Best Hangover Foods: 23 Foods and Drinks to Help You Recover Fast

If you’ve ever experienced a hangover, you know how miserable the symptoms can be. While no miracle cure exists, certain foods and drinks can help alleviate the uncomfortable effects of drinking too much alcohol.

A hangover occurs when your body reacts to excessive alcohol consumption. Common symptoms include headaches, nausea, fatigue, dehydration, dizziness, and sensitivity to light. These symptoms can last for several hours or even into the next day.

Research on hangovers remains limited, but scientists believe that specific hormonal and immune system responses trigger these unpleasant symptoms. The good news is that strategic food and beverage choices may help you feel better faster.

How Alcohol Affects Your Body

Understanding what happens in your body after drinking can help you choose the right recovery foods. Alcohol acts as a diuretic, causing increased urination and fluid loss. This leads to dehydration and electrolyte imbalances.

Additionally, alcohol consumption can cause inflammation, disrupt blood sugar levels, and deplete important nutrients like vitamins and minerals. It also interferes with your body’s production of glutathione, a powerful antioxidant that helps process toxins.

Best Fruits and Vegetables for Hangovers

Fresh produce provides essential nutrients, natural sugars, and hydration that can help combat hangover symptoms.

Bananas

Bananas are an excellent hangover food because they’re loaded with potassium. Alcohol suppresses the hormone that helps your body retain water, leading to potassium depletion. A medium banana provides approximately 9% of your daily potassium needs, helping restore electrolyte balance.

Watermelon

This refreshing fruit serves double duty for hangover relief. Its high water content helps with rehydration, while L-citrulline, a compound found in watermelon, may improve blood flow to the brain. This can help reduce headache intensity and combat the decreased circulation that often accompanies hangovers.

Blueberries

Rich in anti-inflammatory compounds, blueberries can help fight the inflammation caused by alcohol consumption. Studies have shown that inflammatory markers increase in the blood after drinking, making anti-inflammatory foods particularly beneficial during recovery.

Oranges

These citrus fruits are packed with vitamin C, which plays a crucial role in maintaining glutathione levels. Glutathione is an antioxidant that helps your body process and eliminate alcohol. Since alcohol consumption depletes glutathione, eating vitamin C-rich foods like oranges can support your body’s natural detoxification processes.

Pickles

While not technically a fresh vegetable, pickles deserve mention for their high sodium content. Excessive drinking depletes sodium levels, and pickles can help restore this important electrolyte. Just one dill pickle spear provides about 12% of your daily sodium needs, while two ounces of pickle juice offers around 16%.

Sweet Potatoes

These nutrient-dense tubers are hangover superfoods. One cup of cooked sweet potato delivers over 200% of your daily vitamin A needs, plus significant amounts of magnesium and potassium. Vitamin A helps combat alcohol-related inflammation, while magnesium and potassium replenish what’s lost during drinking.

Spinach

Leafy greens like spinach are rich in folate, a B-vitamin that alcohol consumption depletes. Alcohol impairs your body’s ability to absorb folate, and chronic drinking can lead to deficiency. One cup of cooked spinach provides an impressive 66% of your daily folate requirements.

Avocado

Avocados offer multiple hangover benefits. They’re rich in potassium, with one medium avocado providing 15% of your daily needs. Research also suggests that compounds in avocados may protect the liver from damage, which is particularly relevant since excessive drinking stresses this vital organ.

Asparagus

This vegetable contains compounds that may support hangover recovery. Test-tube studies have found that asparagus extract can enhance the activity of enzymes that break down alcohol and protect liver cells from damage. While human research is needed, including asparagus in your recovery meal is a smart choice.

Protein-Rich Foods for Recovery

Protein foods provide amino acids that support various recovery processes in your body.

Eggs

Eggs are particularly valuable for hangover relief because they contain cysteine, an amino acid your body uses to produce glutathione. Since alcohol depletes glutathione stores, eating eggs can help restore this crucial antioxidant and improve your body’s ability to process alcohol’s toxic byproducts.

Chicken and Other Lean Meats

Protein-rich foods like chicken, turkey, and lean beef help address the amino acid depletion caused by alcohol consumption. Research shows that alcohol interferes with amino acid absorption, and chronic drinking can lead to deficiencies. Three ounces of chicken breast provides about 24 grams of protein, while the same amount of beef offers approximately 22 grams.

Chicken Noodle Soup

This comfort food classic isn’t just for colds—it can also help with hangovers. The soup’s high sodium content aids rehydration, with one cup providing about 32% of your daily sodium needs. The warm liquid is also gentle on an upset stomach.

Salmon and Fatty Fish

Salmon and other fatty fish are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Since alcohol consumption increases inflammatory compounds in your body, eating omega-3-rich fish can help counteract this effect and ease hangover symptoms.

Complex Carbohydrates for Steady Energy

Oatmeal

Unlike simple carbs that cause blood sugar spikes and crashes, oatmeal provides complex carbohydrates that release energy slowly and steadily. This helps stabilize blood sugar levels, which can drop after drinking. Research suggests that breakfasts rich in complex carbs may improve mood and reduce fatigue, though more studies specific to hangovers are needed.

Crackers

Crackers offer quick-acting carbohydrates that can rapidly increase blood sugar levels. This is helpful because the liver prioritizes processing alcohol over regulating blood sugar, which can result in low blood sugar, especially in people with diabetes. Five saltine crackers contain approximately 11 grams of carbohydrates.

Natural Remedies and Supplements

Ginger

Ginger has been extensively studied for its anti-nausea properties. It’s commonly used to treat various types of nausea, from morning sickness to motion sickness. These same properties make it potentially effective for the stomach upset associated with hangovers. Try ginger tea, fresh ginger, or ginger supplements.

Honey

The high fructose content in honey—ranging from 21% to 43% depending on the type—may help your body metabolize alcohol more quickly. Limited research suggests that fructose can increase the rate of alcohol elimination. One small study found that honey increased alcohol elimination rates by up to 32.4%.

Nuts

Nuts are excellent sources of magnesium, a mineral that alcohol consumption depletes. Replenishing magnesium stores may help alleviate hangover symptoms. Just one ounce of almonds provides nearly 20% of your daily magnesium needs, making them a convenient and nutritious snack.

Best Drinks for Hangover Recovery

Water

This might seem obvious, but water is the most important beverage for hangover recovery. Since alcohol is a diuretic that increases urination and fluid loss, rehydrating with water is essential. Aim to drink water throughout your recovery period, not just when you first wake up.

Coconut Water

Coconut water is nature’s sports drink, packed with electrolytes that help with rehydration. One cup provides 11% of your daily sodium needs and 13% of your potassium requirements. Research has shown that coconut water is as effective as traditional sports drinks for rehydration.

Tomato Juice

Tomatoes contain compounds that may protect against liver damage. Since excessive alcohol consumption can harm the liver, drinking tomato juice might help reduce some of the negative effects. The juice also provides fluids and nutrients to support recovery.

Green Tea

Studies in animals have found that compounds in green tea can significantly reduce blood alcohol concentration and support liver function. While human research is limited, green tea’s antioxidant properties make it a reasonable choice for hangover recovery.

Coffee

The relationship between coffee and hangovers is complex. While research on coffee’s anti-inflammatory effects is mixed, caffeine can definitely help combat the fatigue that comes with a hangover. If you’re a regular coffee drinker, having your usual cup may help you feel more alert. However, remember that coffee is also a mild diuretic, so balance it with plenty of water.

Foods to Avoid During a Hangover

While we’ve focused on helpful foods, it’s also worth noting what to avoid. Greasy, fatty foods might sound appealing, but they can be hard to digest and may worsen nausea. Very sugary foods can cause blood sugar fluctuations that make you feel worse. Spicy foods might irritate an already upset stomach.

Creating Your Hangover Recovery Meal Plan

The ideal hangover recovery strategy combines several of these beneficial foods and drinks. Consider starting with water or coconut water to address dehydration immediately. Follow with a balanced meal that includes:

• Protein (eggs, chicken, or salmon)
• Complex carbohydrates (oatmeal or sweet potatoes)
• Potassium-rich foods (bananas or avocado)
• Anti-inflammatory foods (blueberries or fatty fish)

Don’t forget to continue drinking water throughout the day to maintain hydration.

Prevention Is the Best Medicine

While these foods and drinks can help ease hangover symptoms, the most effective strategy is prevention. If you choose to drink alcohol:

• Drink in moderation
• Alternate alcoholic drinks with water
• Eat before and during drinking
• Avoid drinks high in congeners (compounds that worsen hangovers)
• Get adequate sleep

When to Seek Medical Attention

Most hangovers resolve on their own within 24 hours. However, severe symptoms like persistent vomiting, confusion, seizures, irregular breathing, or signs of alcohol poisoning require immediate medical attention. If you’re concerned about your drinking habits or find yourself experiencing frequent hangovers, consult with a healthcare provider.

The Bottom Line

While no magic cure for hangovers exists, strategic food and beverage choices can help alleviate symptoms and support your body’s recovery. Focus on rehydration, electrolyte replacement, and nutrient-dense foods that combat inflammation and replenish what alcohol depletes.

Remember that these foods and drinks support recovery—they don’t enable unhealthy drinking habits. The best approach to avoiding hangovers is drinking alcohol responsibly or abstaining altogether. Your body will thank you for making choices that prioritize your health and well-being.

Sources:

• National Institutes of Health – Alcohol’s Effects on the Body
• USDA FoodData Central – Nutritional Information Database
• PubMed – Effects of L-citrulline on Blood Flow
• PubMed – Alcohol Consumption and Inflammatory Compounds
• PubMed – Ginger for Nausea Relief
• PubMed – Asparagus Extract and Liver Protection
• PubMed – Omega-3 Fatty Acids and Inflammation