Nothing goes with a night of heavy drinking quite like a cheeseburger or a few slices of pizza — or so you tell yourself at the time. And while some people believe eating a greasy meal can help “cure” a hangover (the idea being heavy or fatty food will slow the absorption of alcohol into your bloodstream), the reality is much more complicated.
You’ve no doubt heard about or experienced firsthand some common symptoms of a hangover, which include a throbbing head, dry mouth, and queasy stomach. Here’s why some of these happen, according to the Mayo Clinic:
- Abdominal Pain, Nausea, Vomiting These undesirable symptoms occur because alcohol increases the production of stomach acid and delays emptying of the stomach, which irritates the lining of your stomach.
- Headaches Alcohol causes your blood vessels to expand, which can then lead to headaches.
- Dizziness, Lightheadedness, Thirst Alcohol triggers increased urine production, which can then lead to dehydration.
- Fatigue, Shakiness, Mood Problems Alcohol can cause your blood sugar to fall, which can lead to these symptoms.
While there isn’t a wealth of research on the best foods for hangovers, some smaller studies have found that certain nutrients may soothe some of the symptoms you’re feeling. In fact, one study from 2020 found that intoxicated participants who drank an elixir containing various plant extracts, fruits, and vitamins before falling asleep reported significantly less nausea (42 percent) and sleep disturbance (41 percent) and less intense headaches (34 percent) compared with those who did not drink the concoction.
The best remedy for a hangover is to avoid drinking too much alcohol. Excessive drinking (i.e., binge drinking or drinking too much in general) is linked to diseases such as cirrhosis, high blood pressure, and liver cancer, according to the Centers for Disease Control and Prevention.
If you’ve overindulged, here are some foods that might help ease your symptoms after drinking alcohol — and a few that may make them worse.
Expert Hacks for Preventing a Hangover
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Best: Coconut Water
Although dehydration may not play as big a role in hangovers as previously thought, according to the 2020 study, alcohol is a diuretic, which increases urination and means you will probably be low on fluids the morning after imbibing. “Coconut water could be beneficial if dehydration or electrolyte shifts are causing some of the hangover symptoms,” says Ginger Hultin, RDN, who is based in Seattle. Electrolytes like potassium, which was one of the ingredients in the elixir, can help with fluid balance. Sports drinks and fruits like bananas, melons, and avocados are also good for replenishing lost electrolytes.
Best: Honey
This natural sweetener is a pure form of a sugar called fructose. “Interestingly, there are older, small studies in the medical literature that support the effect of fructose on clearing alcohol from the bloodstream more rapidly,” says Alexander Kuo, MD, a hepatologist and the medical director of liver transplantation at Cedars-Sinai in Los Angeles. Agave and fruits such as apples and grapes are also high in fructose, as one article noted.
RELATED: Honey 101: Nutrition, Facts, Health Benefits, Types, and More
Best: Eggs
If you can stomach it, eating an egg or two may help your hangover. This breakfast staple is rich in an amino acid called L-cysteine, which may help break down acetaldehyde, a toxic by-product of alcohol, according to a study. Other foods that are rich in L-cysteine include poultry, beef, and whole grains.
Best: Bananas
According to another article, bananas help replenish magnesium and potassium, which are essential electrolytes depleted by heavy drinking. Some research has also shown that people with alcohol dependence benefit from vitamin B6, which you can get from poultry and potatoes.
RELATED: 12 Healthy Twists on the Classic Banana Bread Recipe
Best: Ginger
This spicy root, which was another ingredient in the 2020 study’s elixir, contains antioxidants that may help quell nausea and vomiting associated with a hangover, according to another study.
RELATED: A Detailed Guide to Ginger
Worst: More Alcohol
It’s a common myth that simply drinking more booze will erase a hangover, but experts agree that it’s the worst thing you can do. “It will simply compound the problem,” says Hultin.
Worst: Caffeine
That cup of coffee may sound like a good idea, because alcohol is a notorious depressant and caffeine is a stimulant. But there is a potential downside. “Alcohol can cause gastroesophageal reflux, so it may be helpful to avoid [foods and liquids] that can further trigger heartburn, such as caffeine, acidic foods, spicy foods, and mint,” says Dr. Kuo.
Worst: Carbonated Beverages
Carbonation is thought to increase the rate of absorption of alcohol in the stomach, says Hultin. In one study, 67 percent of the study’s 21 participants absorbed alcohol faster when it was mixed with carbonated water, compared with those who drank alcohol mixed with plain water or no water.
Kara Andrew, RDN, LDN
Medical Reviewer
Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.
She earned her master's in exercise and nutrition science at Lipscomb University.
Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.
