After a long night of drinking, many people wake up the next morning feeling terrible –welcome to the dreaded hangover.
Symptoms include fatigue, nausea, dehydration, and a pounding head. Certain foods can help alleviate your symptoms and make you feel better (and some can make you feel even worse).
On top of investing in prevention with your hangover cure, try paying close attention to other parts of recovery like what you eat.
After a night of drinking, you need foods that support recovery and help you bounce back. This time, treat your body to a nutrient-packed, antioxidant-rich, fibre-filled breakfast.
Give it a try and see how you feel; you’ll never look back!
What is your body doing during a hangover?
Basically, after drinking a lot of alcohol, your body is:
- Rehydrating
- Stabilising its sugar levels
- Recovering from gastronomical irritation
- Replenishing its nutrients
- Metabolising alcohol in the liver
5 Things Your Body Needs to Recover from Alcohol (in Order of Priority)
There are many myths out there about hangover cures, and what you need to consume on a hangover. These are the definites, though:
1. Water
Please please please drink as much water as possible before you go to sleep! Try to do the classic "water + drink + water + drink" formula, but if that doesn't work out, down a couple of pints of water before sleep (you might have to get up in the night but it's so much better than feeling the way you feel if you're way more dehydrated than you need to be the next morning).
2. Sleep
Your body needs rest to recover and recharge after a night of heavy drinking. Make sure to get at least 8 hours of sleep to help your body heal and rejuvenate.
3. Food
Food is crucial for replenishing your body with essential nutrients and energy. When hungover, it's important to eat foods that are easy to digest and provide nourishment.
4. Vitamins and Minerals
Your body may be depleted of important vitamins and minerals after a night of drinking. Consider taking a multivitamin to help replenish these nutrients.
5. Exercise
We understand that the thought of this alone is enough to make you throw up, but we don't mean a marathon or hot yoga, we mean a light, gentle walk to get your blood flowing and rediscover its friend, oxygen.
Important Post-Booze Vitamins
Vitamin B6
Studies have found that B6 can reduce hangover symptoms by up to 50%. B6 can reduce symptoms like nausea and fatigue, as well as replenish essential vitamins that alcohol depletes from the body.
Vitamin B12
Vitamin B12 is known for its role in energy production and can help combat the fatigue caused by a hangover. It also helps to support liver function, which is important after consuming alcohol.
Electrolytes
Electrolytes are minerals that play an important role in hydration and regulating bodily functions. Alcohol consumption can deplete electrolytes in the body, leading to symptoms like dizziness and weakness. Consume foods high in electrolytes such as bananas, spinach, and coconut water.
Vitamin C
We'd say Vitamin C is one of THE most important vitamins for hangover recovery due to its ability to boost the immune system, fight inflammation and improve your overall well-being. Eating foods high in Vitamin C like oranges, bell peppers, strawberries and broccoli can help replenish these levels and aid in hangover recovery.
Probiotics
Probiotics help break down alcohol’s toxic by-products such as acetaldehyde (which is the cause of most of your symptoms). Probiotics can also enhance the body's ability to detoxify and reduce oxidative stress, potentially alleviating hangover symptoms like nausea, fatigue, and headaches.
The 10 Best Hangover Foods
Here are 10 post-alcohol meals that we consider to be the best foods for a hangover:
1. Eggs
Eggs are packed with protein and cysteine, a compound that helps break down acetaldehyde (a toxin related to hangovers)
We recommend: Try scrambled eggs or whack some eggs in a pan with some veggies and make a hearty omelette. Avoid frying with too much oil as fried foods can be tough on the digestive system, especially during a hangover.
2. Bananas
Full of potassium, bananas are a great option for a post-hangover light meal option (we know sometimes a big meal is just not on the cards...). Rich in potassium, they help replenish electrolytes.
We recommend: For added hangover relief, put your bananas on some toast with peanut butter. You'll get all the healthy fats and protein from the nuts as well as some well-needed energy from the carbs in the toast.
3. Oats
Oats are high in fibre and are a great source of nutrients that stabilise your blood sugar (which is usually very low post-alcohol). They also contain essential vitamins and minerals that your body may have lost during a night of drinking.
We recommend: Make yourself a bowl of oatmeal topped with nuts, seeds, and some fruit for added taste and nutrients.
4. Watermelon
Other than the 92% water content of watermelon, it's also full of Vitamin C, A, and potassium. Other antioxidants like Lycopene have been linked to reduced inflammation which can protect cells from damage caused by alcohol's free radicals.
We recommend: Try grabbing watermelon slices as your snack throughout the day!
5. Honey on Toast
Get the best of both worlds with sweet honey on a savoury toast. Honey is great for giving you that morning boost when you feel like your energy is completely depleted (which is it!). Carbs are broken down into glucose (a type of sugar) which is then used by the body as its primary source of energy, making honey on toast the perfect hangover food.
6. Ginger
Feel a little bit ...uneasy?🤢. We've all been a bit touch-and-go on a rough morning. Have you ever wondered why alcohol makes you feel sick? Well, it's pretty much a combination of alcohol itself and lower inhibitions during its consumption. We don't tend to massively look after ourselves while drinking. This means as well as alcohol's natural ability to irritate our stomachs and livers, we're also probably not drinking enough water, getting enough rest, or eating a substantial meal beforehand. Hence the soul-destroying nausea!
Ginger has been used for centuries to ease nausea and stomach upset, making it the perfect natural remedy for a hangover.
We recommend: Ginger tea, ginger ale or get yourself some ginger biscuits.
7. Avocado
Avocado is packed full of healthy, monounsaturated fats which are heart-healthy and help stabilise blood sugar levels (after they've gone mad because of alcohol).
We pretty much recommend putting everything on toast at this point, what's the harm? A personal favourite is avo & eggs on toast though, so you can get the protein from the eggs and carbs from toast. There you go: carbs, protein and plenty of healthy fats!
8. Lean Protein
Our body is pretty much depleted of nutrients after a night of drinking, so it's important to replenish them with healthy, nutritious foods. Lean proteins like chicken or turkey are great options as they provide essential amino acids that help repair tissue damage and support liver function.
We recommend: Make yourself a simple wrap with grilled chicken/turkey, avocado, spinach and tomato for a nutrient-dense hangover meal.
9. Yoghurt
Alcohol can irritate the stomach lining and cause digestive issues such as bloating and diarrhoea. Eating yoghurt can help soothe these symptoms by providing probiotics (good bacteria) that support gut health and digestion.
We recommend: Opt for plain yoghurt and top it with honey, nuts, and fruit for a balanced and tasty breakfast option.
10. Leafy Greens
Leafy greens are packed with essential vitamins, minerals, and antioxidants that can help combat the negative effects of alcohol on the body. They also contain high levels of water which can aid in rehydration.
We recommend: Try making a green smoothie with spinach, kale, banana, and almond milk for a refreshing and nutrient-rich hangover remedy. Alternatively, you can add some leafy greens to your omelette or wrap for added nutrition.
What to avoid eating on a hangover
You might hate us for this one because you feel like death itself and just want a greasy burger and an americano. However, trust us, we know this stuff - so try to avoid the following when possible:
- Greasy, fried foods
- Foods high in salt and sodium (e.g. fast food)
- Caffeine (sorry, coffee lovers!)
- Sugary foods and drinks
- Processed or junk food
- Spicy foods
- Dairy products
What's the science? Well, when we're hungover, our bodies are already struggling to process toxins from alcohol and the last thing we want to do is add more stress on our digestive system by consuming unhealthy foods that can cause inflammation or worsen hangover symptoms.
It's important to remember that while indulging in your favourite comfort foods may bring temporary relief, choosing nutrient-dense and healthy options will ultimately help your body recover.
What Role Does Protein Play in Hangover Recovery?
Protein plays a huge role in helping your body recover from alcohol consumption. It helps to repair damaged cells and tissues and build new ones. Additionally, protein can help regulate blood sugar levels and reduce fatigue caused by alcohol.
Some great sources of protein include:
- Eggs
- Lean meats such as chicken or turkey
- Fish
- Greek yoghurt
- Beans and legumes
It's important to incorporate a source of protein into your post-alcohol meal to help your body recover more efficiently.
What to eat to help prevent a hangover (or Reduce its Severity)
Before drinking to prevent the worst hangover of your life, you're basically looking for foods that are high in healthy fats, proteins, and complex carbs. This is the key to giving your body a break and slowing the absorption of alcohol. But what's the ultimate choice for a pre-night-out meal?
- Avocado toast (yes, again)
- Whole-grain pasta with a tomato-based sauce
- Lean proteins like grilled chicken or fish
- Brown rice and veggies
- Smoothie packed with fruits, veggies and healthy fats.
Remember to always drink in moderation and stay hydrated throughout the night by alternating alcoholic drinks with water. Taking care of your body before, during and after drinking can help alleviate the symptoms of a hangover and overall improve your health and well-being. Treat yourself right, even when indulging in a little bit of fun!
Pair it With Your Hangover Relief: AWKN Recovery Support Pro Blend
Our natural hangover remedy focuses on prevention, so you take it with your first drink, and again with your last. Its ingredients (like ginseng, ginger, reishi mushroom, prickly pear, probiotics and more) are from Korean traditional medicine and really are the secret to morning recovery and detox.
Discover the Korean hangover remedy >
If you're going to drink, let’s do it right!
So there you have it - our top tips for the best foods to eat during and after a hangover. We hope these suggestions help make your next hangover a little more manageable (or even prevent one altogether). Remember to always take care of your body and stay hydrated! Happy eating (and drinking)! 🍻🍴 ̌ ̣
Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.