Best Hangover Foods: What to Eat To Reduce Hangover Symptoms

A hangover includes nausea, headache, upset stomach, and fatigue that can result from drinking too much.

We share the best hangover foods you should eat to help you recover from your symptoms and overcome the post-drinking blues.

1) Hydration Is Key

Staying adequately hydrated is crucial when dealing with a hangover. The diuretic effects of alcohol increase urine production, leading to dehydration. 

To counter this, prioritize replenishing lost fluids by drinking water, coconut water, or beverages rich in electrolytes, such as Pedialyte. 

2) Bananas: Nature’s Hangover Cure

Electrolytes, such as potassium, are minerals that play a role in maintaining the body’s balance and hydration levels. 

When you’re dealing with a hangover, it becomes essential to replenish these electrolytes. 

Potassium, richly present in foods like bananas, acts as an electrolyte for regulating bodily functions like nerve signals and muscle contractions.

Including potassium foods in your diet can be incredibly beneficial for alleviating hangover symptoms. 

Bananas are particularly popular due to their convenience and effectiveness. 

By adding bananas to your drinking recovery plan, you not only satisfy your taste buds but also provide your body with much-needed electrolytes.

You can blend the bananas into a smoothie or simply snack on them as an easy treat.

3) Liver-Friendly Foods

When you wake up feeling the effects of a hangover, it’s essential to support your liver, which works tirelessly to process the alcohol in your system. 

One excellent option for promoting liver health is garlic, an ingredient that supports optimal liver function.

Garlic contains a compound called allicin, which has been extensively studied for its health benefits for liver health. 

Allicin is an antioxidant that helps neutralize free radicals and reduce oxidative stress, specifically within the liver. 

By including garlic in your meals, you provide support to your hardworking liver. 

You can sauté garlic with vegetables, add it to sauces, or even consume it raw. 

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4) Ginger: The Natural Solution for Nausea

Ginger has an incredible ability to combat nausea. Ginger alleviates nausea and discomfort by calming the stomach, reducing inflammation, and promoting digestion.

5) Carbs: The Soothing Answer to Post-Party Exhaustion

After a night of indulging, our bodies yearn for comfort. What could be more comforting than carbohydrates? 

Carbs give us the quick energy to combat hangover fatigue. Opting for toast or crackers is soothing and gentle on the stomach, which is perfect for easing nausea and digestive discomfort.

It also provides an immediate energy boost that helps alleviate the lingering fatigue often experienced after a night of overindulgence. 

6) Avoid Fatty Foods for a Smoother Recovery

It’s best to avoid greasy or fried foods when hungover, as they can worsen your symptoms. 

These heavy, fatty foods can be hard to digest, which can further upset your sensitive stomach.

Instead, go for sources of fats that provide the nutrients without weighing down your digestive system. 

For example, avocados are packed with monounsaturated fats that offer a texture and many vitamins and minerals. 

Similarly, adding olive oil to your meals adds heart-healthy fats that enhance flavor without the heaviness associated with greasy or fatty foods.

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7) Broth-Based Soups: Your Hangover Comfort Food

Few things are as practical as a comforting bowl of broth-based soup when it comes to easing the discomfort of a hangover. 

Whether you prefer the chicken noodle or a hearty vegetable broth, these soups offer more than warmth and coziness. 

They also contain electrolytes and minerals that can help with hydration and provide nourishment without upsetting your stomach.

Additionally, the gentle warmth of the soup can relieve your stomach, making it easier for you to keep food down.

Chicken noodle soup is especially beneficial as it contains proteins from chicken carbohydrates, noodles, and various vegetables. 

This combination offers a rounded mix of nutrients that can jumpstart your recovery. 

On the other hand, vegetable broth enriched with veggies provides vitamins and antioxidants to support your immune system.


Although there isn’t a method to completely eradicate a hangover, certain foods can significantly alleviate your symptoms and promote a quicker recovery. 

Staying hydrated is essential, so drink plenty of water and beverages rich in electrolytes throughout the day. 

Include the best hangover foods listed above in your meals to ease discomfort and boost your energy levels.

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  1. Jayawardena R, Thejani T, Ranasinghe P, Fernando D, Verster JC. Interventions for treatment and/or prevention of alcohol hangover: Systematic review. Hum Psychopharmacol. 2017 Sep;32(5). doi: 10.1002/hup.2600. Epub 2017 May 31. PMID: 28568743.
  2. Gonzalez JT, Wallis GA. Carb-conscious: the role of carbohydrate intake in recovery from exercise. Curr Opin Clin Nutr Metab Care. 2021 Jul 1;24(4):364-371. doi: 10.1097/MCO.0000000000000761. PMID: 33973552.
  3. Osna NA, Donohue TM Jr, Kharbanda KK. Alcoholic Liver Disease: Pathogenesis and Current Management. Alcohol Res. 2017;38(2):147-161. PMID: 28988570; PMCID: PMC5513682.

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