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An RD’s Guide to the Best Foods and Drinks for Hangovers

Hangovers are a common side effect of drinking alcohol, often leaving individuals feeling dehydrated, nauseous, and with pounding headaches. While many people turn to greasy foods or the hair of the dog method to alleviate their symptoms, these remedies are not necessarily the most effective or healthy options. Instead, incorporating certain foods and drinks into your diet can help you recover from a hangover more quickly and efficiently.

Bianca Tamburello, a registered dietitian, emphasizes the importance of rehydrating and replenishing lost nutrients when dealing with a hangover. Alcohol acts as a diuretic, causing the body to flush out fluids and essential electrolytes. Therefore, consuming foods and drinks that help rehydrate, replenish electrolytes, balance blood sugar, and soothe stomach irritation can alleviate hangover symptoms such as headaches and nausea.

Contrary to popular belief, greasy, high-fat processed foods do not actually help „absorb“ alcohol or alleviate hangover symptoms. While these foods may temporarily improve blood sugar and fluid levels, they can be difficult to digest and may further irritate an already sensitive stomach. Instead, opting for healthier options can provide more effective relief.

One of the best ways to combat a hangover is by staying hydrated and replenishing electrolytes. Drinking water and electrolyte-rich beverages such as sports drinks or Pedialyte can help restore fluid and electrolyte balance, as well as boost blood sugar levels. Hydrating fruits like oranges and watermelon can also provide essential nutrients and natural sugars to aid in recovery.

Bone broth and soup are comforting and nourishing options that can help alleviate hangover symptoms. Bone broth is rich in vitamins, minerals, and electrolytes, while soup provides hydration and sodium. These foods are easy on the stomach and can help balance blood sugar levels after they become depleted from drinking alcohol.

Salmon, a fatty fish rich in vitamin B6, B12, and omega-3 fats, can also be beneficial for recovering from a hangover. These nutrients help regulate body functions and reduce inflammation caused by alcohol consumption. Additionally, bananas, rice, and toast are simple, bland foods that are easy to digest and can help soothe a nauseous stomach. Bananas, in particular, are high in potassium, an essential electrolyte that may be depleted during a hangover.

In conclusion, while hangovers can be unpleasant, incorporating healthy foods and drinks into your diet can help alleviate symptoms and promote faster recovery. By prioritizing hydration, replenishing electrolytes, and choosing nutrient-dense foods, you can effectively combat the effects of alcohol on your body and feel better sooner. Remember to listen to your body’s cues and choose foods that are gentle on your stomach to aid in the recovery process.

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