Hangovers are never fun, but some foods may help ease the symptoms the next morning, and a good pre-drinking meal may also make a difference. While there is no guaranteed hangover cure, nutrition experts say that choosing foods that are filling, gentle on the stomach and supportive of hydration can help you feel a little more human after a big night.
What you eat before, during and after drinking can matter. Eating on an empty stomach can make alcohol reach your bloodstream faster, which may worsen how hard the night hits and how rough the next morning feels. Experts also say the best strategy is still moderation, pace yourself with drinks and keep water in the mix.
While a greasy breakfast is often seen as the classic hangover cure, experts say that kind of heavy meal may not be the best choice when your stomach is already unsettled.
Something lighter that still gives your body useful nutrients may be the better option, according to public health nutritionist Dr Emma Derbyshire.
She told the Mail Online: “Hangover eating habits vary from wanting to eat everything in sight to struggling to face a glass of water.
“Choosing something light but energising is key – and that’s where eggs come in.
“They’re rich in nutrients and cysteine, which may help offset the effects of acetaldehyde, the substance behind that pounding head and uneasy stomach.”
Eggs are packed with protein and several nutrients, and they can be especially useful when you feel weak or nauseous because they are relatively easy to pair with bland carbs such as toast. The combination may help restore blood sugar levels that often dip after drinking alcohol.
Oats are another food some experts recommend, especially if your stomach feels delicate the morning after. A bowl of porridge can provide slow-release carbohydrates, some protein and fluids if you make it with milk or add fruit, which may help replenish energy without being too heavy.
Other gentle options that may be easier to tolerate include bananas, toast, rice, applesauce, broth, yogurt and soups. These foods can be easier on the stomach than fried or very spicy meals, while also offering fluids, salt or carbohydrates that may help you recover.
It is also worth thinking about what you eat before you start drinking, not just after the damage is done. A balanced meal with carbohydrates, protein and some fat may help slow alcohol absorption and reduce the chance of drinking on an empty stomach.
A pulmonary and critical care doctor who posts on TikTok as @neenziiemd shared a video in 2024 suggesting that cheese could be a smart pre-drinks snack.
“If you are going for a night out on the town and you are going to drink alcohol, eating cheese before drinking alcohol can decrease your risk of having a hangover,” she explained in the video
“This is because cheese has a lot of protein, fat, and complex carbs that can coat the stomach, which decreases the absorption of alcohol.”
The doctor also said that cheese may support the way the body processes alcohol and could help protect against liver damage.
“[It] also replenishes nutrients because it is full of Vitamin B and calcium, which are depleted from the body when drinking alcohol,” she added.
That said, no single food has been proven to prevent a hangover completely. If you do overdo it, the most helpful basics are still water, rest and a light meal you can actually keep down. If your symptoms are severe, last unusually long or include repeated vomiting, confusion or chest pain, seek medical help.