Best Hangover Foods: What to Eat (and What to Avoid) After a Rough Night

Waking up after a night out, the last thing you want is the pounding headache, nausea, and fatigue that comes with a hangover. While there’s no magic cure, what you eat the morning after can make a big difference in how quickly you recover. Choosing the right foods helps replenish lost nutrients, balance blood sugar, and ease your stomach — while the wrong foods can actually make things worse.

In this guide, we’ll break down the best hangover foods to eat, what to skip, and why your body craves certain things after drinking.

Why Food Matters for Hangover Recovery

Alcohol dehydrates your body, drains electrolytes, and disrupts blood sugar. It also irritates your stomach lining, which is why greasy food doesn’t always “soak up” the alcohol like people think. Eating wisely can:

• Rehydrate you with water-rich foods
• Replenish essential vitamins and minerals (especially B vitamins and electrolytes)
• Stabilize blood sugar levels
• Soothe nausea and digestive discomfort

The Best Hangover Foods

1. Eggs

Packed with protein and cysteine, an amino acid that helps break down acetaldehyde (a toxic byproduct of alcohol). Scrambled, boiled, or fried in a little olive oil — eggs are one of the best choices.

2. Bananas

Alcohol depletes potassium, and bananas are one of the quickest ways to restore it. They’re also easy on the stomach if you’re nauseous.

3. Avocado

Full of potassium, healthy fats, and fiber — avocado helps balance blood sugar and supports liver function.

4. Oats

A bowl of oatmeal is rich in complex carbs that stabilize energy and B vitamins that alcohol drains. Add fruit or honey for extra glucose.

5. Toast or Whole-Grain Bread

Carbs help restore blood sugar, giving you quick energy without overloading your stomach.

6. Soups and Broths

Chicken noodle soup or miso soup provides hydration, sodium, and comfort. Clear broths especially help replenish electrolytes.

7. Berries and Citrus Fruits

Vitamin C supports your immune system and helps reduce inflammation. Strawberries, blueberries, and oranges are great morning-after snacks.

8. Ginger

Known for its anti-nausea properties, ginger tea or ginger chews can settle your stomach and ease dizziness.

9. Watermelon

Hydrating and refreshing, watermelon restores fluids and contains L-citrulline, which supports blood flow and reduces muscle soreness.

10. Spinach and Leafy Greens

Alcohol depletes folate, and leafy greens replenish this essential nutrient while giving you fiber and hydration.

Foods to Avoid When Hungover

Greasy Fast Food

It’s a myth that greasy food “absorbs” alcohol. In reality, it can irritate your stomach further and make nausea worse.

Spicy Foods

Capsaicin can increase stomach irritation, heartburn, and nausea when you’re already sensitive.

More Alcohol (“Hair of the Dog”)

It may mask symptoms temporarily, but it prolongs the hangover and delays recovery.

Excess Sugar

Pastries, soda, or candy cause a blood sugar spike followed by a crash — making you feel even more drained.

Too Much Coffee

A small cup is fine, but caffeine is a diuretic, which worsens dehydration and can intensify headaches.

Pro Tips for Faster Recovery

• Drink water before and after meals to speed hydration
• Pair carbs with protein (like eggs on toast) to keep energy steady
• Add electrolytes with coconut water, sports drinks, or electrolyte powders
• Listen to your body — if you’re not hungry, start with something light like fruit or broth

The Bottom Line

The right foods won’t erase a hangover, but they can make it more manageable. Focus on hydration, electrolytes, and gentle, nutrient-dense meals like eggs, bananas, oats, and broth. Skip the greasy fast food and sugar bombs, and your body will thank you.

Recover smarter, and you’ll be back on your feet faster.