A hangover is the body’s reaction to processing excessive alcohol, driven by dehydration, mineral imbalance, inflammation, and unstable energy levels. To mitigate symptoms like headache, fatigue, and nausea, dietary choices should focus on addressing these physical effects after the alcohol has been metabolized. Strategic food and fluid intake can support recovery by replenishing lost resources and soothing irritated systems.
Restoring Electrolytes and Hydration
Alcohol acts as a diuretic, suppressing antidiuretic hormone (ADH) and causing the kidneys to expel more water than normal. This excessive fluid loss causes dehydration and flushes out important electrolytes. Minerals like sodium, potassium, and magnesium, necessary for proper nerve and muscle function, become depleted through frequent urination.
Replenishing these lost minerals and water is a primary recovery step. Coconut water is a beneficial choice as it naturally contains sodium, potassium, and magnesium, making it effective for rehydration. Sipping on bone broth or a salted, light chicken soup also provides water, sodium, and protein, which is gentle on the stomach.
High-potassium foods are particularly beneficial because potassium is often severely depleted. Bananas and avocados are excellent sources of this mineral and are generally easy to digest when the stomach is sensitive. Watermelon is another good option, being over 90% water and containing the amino acid L-citrulline, which may help with headache symptoms.
Stabilizing Blood Sugar and Energy Levels
The liver filters alcohol and maintains stable blood glucose by releasing stored sugar (glycogen). When the liver is preoccupied with metabolizing alcohol, it struggles to release sufficient glucose, leading to low blood sugar (hypoglycemia). Symptoms like fatigue, weakness, and mood disturbances are often linked to this temporary inability to regulate glucose.
Eating foods rich in complex carbohydrates and protein is the best strategy to counter low blood sugar. Complex carbohydrates, such as oatmeal or whole-grain toast, release glucose slowly, providing sustained energy without causing a sharp spike and crash. Oatmeal also provides B vitamins and magnesium, which alcohol tends to deplete.
Eggs are a highly recommended food source because they contain the amino acid cysteine, which helps the body break down acetaldehyde, a toxic byproduct of alcohol metabolism. Pairing eggs with whole grains provides the raw materials for detoxification and the slow-release energy needed for recovery. Lean poultry or fish can also supply protein and B vitamins without adding excessive fat that burdens the digestive system.
Soothing Stomach Irritation and Nausea
Alcohol directly irritates the gastrointestinal tract by increasing stomach acid production and causing inflammation of the stomach lining. This irritation contributes significantly to stomach pain, heartburn, and nausea during a hangover. Foods consumed in this state should be bland, easy to digest, and possess anti-inflammatory properties.
Ginger is an especially effective remedy for nausea. The compounds gingerol and shogaol found in ginger interact with serotonin receptors in the gut, helping to calm the stomach and reduce the urge to vomit. Sipping on ginger tea or consuming small amounts of candied ginger leverages these anti-nausea and anti-inflammatory benefits.
Bland foods are easily tolerated by an irritated stomach and help settle things down. Components of the traditional BRAT diet, such as plain white rice, applesauce, and dry toast, are recommended for their gentle nature. These foods are low in fiber and fat, requiring minimal digestive effort and allowing the stomach lining time to recover.
Foods and Beverages That Worsen Symptoms
Certain dietary choices can significantly exacerbate hangover symptoms and should be avoided. Consuming greasy or heavy, fatty foods can worsen the situation. These foods take longer to digest, putting a strain on an irritated gastrointestinal system and potentially heightening nausea.
Highly acidic foods and beverages, including citrus juices, tomato juice, and coffee, can increase stomach acid production and worsen reflux or heartburn. While caffeine is a stimulant, it is also a diuretic, meaning it can compound the dehydration contributing to headache and fatigue. Excessive simple sugars found in candy or sugary sodas should also be avoided because they can cause a rapid blood sugar spike followed by a crash.
The practice of having “hair of the dog,” or consuming more alcohol, only temporarily numbs symptoms by delaying the body’s recovery process. Introducing more alcohol forces the liver to halt recovery efforts and prioritize metabolizing new toxins, ultimately prolonging the hangover. Sticking to hydrating, nutrient-dense, and bland foods remains the most beneficial approach to recovery.