So, you had book club last night. One drink turned into four and there was nothing but a bowl of chips to soak up all that pinot. Oops. Now, you’re paying the price and desperate for some relief. The bad news? There’s no cure for a hangover (sorry). But certain ingredients just might help alleviate some of those pesky symptoms. Here, 24 of the best hangover foods and drinks to help ease your pain after a night of drinking, according to the experts.
24 of the Best Hangover Foods to Ease Your Pain
Wait, What Actually Causes A Hangover?
Excessive drinking prompts a few (bad) things to happen to your body. Too much booze can also trigger an inflammatory response, as well as irritate the stomach lining and lead to dehydration. Cue symptoms like headaches, nausea, fatigue, dizziness and excessive thirst. Fortunately, in most cases, hangovers will go away on their own in about 24 hours. But you may feel better sooner by consuming the right foods and drinks. Enter these miracle workers below. (Warning: “Hair of the dog,” meaning having another alcoholic drink, will not relieve your hangover. If anything, it'll just delay those symptoms, immunologist Dr. Jenna Macciochi told BBC.)
Alcohol puts a strain on the liver. But happily, our favorite toast topper contains certain compounds that can help protect against liver damage, per a study published in the Journal of Agricultural and Food Chemistry. Avocados are also high in potassium, a mineral that’s lost during a drinking binge. Guess we know what we’ll be having for breakfast Saturday morning.
After a bout of heavy drinking, you may be feeling a little (OK, a lot) queasy. Reach for ginger, says Dr. Josh Axe, author of the upcoming Collagen Diet. “Ginger is an effective natural remedy for nausea and can help settle stomach issues caused by a hangover,” he explains. And thanks to certain medicinal compounds found in ginger, it may also help treat and prevent other digestive issues like vomiting.
3. Tomato Juice
Tomatoes could help ease hangover symptoms, thanks to certain compounds (namely naringenin and lycopene) that have been shown to protect against liver damage. And one test-tube study (read: not performed on humans) from Cornell University found that tomato juice can speed up the rate at which enzymes process alcohol. (Just remember to opt for a virgin Bloody Mary at brunch.)
“Both oxidative stress and inflammatory responses contribute to the physiology that occurs when we experience hangovers from drinking too much alcohol,” nutritionist Stella Metsovas tells us. “Selenium is a powerful mineral that is essential for a healthy metabolism while protecting your body from oxidative stress.” Eggs are especially high in this important nutrient. Her top tip? Whip up two sunny-side-up eggs with a drizzle of cold-pressed olive oil (which may also combat oxidative stress) for breakfast to help alleviate your symptoms.
According to a 2009 study from Korea, asparagus contains compounds that may ease hangover symptoms. Researchers found that extracts from asparagus more than doubled the effectiveness of certain enzymes that help break down alcohol while also protecting the liver cells from damage. Sure, the study was conducted in test tubes (and not on humans) but adding a couple of green spears to your salad can’t hurt, right?
6. Brazil Nuts
Remember what Metsovas said about excessive drinking causing inflammation? “One of the most important components of anti-inflammation comes from minerals found in whole, unprocessed foods,” she adds. These nuts not only pack an anti-inflammatory punch; they’re also high in selenium. (And they’re pretty damn tasty, too.)
Stay hydrated, guys. “Alcohol is a diuretic, so it can dehydrate you and make you urinate more, says Amanda A. Kostro Miller, RD, LDN. “Opt for low-calorie, low-sugar drinks like plain water, sparkling water, cold water or hot water.” Or you know, whatever you can drink and keep down. You may be wondering: What about a cup of joe? While caffeine is a diuretic, it can also help take the edge off a hangover headache. Just make sure that coffee isn’t your only source of fluids, Miller cautions.
“Excessive alcohol intake can deplete the body of B-complex vitamins and increase compounds that cause inflammation,” explains Rima Kleiner, MS, RD, and blogger at Dish on Fish. “Eating salmon may help counter these effects since this fatty fish is rich in vitamins B6 and B12, as well as omega-3 fatty acids that help lower inflammation.” In fact, one three-ounce. serving of cooked salmon provides more than half of your daily vitamin B12. Salmon tacos for lunch, anyone? (Topped with hangover-busting avocado, of course.)
Dr. Axe makes a good case for adding a drizzle of honey to your tea. “Honey is high in fructose, a type of sugar made up of glucose and sucrose molecules bonded together,” he says. “Interestingly enough, some research suggests that fructose could help the body eliminate alcohol more efficiently, which could potentially provide faster relief from hangover symptoms. In fact, one study out of Nigeria found that consuming honey increased the elimination of alcohol by up to 32 percent.” Not too shabby.
“Bananas are a great source of potassium and can help replete your body’s electrolytes to get you back to feeling your best in no time,” Dr. Axe tells us. “They’re also high in fiber and slow-digesting carbohydrates to stabilize blood sugar levels, which may help alleviate hangover symptoms caused by low blood sugar, such as headaches and fatigue.”
12. Anything Bland
“If you’re nauseous, consider eating foods with minimal odor and flavors that are not too intense,” suggests Miller. Think: saltine crackers, toast, vanilla pudding, cooked vegetables or potatoes.
Some people crave carbs when they’re hungover. If you're one of them, oatmeal is a great choice. “It gets digested slowly and therefore delivers a slow and steady stream of sugar and energy to the body to help with hangover symptoms,” Amy Shapiro, MS, RD, CDN and founder of Real Nutrition tells us. Get your energy back with a nice warm bowl of oatmeal—and top it with nuts to decrease inflammation, too.
16. Green Tea
Trade your regular cup of joe for green tea instead. It’s renowned for its abundance of antioxidants, which may also aid in preventing some long-term effects of alcohol. (A 2002 study found that drinking green tea protected rats against early alcohol-induced liver injury. More research is needed, but it’s promising news.)
17. Coconut Water
Not only will a large glass of coconut water appease that dry mouth after a night out, but it’ll return some much needed electrolytes to your body. The Huffine Institute says that this beverage features five major electrolytes—sodium, potassium, calcium, magnesium and phosphorous—so it’s as efficient as it is delicious.
18. Chicken Noodle Soup
It’s not just for colds. Scientists found that “the inclusion of sodium in rehydration beverages, as well as consumption of a sodium-containing liquid meal, increases fluid retention and improves plasma volume restoration” when rehydrating. Translation: Chicken noodle soup contains the perfect amount of sodium to help you retain water after drinking too much.
According to the Cleveland Clinic, there's evidence that the natural sugars in this tropical fruit can help alcohol move out of your system faster by replenishing your glucose, much like honey. Fruit also contains lots of water, which combats dehydration. Other solid options include grapes, oranges, pears and plantains.
21. Lean Protein
You may always crave a greasy bacon, egg and cheese sandwich when you're hungover, but leaner meats like chicken will actually be easier for you to digest and may make you feel even better than that bagel sammy. Not only will it boost your energy levels, but research from Cambridge University also shows that amino acids in protein stimulate the brain cells that promote wakefulness and keep you alert.
Blending a smoothie is one of the smartest things you can do when you have a hangover (just be sure to cover your ears when the blender is on). When you drink alcohol, it creates oxidative stress in your body. As a result, free radicals outweigh the antioxidants that neutralize them. Consuming fruits that are high in vitamin C and antioxidants (chia and flax seeds have a ton of antioxidants too, BTW) may help, says Rob Hobson, Headspan's head of nutrition. Strawberries, raspberries, blueberries, kiwi and oranges are particularly great additions, since they contain a lot of water and vitamin C.
There's a reason your mom would always give you a bowl of white rice whenever you had an upset stomach. It's easy to keep down and it's rich in carbohydrates, which can settle symptoms like diarrhea or nausea and boost your blood sugar, says the Cleveland Clinic. Stick to white rice instead of brown—it may be easier for your gut to digest. If you aren't feeling too queasy, crack an egg into the pot to make fried rice.
It may look odd if you get caught taking a swig of your niece or nephew’s Pedialyte. But hey, anything to stay hydrated, right? Pedialyte is made specifically so the kiddos don’t dehydrate, and though there is no evidence as to whether or not it can combat hangovers, it can—at the very least—keep your electrolytes up. That alone makes it worth the side-eye from your fam.
Additional reporting by Taryn Pire