12 Hangover Foods That Can Help You Recover and Feel Better

Drinking too much alcohol can lead to some uncomfortable consequences the following day—or even longer. A hangover may bring on symptoms like headaches, nausea, fatigue, and more. These are often worsened by staying up late, being in noisy environments for extended periods, consuming too much sugar, and lacking sufficient nutrients when we're already feeling low. According to Kylene Bogden, RDN, 'There are several factors that leave us feeling suboptimal after drinking too much alcohol. Without proper nutrition, alcohol can cause blood sugar levels to plummet, leaving us fatigued and nauseous. As our liver and kidneys work to break down the alcohol, it leads to more bathroom visits, contributing to dehydration. Alcohol also slows stomach emptying and increases stomach acid, causing digestive disturbances.' While there’s no miracle cure for a hangover—other than drinking in moderation or avoiding alcohol—these hangover-friendly foods are known to help reduce these unpleasant symptoms.

Grilled or Baked Chicken or Fish

According to Bogden, 'Above all, it's crucial to have a meal with plenty of protein and fat before or at least while drinking, particularly if you're having more than one drink, as this helps maintain stable blood sugar levels.' She suggests aiming for a palm-sized portion of protein the night before, cooked with 1-2 tablespoons of healthy fat, like olive oil, along with some carbohydrates. 'This approach helps regulate blood sugar and supports the body in managing the loss of amino acids that happens during alcohol metabolism.'

Coconut Water

Hydrating before, during, and after an event with a lot of alcohol is key. 'Drink an electrolyte-packed beverage, and it's even better if it includes amino acids,' advises Bogden. 'This can significantly reduce the severity of symptoms.' Popular options from the store include electrolyte-rich drinks like Gatorade, Pedialyte, or coconut water such as Vita Coco. If you don't enjoy the flavor or need more energy, blend it into a smoothie. Alternatively, you could prepare ahead and sip on a coconut water margarita throughout the night.

Fruit and Nut Butter

Bogden recommends focusing on lighter, smaller meals throughout the day, essentially upgraded snacks. 'For instance, don't eat an apple by itself—dip it in peanut butter.' Any combination of fruit and nut butter can make for a satisfying snack or mini meal. Try pairing bananas with almond butter, strawberries with cashew butter, or pears with sunflower seed butter.

Crackers with Hummus

While it may be tempting to reach for the Cheez-Its, elevate your crunchy snack by adding protein and fiber. 'Instead of finishing off a whole box of crackers, scoop out a serving or two and dip them in hummus,' suggests Bogden. If you're up for it, you can even make your own hummus in just five minutes (if your hangover headache allows for it).

Ginger

Renowned for its healing properties, fresh ginger—whether brewed as ginger tea or used in dishes like ginger stir-fry beef or ginger chicken soup with vegetables—can help ease a hangover. 'Ginger may help alleviate nausea,' says Rachel Binkley, RD. 'If you're able to tolerate it, focus on getting protein, fruits, and vegetables.' Since caffeine can dehydrate you and worsen your hangover, consider sipping on warm ginger tea throughout the day instead of coffee or soda.

Bone Broth

Binkley advises that if you're feeling nauseous, it might be better to opt for bland foods. 'Your body needs more fluids and electrolytes when you're hungover. Don't hesitate to choose something with a little more sodium.' This is where bone broth comes in. You can buy frozen bone broth (like Brodo) or boxed options (like Pacific Foods) to heat up on the stovetop or in the microwave, or make your own. Vegetarians can also whip up a Parmesan-based broth in the Instant Pot for a soothing, rich sip.

Oven Fries

While you might be tempted to order greasy fast food when hungover, Binkley suggests pressing pause on that Taco Bell delivery. 'It’s best to avoid spicy or fried foods when you're hungover,' she says. 'These are more likely to upset your digestive system.' Instead, satisfy your craving for something crunchy by baking fries in the oven or air fryer. Add some nutritionist-approved salt and enjoy a healthier snack.

Liver

Indulge a little on your hangover day by going for a side of pâté, chopped liver, or even sautéed foie gras, if you're into that. Poultry liver is packed with vitamin B and protein—two crucial nutrients for recovering from a hangover. 'The goal is to replenish the nutrients lost and those our body uses up while metabolizing alcohol,' explains Bodgen. 'The key components are plenty of protein, B vitamins, and electrolytes.'

Eggs

There's a reason why a hearty brunch is often seen as the ultimate hangover cure—a classic American breakfast usually has everything needed to help you recover. When at brunch, however, opt for savory instead of sweet. 'The key is to avoid refined sugar and fried foods,' explains Bodgen. 'Refined sugar worsens blood sugar imbalances, and fried foods slow gastric-emptying, which is another issue the body faces while recovering.' Choose poached or scrambled eggs (for a boost of vitamin B and protein), whole wheat toast, and home fries instead of hash browns. A side of bacon or turkey sausage will also support the healing process.

Oatmeal

A warm bowl of oatmeal is a perfect option for stabilizing blood sugar levels, providing fiber, and being gentle on the stomach, making it ideal for recovery, says Carolina Schneider, RD. Not only is oatmeal tasty and nutritious, but it’s also loaded with complex carbohydrates to help prevent blood sugar spikes and crashes. To make it even more delicious, Schneider suggests adding a drizzle of nut butter for healthy fats and protein.

Smoothies

There's practically no bad time to whip up a smoothie. It's one of the best ways to restore vital nutrients while recovering from a hangover. 'A well-rounded smoothie with coconut water for hydration, bananas for potassium, and spinach or kale for vitamins can do wonders,' says Schneider. Blend together a mix of your preferred sweet and savory ingredients, and you'll feel a boost in energy soon after.

Frequently Asked Questions

• What foods shouldn't you eat for a hangover?

  Just like there are foods that help alleviate hangover symptoms, there are also foods that can exacerbate them—greasy, spicy, and acidic foods are the worst offenders. Since nausea is a common hangover symptom, greasy foods can irritate the stomach further, disrupting your digestive system. Likewise, spicy and acidic foods can trigger excess stomach acid, which your body is already trying to cope with after the previous night's indulgence.