Why It's Good to Eat When Hungover: Science-Backed Recovery Tips

November 28, 2025 •

3 min read

According to the Cleveland Clinic, one of the most effective at-home strategies for relieving a hangover is to eat something and drink plenty of fluids. This practice is much more than just a craving for comfort food; there are several scientific reasons why it's good to eat when hungover, helping your body recover from a night of overindulgence.

Quick Summary

Eating a balanced meal can help your body recover from a hangover by stabilizing blood sugar, replenishing depleted vitamins and minerals, and soothing an irritated stomach. The right foods can combat dehydration and fatigue, providing the necessary nutrients to help your body heal and feel better.

Key Points

Replenishes Nutrients: Alcohol depletes essential vitamins and minerals, which can be restored by eating nutrient-dense foods like eggs, leafy greens, and bananas.
Stabilizes Blood Sugar: Heavy drinking can cause a drop in blood sugar, and eating complex carbohydrates can help normalize levels and combat fatigue and shakiness.
Aids Rehydration: Water-rich foods and broths contribute to rehydration, fighting off the headache and thirst caused by alcohol's diuretic effect.
Soothes Upset Stomach: Bland, easy-to-digest foods like toast and crackers can settle a nauseated or irritated stomach without adding more stress to the digestive system.
Supports Liver Function: Protein-rich foods provide amino acids that help the liver process and eliminate alcohol's toxic by-products more efficiently.
Resists Unhealthy Cravings: Cravings for fatty, sugary foods are common but can make symptoms worse; choosing healthy options promotes faster and more complete recovery.

The Science of Eating to Beat a Hangover

Alcohol has several impacts on the body that contribute to the unpleasant symptoms of a hangover. It acts as a diuretic, increasing urination and leading to dehydration and the loss of essential electrolytes like potassium and sodium. Moreover, alcohol metabolism can disrupt the body's blood sugar levels, causing a crash that results in fatigue and headaches. When you're hungover, your body isn't just tired; it's actively working to clear toxins and restore balance, a process that requires fuel and specific nutrients.

Replenishing Lost Nutrients and Fluids

One of the most immediate benefits of eating is the reintroduction of nutrients lost during a night of heavy drinking. Alcohol can deplete key vitamins, particularly B vitamins, which are crucial for energy production and liver function. Foods rich in these vitamins, along with minerals like potassium and magnesium, are vital for recovery. The hydrating properties of water-rich foods also help combat the dehydration that worsens a hangover's symptoms, such as headaches and fatigue.

Stabilizing Blood Sugar Levels

The fatigue and shakiness associated with a hangover can often be attributed to low blood sugar. The body's liver, which typically manages blood sugar, is busy processing alcohol, causing a drop in glucose levels. Eating complex carbohydrates can help normalize these levels, providing a slow and steady release of energy to fight off lethargy and dizziness. Pair carbs with protein to prevent sharp blood sugar spikes and subsequent crashes.

Soothing an Upset Stomach

Alcohol can irritate the stomach lining, leading to nausea and indigestion. Choosing bland, easy-to-digest foods can help settle your stomach without exacerbating the irritation. Options like toast, crackers, and oatmeal are gentle on the digestive system and provide necessary energy without overwhelming your body. For those with severe nausea, broths or simple soups can offer hydration and nutrients in an easily consumable form.

A Comparison of Hangover Foods

To illustrate the best food choices for a hangover, here is a comparison table:


Food Category	Best Choices	Why They Help	Foods to Avoid	Why to Avoid
Carbohydrates	Whole-grain toast, crackers, oatmeal	Stabilize blood sugar, provide steady energy, and are easy to digest.	Sugary cereals, pastries	Cause blood sugar spikes and crashes, worsening fatigue.
Protein	Eggs, salmon, chicken soup	Rich in amino acids (like cysteine) to support liver detoxification and replenish B vitamins.	Greasy bacon, sausage	High fat content can irritate an already-sensitive stomach.
Fruits/Veggies	Bananas, avocados, watermelon, leafy greens	Restore lost electrolytes like potassium, provide vitamins, and are highly hydrating.	Citrus fruits (orange juice)	High acidity can further irritate a sensitive stomach lining.
Beverages	Water, coconut water, herbal tea, bone broth	Rehydrate the body and replenish lost electrolytes and minerals.	Coffee, carbonated drinks, alcohol	Caffeine and bubbles can aggravate stomach irritation and increase dehydration.

A Strategic Approach to Hangover Eating

Incorporating these foods strategically can maximize their benefits. Begin with simple carbs like toast to calm your stomach, then introduce nutrient-dense options like eggs and avocado to replenish your body's resources. Hydrating soups and broths can be soothing and provide electrolytes throughout the day. Remember, eating before you start drinking can also significantly lessen a hangover's severity by slowing alcohol absorption. The ultimate strategy is to listen to your body and focus on restorative, balanced nutrition rather than succumbing to unhealthy cravings that may offer temporary comfort but hinder long-term recovery.

Conclusion

In conclusion, eating when hungover is a critical and scientifically sound strategy for recovery, not just a feel-good ritual. By addressing dehydration, stabilizing blood sugar, and replenishing depleted vitamins and minerals, the right foods can actively help your body heal from alcohol's effects. Choosing nutrient-dense, easy-to-digest options over greasy, sugary foods is key to a faster and more comfortable recovery. While no food is a miracle cure, mindful eating provides the necessary fuel and building blocks to help your body restore balance, allowing you to get back on your feet much sooner. For more insights on the science of recovery and optimal nutrition, consider exploring resources like the Cleveland Clinic's detailed articles on health and wellness.

Frequently Asked Questions

Contrary to popular belief, eating greasy foods is not recommended for a hangover. High-fat content can irritate an already-sensitive stomach, potentially worsening symptoms like nausea and indigestion.

Opt for bland, easy-to-digest foods like toast, crackers, or oatmeal. Eggs are a great choice for protein and amino acids. Water-rich fruits and vegetables like bananas, watermelon, and leafy greens are also highly beneficial for rehydration and nutrient replenishment.

These cravings are often due to low blood sugar and the body's instinctual desire for quick energy. Alcohol consumption and the subsequent processing of it can also affect brain chemistry, increasing appetite for fats.

While the caffeine in coffee can help with grogginess, it's a diuretic and can exacerbate dehydration. It may also irritate an upset stomach. It's better to stick with water or rehydrating teas like ginger or green tea.

No, eating does not 'soak up' alcohol already in your system. By the time you're hungover, the alcohol has already been processed by your body. The food helps with recovery by addressing the secondary effects, not by neutralizing the alcohol itself.

Water is essential for rehydration. Electrolyte-rich drinks like coconut water, bone broth, or sports drinks (in moderation due to sugar) can also help replace lost minerals. Herbal teas like ginger can soothe nausea.

Eating before drinking can help slow the absorption of alcohol into your bloodstream and lessen the severity of a potential hangover. Eating the morning after is crucial for recovery by replenishing nutrients and stabilizing blood sugar.