pitfalls like greasy or overly sugary meals.

Key Points

Hydrate and replenish: Drink plenty of water and electrolyte-rich beverages like coconut water to combat dehydration and replace lost minerals.
Choose wholesome, nutrient-dense foods: Focus on foods rich in protein, B vitamins, and antioxidants, such as eggs, salmon, and leafy greens.
Opt for easy-to-digest options: If your stomach is sensitive, stick to bland foods like toast, bananas, and rice (the "BRAT" diet) to avoid further irritation.
Avoid greasy, sugary, and spicy foods: These items can increase inflammation and upset an already sensitive digestive system, making symptoms worse.
Listen to your body: If you feel nauseous, a mild, soothing food like broth or a smoothie might be better than a heavy meal.

Waking up after a night of drinking often comes with a variety of unpleasant symptoms, from nausea and headaches to fatigue and dehydration. While the only sure way to avoid a hangover is to not drink, knowing what's the best to eat after drinking can make a significant difference in your recovery. This guide breaks down the best foods and drinks to help your body repair and rebalance.

The Importance of Replenishing and Rehydrating

Alcohol is a diuretic, causing increased urination and leading to dehydration and the loss of essential electrolytes and nutrients, including B vitamins and potassium. It can also cause inflammation and low blood sugar. A good post-drinking diet should focus on rehydrating and providing nutrient-dense, easy-to-digest foods.

Top Food Choices for Hangover Recovery

Several foods are recommended to aid in recovery:

Eggs: Contain cysteine, an amino acid that helps the body process alcohol's toxic byproducts. They also provide protein and B vitamins.
Bananas and Avocados: Rich in potassium, an electrolyte often depleted by alcohol, and are easy on a sensitive stomach.
Oats: Provide complex carbohydrates for stable blood sugar and contain magnesium and zinc.
Salmon: Offers anti-inflammatory omega-3s and B vitamins.
Chicken Noodle Soup or Bone Broth: Good for rehydration and soothing the stomach due to water, sodium, and minerals.
Ginger: Known for helping to reduce nausea.
Fruit-Based Smoothies: Combine fruits with coconut water for hydration, nutrients, and natural sugars.

Foods and Drinks to Avoid

Certain foods and drinks can worsen hangover symptoms:

Greasy, Fried Foods: Can irritate a sensitive stomach and increase inflammation.
Excessive Sugar: Processed sugars can lead to energy crashes.
Coffee: Can cause further dehydration and stomach irritation.
Acidic and Spicy Foods: May aggravate the stomach lining.

Comparison of Recovery Foods


Food/Drink	Primary Benefit	Secondary Benefit	Best For	What to Avoid With It
Eggs	Replenishes cysteine (antioxidant)	B vitamins, protein	General recovery	Oily additions like bacon/sausage
Bananas	High in potassium (electrolyte)	Easy to digest, carbs	Nausea, low energy	N/A (easy on stomach)
Oatmeal	Complex carbohydrates for energy	Fiber, magnesium, zinc	Stabilizing blood sugar	Refined sugars
Salmon	Anti-inflammatory omega-3s	B vitamins, protein	Body inflammation	Heavy sauces
Bone Broth	Hydration, electrolytes	Soothes stomach, collagen	Nausea, rehydration	High-sodium versions
Smoothie	Hydration, nutrients, vitamins	Natural sugars for energy	Quick nutrient boost	Too much added sugar

The Role of Hydration and Electrolytes

Hydration is crucial as alcohol is a diuretic that suppresses the hormone vasopressin, which helps retain water. Replenishing fluids with water, coconut water, or sports drinks helps restore balance and can reduce headaches and fatigue.

Conclusion

While there's no magic cure for a hangover, selecting the right foods can significantly alleviate symptoms and speed up recovery. Focusing on hydration and nutrient-rich, easily digestible foods like eggs, bananas, oats, and salmon helps rebalance the body. Avoiding greasy, sugary, spicy foods, and excess caffeine prevents further irritation. Listening to your body and providing it with wholesome sustenance is the best approach after drinking. For more information, authoritative health websites like the Cleveland Clinic or Harvard Health offer further guidance.

Frequently Asked Questions

People often crave greasy food because of low blood sugar and general fatigue, but it's a misconception that it will help. Heavy, fatty foods can actually irritate your stomach and slow your body's recovery.

No, coffee is not recommended for a hangover. Caffeine is a diuretic that can worsen dehydration, and its acidity can irritate an upset stomach.

No, drinking more alcohol, also known as 'hair of the dog,' will not cure a hangover. It will only prolong the recovery process and may make your symptoms worse.

Opt for complex carbohydrates like oatmeal, toast, and crackers. These provide a slow, steady release of energy and are gentle on the stomach, unlike refined sugars.

Alcohol acts as a diuretic, causing increased urination and leading to dehydration. Replenishing fluids and electrolytes with water, coconut water, or broths is critical to alleviate headaches and fatigue.

Consuming carbohydrates, particularly complex ones like whole grains, can help regulate blood sugar levels that may have dropped due to alcohol consumption. A balanced breakfast with protein is also beneficial.

A fruit smoothie with a banana, mango, berries, and coconut water is a great vegan option. You can also have avocado toast on whole-grain bread for potassium and complex carbs.