Bloated or Hungover? Nutritionists Reveal the Best Foods to Eat After Overindulging

The post-Thanksgiving food coma can feel like it drags on forever. Whether you’ve indulged in multiple charcuterie platters, a selection of pies, or a few extra glasses of wine over the weekend (or perhaps all three!), it’s common to feel out of sorts as your body transitions back to your regular eating habits. 

Fortunately, there are plenty of foods that can help keep your body nourished and revitalized without worsening any stomach issues or hangover effects. Read on for expert advice and recommendations from Megan Miller, a registered dietitian, to help you stay at your best during this festive season.

Dealing with Bloating or Constipation?

Probiotic-Rich Foods

“Probiotics are packed with beneficial bacteria that can improve digestion and alleviate gas and bloating,” explains Miller. Foods like yogurt, miso, grains, and sauerkraut are excellent sources of probiotics. You can also explore other fermented options such as kombucha, sourdough bread, or pickles to diversify your diet.

The Benefits of Whole Grains

Miller highlights that whole grains are not just good for your digestive system but also for your overall health, making them ideal for recovering after Thanksgiving. “Options like brown rice, oats, barley, quinoa, and millet are great choices,” she suggests. Consider replacing regular bread or pasta with whole grain alternatives for added benefits.

The Power of Fruits and Vegetables

“Fruits and vegetables play a crucial role in gastrointestinal health and promoting regular bowel movements, thanks to their high insoluble fiber content,” explains Miller. Insoluble fiber acts like a digestive aid—rather than dissolving in the GI tract, it absorbs fluid and binds together, helping to form healthy and consistent bowel movements. Miller suggests incorporating foods like apples, nuts, pears, corn or popcorn, leafy greens, beans, lentils, and chickpeas, all of which are excellent sources of insoluble fiber.

Soothing Teas: Peppermint, Ginger, and Chamomile

Miller notes that peppermint, ginger, and chamomile are effective in reducing bloating, as they “contain digestive enzymes that assist your body in breaking down food.” Peppermint, in particular, is known for its ability to ease abdominal discomfort caused by indigestion. 

Recovering from Overindulgence

The Benefits of Lean Meat

“Although there’s no definitive cure for hangovers, some foods can help you recover faster,” Miller explains. Lean meats such as chicken or turkey are gentle on the stomach and packed with protein, which “helps stabilize blood sugar levels and provides lasting energy,” according to Miller. She also notes that protein’s ability to repair tissues and muscles is particularly helpful after alcohol consumption. 

If you have leftover turkey to use up, consider making turkey noodle soup. The broth helps rehydrate the body and replenishes electrolytes, both of which are essential for recovering from a hangover.

Why Eggs Are a Great Choice

“Eggs are packed with amino acids like cysteine, which can help lessen the intensity and duration of hangover symptoms,” says Miller. They’re also loaded with various vitamins and minerals, making them a nutritious option regardless of whether you’re battling a hangover. Plus, they’re incredibly versatile—try cooking them in breakfast burritos, scrambling them with toast, or boiling them for a quick snack.

The Soothing Power of Oatmeal

If nausea or general hangover discomfort is bothering you, oatmeal is a comforting and nutritious choice that’s gentle on the stomach. According to Miller, it’s “easy to digest and has a soothing effect on the digestive system.”

Why Crackers Are a Hangover Staple

Keeping crackers like Saltines nearby is a smart move for hangover recovery. “Crackers are packed with fast-acting carbohydrates that can quickly boost your blood sugar during a hangover,” Miller explains. “They’re also mild and easy on the stomach, making them ideal for easing nausea or an upset stomach.”

Don’t Forget Hydration and Light Exercise

Staying hydrated by drinking plenty of water is crucial for “helping food pass through your intestines and restoring normal digestion” after a holiday feast, Miller notes. Hydration doesn’t just mean water—options like vegetable juices, clear broths, and herbal teas are also great for boosting your fluid intake. Miller also highlights that physical activity can aid digestion. Whether it’s a brisk walk or a vigorous workout, getting active is an excellent way to recharge after a hectic holiday.