The room is spinning. Your head is pounding. You’re thirsty and nauseous and hungry, and you probably want to go live in a cave forever. You, my friend, are hungover. It’s one of the worst feelings in the world. If you’re cursing yourself for having two too many margaritas, just stop. It’s what you do next that’ll define what happens for the rest of the day—especially what you eat, according to registered dietitian and nutrition and fitness consultant Dana Angelo White.
What Causes A Hangover?
You guessed it: hangovers are caused by drinking too much alcohol, which is both a toxin and diuretic that causes dehydration, stomach irritation, and sleep disruptions, according to Lauren Manaker, registered dietician nutritionist. This can lead to your typical hangover symptoms like fatigue, nausea, headaches, and dizziness.
Can You Prevent A Hangover?
Lorraine Kearney, CEO, RDN, CDN, of New York City Nutrition, said that the best way to prevent a hangover is simply to not drink alcohol. But she does have some tips for reducing alcohol intake and the severity of a hangover, such as not drinking on an empty stomach, having a glass of water between drinks, and opting for non-alcoholic wine or beer.
What Not To Eat While You're Hungover
A recent study found that after a night of drinking, college students desired salty, fatty, and overall gross, totally-bad-for-you foods instead of what they normally would eat. "Greasy and fatty foods, contrary to popular belief, may exacerbate a hangover instead of relieving it," said Manaker. "These foods can cause stomach discomfort and may heighten feelings of nausea." Other foods she said to avoid include foods high in sugar; acidic or spicy foods which might irritate the stomach; overly salty foods, which might lead to more dehydration; and of course, more alcohol.
What To Eat During a Hangover
"Consume foods that support liver detoxification, gut health, replenish electrolytes, and restore hydration," said Kearney. We asked each of these three experts for the best foods to eat when you have a hangover. From individual ingredients like leafy greens and bananas, to hearty soups and filets of fish, these are our recommended hangover remedies.
Bone Broth
For a hangover remedy, Manaker recommends sipping on bone broth. Rich in minerals like potassium, calcium, and magnesium, she said bone broth can help rehydrate and replenish electrolytes. She added that the protein will give you slow and steady energy while the gelatin and collagen can soothe your stomach lining and digestion, which might be affected from drinking.
She specifically recommends Kettle & Fire Lemongrass Ginger Bone Broth, which has ginger that might relieve nausea. Kearney adds that ginger also has anti-inflammatory properties and might help protect the liver from damage.
Chicken Noodle Soup
Nothing beats a big bowl of chicken noodle soup when you're feeling down. "This traditional comfort food has several properties that can help address hangover symptoms," said Manaker. This includes water and salt to rehydrate and replenish electrolytes; carbohydrates to stabilize blood sugar, which can fluctuate after drinking; and the warmth can ease nausea.
White also recommends chicken noodle soup. "The same way chicken soup can help you when you're sick, it'll fill some of the needs you have when you're hungover."
Eggs
Not only are eggs easy to make, but they’re a good source of protein. You’re gonna need that protein to process all the alcohol in your system. But White has a reminder: Just stick with eggs and maybe some toast. "Don’t go the extra step and put the bacon and the sausage on it; you’ll be bringing in all the grease," she said.
Try out our guide for how to make an omelet or creamy scrambled eggs.
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Leafy Greens
Leafy greens like spinach and kale have chlorophyll, which Kearney said can help neutralize toxins. Toss some spinach in a strawberry spinach salad or sauté kale with garlic (which Kearney said can also support liver detoxification). Spinach and kale are also key ingredients, in our green smoothie.
Bananas
Bananas are a great source of potassium. They're also easy to digest, so your stomach won't feel upset. On another note, coconut water is a great option and is high in potassium (and will give you some fluids) as well as orange juice and avocados.
Check out some recipes loaded with potassium such as fruit salad and avocado toast.
Peanut Butter & Whole Grain Crackers
If you're feeling a little nauseous, peanut butter and crackers might help. "These simple snacks are not only easy to stomach, but they also contain a balance of carbohydrates, protein, and fats," said Manaker. She adds that the carbs can help stabilize blood sugar levels, while the protein and fat in the peanut butter provides a slow stream of energy.
You can also combine two of our hangover foods into a banana peanut butter smoothie.
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Carbs
Carb-heavy foods like bread, crackers, sandwiches, and pasta are typically easy to digest, which is what your body needs at this point. The myth that eating tacos, pizza, and burgers will help "soak up" the alcohol is just wrong. "Greasy food doesn’t soak up anything, it's not soluble in water," White said. However, bread and things of that nature have high sodium content, so you're eating something digestible and you're also getting the electrolytes your body needs.
Smoothies
Smoothies are so easy to make (just cover your ears during the whole insanely loud blending part), and they can be really filling. They help with dehydration, and adding in berries—like strawberries, blackberries, and blueberries) as well as flax seeds and chia seeds, which are high in antioxidants, can make a great alternative to an unhealthy meal.
Follow our guide on how to make a smoothie or check out this vibrant blueberry smoothie or green smoothie.
Drink Simple Maple Water
You might reach for a Gatorade post-drinking, but there's another way to replenish electrolytes: maple water, which is the sap from maple trees. It was actually found to be more hydrating than water, according to Drink Simple. Not only is it a natural source of electrolytes, but it's also completely natural and void of added sugars.
"Ideally, people would drink it before consuming alcohol, as data suggests drinking it before alcohol can increase the rate at which the alcohol is metabolized," said Manaker.
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Coconut Water
Can't find maple water? Kearney recommends coconut water to replenish electrolytes. Take your pick from our favorite coconut water brands. Drink one on its own or toss one in a smoothie for a punch of hydration.
Salmon
Salmon is high in antioxidants, which can combat the inflammation that comes from drinking. "If you're hungover and you've done a lot of drinking, you're likely inflamed," White said. "In some cases, you're dehydrated, you're puffy. You can actually see it visually." This will help with that. Salmon is also high in Omega 3, making it a good food choice.
We have plenty of salmon recipes to try out like easy air fryer salmon, a spicy salmon bowl, and grilled salmon packets.
Watermelon
Wonder why drinking at night makes you so thirsty in the morning? It’s because you're dehydrated and your body is craving liquids. White suggests having watermelon because of its high-water content as well as its amino acids.
"Your liver is obviously affected when you consume alcohol, and when you take in some type of amino acids, which are the building blocks of protein, then that might help because the liver has been too busy dealing with all that alcohol," she said. Other fruits and veggies that can help include strawberries, cucumbers, cantaloupe, and zucchini.
Try out some fruit-rich recipes like Thai watermelon salad or a refreshing watermelon agua fresca.
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Celery
"Celery is high in potassium and contains sodium, which is an important electrolyte," said Kearney. Snack on celery sticks with peanut butter or blend them in a juice or smoothie for hydration.
Broccoli
Another ingredient you can add to your hangover meal is broccoli, which Kearney said is rich in potassium, calcium, and magnesium.
Try out our air fryer broccoli, roasted broccoli, or chicken and broccoli.
Sanah Faroke
Associate Editor
Sanah is the associate editor at Prevention.com focusing on all things commerce within the health and lifestyle space. She scours the internet for the best finds money can buy, and pretends to shop for herself in the process. This Boston University grad loves to sip coffee, read during her commute (without falling over), and binge Gilmore Girls reruns until she’s memorized every line. Follow her on social media as she tackles cooking in the kitchen and see what she’s currently obsessing over.
Allison Arnold
Associate Editor
As the Associate Editor at Delish, Allie is a writer, reporter, and producer of features at the intersection of food and culture. Before Delish, Allie worked for publications including Apartment Therapy and Insider. She even spent time working in restaurants and breweries. Allie has dumpster-dived in NYC to expose food waste, reported on the invasive lionfish you can eat, and wrote about the growing trend of weed weddings. Her health and nutrition stories on hydration culture, bananas, and coffee have generated nearly 2M combined views. She loves traveling, running, and eating her way through new places and even has a thorough Google Maps ranking system for her favorite restaurants and bars! When not writing about food, she's planning her next trip, lifting weights, or training for a race.
Expertise: food & culture (Sustainability, Health, Travel)
Education: M.S. in Journalism from Columbia University, B.S. in Information Science (User Experience Design) from the University of Michigan
