12 Best Foods for a Hangover and What to Avoid

Medically reviewed by Aviv Joshua, MS

Hangovers occur from consuming too much alcohol and can include symptoms such as stomach pain, sensitivity to light and sound, fatigue, headache, thirst, nausea, vertigo, sweating, anxiety, and irritability.

Hangover symptoms peak when the body’s blood alcohol concentration (BAC) returns to zero and can last 24 hours or longer. Although there is no cure for a hangover, certain foods and drinks may be able to ease symptoms and help you feel better.

This article discusses the best and worst foods to ease a hangover, how foods might help you recover, and the importance of hydration after consuming alcohol.

How Foods Can Help You Recover From a Hangover

When the body metabolizes alcohol, it creates a toxic byproduct known as acetaldehyde. Acetaldehyde causes inflammation throughout the body leading to hangover symptoms. Alcohol also can irritate the gastrointestinal system and cause the body to urinate more and lose electrolytes, leading to mild dehydration.

While there is limited research on foods that help ease hangover symptoms, certain foods may help you recover from a hangover because they contain anti-inflammatory compounds, combat dehydration, and help ease nausea. or assist the body in metabolizing alcohol more efficiently.

Does Dehydration and Electrolyte Loss Cause Hangovers?

Some research shows consuming more fluids does not decrease hangover severity and that dehydration from drinking alcohol is likely not the cause of hangover symptoms. Adding electrolytes also doesn’t appear to improve hangover symptoms.

These results have led researchers to conclude that electrolytes might not be significantly affected by alcohol consumption and that hangovers are primarily caused by alcohol and its metabolites.

Foods to Eat for a Hangover

While there is no cure for a hangover, some foods may help relieve symptoms, which can help you recover more quickly.

Eggs

Eggs contain a high level of cysteine, an amino acid that helps the body produce glutathione. Glutathione is an antioxidant that plays an important role in helping the body metabolize alcohol, and alcohol also depletes glutathione stored in the body.

Eating eggs may help you feel better if you're hungover by restoring glutathione levels.

Coconut Water

Coconut water is rich in electrolytes, including potassium, sodium, magnesium, and phosphorus. While the direct effects of drinking coconut water for hangovers haven't been studied, some research indicates that the beverage might be beneficial to restore fluids lost due to illness or exercise.

Drinking coconut water might help replenish electrolytes and increase hydration during a hangover. However, research shows replacing electrolytes doesn't significantly reduce hangover symptoms.

Bananas

Bananas are high in the electrolyte potassium, with 1 cup of sliced banana containing 537 milligrams (mg) of potassium. Eating a banana can potentially help with hangover symptoms by replacing electrolytes after drinking alcohol, although this has not been backed by research.

Legumes

Legumes such as lentils and other beans are high in zinc, a mineral essential to metabolize alcohol effectively. Research shows that zinc helps the body metabolize alcohol more rapidly and that consuming foods with zinc may be associated with less-severe hangovers.

Avocado

Foods high in niacin (vitamin B3) have been shown to help the body break down alcohol and reduce hangover severity. One medium avocado contains 3.5 mg of niacin, about 25% of the daily recommended value.

Asparagus

Flavonoids in asparagus may increase the activity of enzymes that help break down alcohol in the body. Compounds in asparagus have also been shown to help protect the liver from the effects of toxic substances.

Honey

Research shows honey can significantly increase the body's rate of eliminating alcohol. Honey may also reduce the body's time to reach a blood-zero alcohol level. Consuming honey might help your symptoms and shorten your hangover time. 

Mango

In studies on mice, mango was found to reduce blood alcohol levels and increase alcohol metabolism. Although there isn't research on how the process might work in humans, it's believed that mango's metabolites, such as fructose, might be responsible for stimulating alcohol metabolism.

Ginger

As shown in animal studies, ginger has antioxidant properties, which protect against liver, lung, and kidney changes caused by alcohol consumption. Ginger is also known to aid digestion and relieve nausea.

Sprinkling ginger on your food or adding it to your beverages may help ease inflammation and an upset stomach caused by alcohol.

Sweet Potatoes

Sweet potatoes are rich in vitamin A, known for its anti-inflammatory properties. One 5-inch sweet potato contains 922 micrograms (mcg) RAE (retinol activity equivalents) of vitamin A. Hangover symptoms are related to inflammation, so consuming a sweet potato may be one way to help reduce symptoms.

Korean Pear Juice

Korean pear juice is an alternative remedy for hangovers. However, its effects were backed by a small study that found the juice significantly reduced the severity of hangover symptoms and lowered blood alcohol levels. The juice improved hangover symptoms of trouble concentrating, memory impairment, and sensitivity to light and sound.

Meat

Meat is high in the mineral zinc, niacin (vitamin B3), and tryptophan, an essential amino acid. These nutrients can increase how fast the body metabolizes alcohol and possibly decrease hangover symptoms.

What Foods Can Make a Hangover Worse?

Although you might crave a cup of coffee or a greasy meal after a night of drinking, they might make your hangover worse.

Greasy Foods

A greasy meal or snack might sound good when you’re hungover, but it’s best to avoid these types of foods after drinking alcohol. Greasy foods are hard to digest and can cause stomach upset or heartburn, potentially making any nausea you’re experiencing from drinking even worse.

Caffeine

Alcohol and caffeine are both diuretics (reduce fluid buildup in the body), which can cause you to urinate more frequently, leading to dehydration. Though having a cup of coffee to wake up after a night of drinking might seem like a good idea, the additional diuretic effects can leave you even more dehydrated.

Citrus Foods or Drinks

Citrus fruits and juices, such as orange, grapefruit, or lemon, are acidic and difficult to digest. Consuming citrus can cause acid reflux or stomach pain. Eating citrus fruit or drinking citrus drinks might worsen any stomach upset you already have from drinking alcohol.

More Alcohol

Often referred to as “hair of the dog,” drinking more alcohol the morning after will not help you recover. Because hangover symptoms happen as the body withdraws from alcohol, continuing to drink will only make the drinking-hangover cycle continue.

Summary

Hangovers from drinking alcohol the night before can cause an array of unpleasant symptoms. While you can't cure a hangover, some foods have been shown to lessen hangover symptoms by helping the body better metabolize alcohol, quell inflammation, or soothe the digestive system. Certain foods might also worsen hangover symptoms and should be avoided after drinking too much alcohol.

Read the original article on Verywell Health.