Sophia Mitchell
There is no magic cure for a hangover, but certain foods and drinks may alleviate symptoms. Hangover symptoms include fatigue, nausea, headache, sensitivity to light, dehydration, and dizziness. Eating a big breakfast may help with a hangover, but it depends on what you eat. Greasy food is unlikely to help, but a balance of carbohydrates, protein, and fat can prevent further blood sugar spikes and drops. Rehydration is also key, so drinking lots of water is important.
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What You'll Learn
The importance of rehydration: water, ginger tea, and coconut water
While there is no magic food to cure a hangover, rehydration is considered the most important part of feeling better. Alcohol consumption leads to dehydration, which is one of the main causes of hangover symptoms. Drinking water is the most obvious solution, but there are other ways to rehydrate and replenish electrolytes as well.
Nutrition expert Rachel Berman recommends drinking as much water as you can, suggesting that lemon can be added to improve the taste. She also suggests coconut water, which contains electrolytes (salts and minerals found in the blood) such as potassium and sodium, as well as sugars that will help replenish vital stores.
Another way to rehydrate is to consume foods with high water content, such as watermelon, which is also rich in L-citrulline, a nutrient that may increase blood flow. Blueberries, strawberries, blackberries, cucumbers, cantaloupe, zucchini, celery, and oranges are other fruits and vegetables that can help fight inflammation in the body and provide vitamin C, which is lost due to heavy drinking.
Ginger tea is recommended by Berman to calm an upset stomach, and its anti-inflammatory properties may also help protect the liver from damage. Bone broth is another drink that can help rehydrate and replenish electrolytes, and its gelatin and collagen can soothe the stomach lining and digestion.
Overall, rehydration is key to recovering from a hangover, and there are various ways to do so through drinking water, coconut water, ginger tea, and bone broth, as well as eating water-rich fruits and vegetables.
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Electrolyte-rich foods: sodium, potassium, and magnesium
While there is no magic food to cure a hangover, certain foods and drinks may alleviate symptoms. Alcohol blocks the production of a hormone that helps the body retain water, leading to dehydration and the loss of electrolytes like sodium, potassium, and magnesium.
Sodium-rich foods
Sodium is an important electrolyte that can help overcome your hangover. Foods rich in sodium include:
- Pickles
- Bread
- Crackers
- Pretzels
- Table salt
- Cheese
- Dry-roasted sunflower seeds
Potassium-rich foods
Potassium is another important electrolyte that can be lost during alcohol consumption. Foods rich in potassium include:
- Bananas
- Beet greens
- White beans
- Avocados
- Potatoes
- Milk
- Mushrooms
- Broccoli
- Celery
- Blueberries
- Spinach
- Sweet potatoes
Magnesium-rich foods
Magnesium is also lost during alcohol consumption and can be replenished through the following foods:
- Spinach
- Pumpkin seeds
- Lima beans
- Tuna
- Brown rice
- Almonds
- Broccoli
- Milk
- Chicken
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Carbohydrates for energy and blood sugar balance
Carbohydrates are an important component of a hangover breakfast. They provide energy and help stabilise blood sugar levels, which can fluctuate after drinking. Simple carbohydrates, like those found in a piece of toast, can help with low blood sugar.
Oatmeal, or porridge, is a great option as it contains complex carbohydrates that provide a slow and steady release of sugar into the bloodstream. This can help with hangover-related fatigue and low blood sugar. Baked beans are another good source of slow-release carbohydrates, which will give you energy throughout the morning.
Chicken noodle soup is another recommended hangover food, as it contains carbohydrates to stabilise blood sugar. A breakfast sandwich or a full English breakfast can also provide the carbs you need, and the fat in these meals can help too.
Carb-heavy foods like bread, crackers, sandwiches, and pasta are typically easy to digest, which is important when you're feeling unwell.
Overall, including carbohydrates in your breakfast after a night of drinking can help provide energy and stabilise blood sugar levels, which are often imbalanced after consuming alcohol.
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Anti-inflammatory foods: blueberries, oranges, and broccoli
While there is no magic food that cures a hangover, certain foods may help alleviate symptoms. A big breakfast may help with a hangover, but it depends on what you eat. Consuming foods that are rich in nutrients and natural sugars can help reduce hangover symptoms. For example, a 2003 study found that eating a breakfast full of complex carbohydrates improved mood and reduced feelings of fatigue in healthy men who hadn't been drinking.
Blueberries, oranges, and broccoli are all anti-inflammatory foods that may help with a hangover. A 2003 study found that blood levels of inflammatory compounds increased after alcohol consumption, so eating anti-inflammatory foods like blueberries may help fight inflammation. Oranges are rich in vitamin C, which may prevent the body from losing glutathione, an antioxidant that helps rid the body of alcohol and decreases inflammation. Broccoli is a cruciferous vegetable that is rich in sulforaphane, an antioxidant that decreases inflammation by reducing cytokine and nuclear factor kappa B (NF-κB) levels. Cytokines and NF-κB are molecules that drive inflammation in the body.
Other anti-inflammatory foods include berries, which are packed with fiber, vitamins, minerals, and antioxidants called anthocyanins, which have anti-inflammatory effects. A 2018 review of research suggests that phytochemicals found in berries may help delay cancer development and progression. In addition to citrus fruits like oranges, other vitamin C-rich options include grapefruit, lemons, and limes, which also contain fiber, potassium, calcium, B vitamins, copper, and anti-inflammatory phytochemicals such as flavonoids and carotenoids.
Sweet potatoes, spinach, and avocados are also nutrient-rich foods that may help with a hangover. Sweet potatoes contain vitamin A, which may help fight inflammation, as well as magnesium and potassium to replace what's lost during alcohol consumption. Spinach is rich in folate, a nutrient that diminishes due to heavy drinking, and avocados can help raise low potassium levels caused by alcohol consumption and dehydration.
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Greasy food: does it help or hinder?
While there is no magic food to cure a hangover, certain foods and drinks may alleviate symptoms. Greasy food is often touted as a hangover cure, but it may not be the best option. The idea that greasy food can "soak up" alcohol is a myth, as it is not soluble in water. However, some greasy foods can provide nutrients that may help with hangover symptoms.
Greasy foods such as burgers, pizza, and fries are often recommended as a hangover cure. While these foods may not "soak up" the alcohol, they can provide some benefits. For example, french fries are high in sodium, an electrolyte that can help with rehydration. Carb-heavy foods like bread and pasta are also greasy but are easy to digest and provide electrolytes.
Some greasy breakfast options that may help with a hangover include bacon, eggs, sausage, and hash browns. These foods provide a balance of carbs, protein, and fat, which can help prevent blood sugar spikes and drops. They can also replenish lost nutrients, electrolytes, and B-vitamins. However, it is important to note that while these greasy foods may provide some relief, they may not be the healthiest option.
Instead of greasy food, some healthier options that may help with a hangover include fruits and vegetables, which are rich in nutrients and natural sugars. Watermelon, for example, is high in L-citrulline, which increases blood flow and helps with dehydration. Blueberries are also rich in nutrients that fight inflammation. Bananas, oranges, and strawberries are other fruits that can help with hangover symptoms.
Overall, while greasy food may not be the best option for a hangover, some greasy foods can provide nutrients that may help with symptoms. However, it is important to include a variety of foods, including fruits and vegetables, to help alleviate hangover symptoms and promote recovery.
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Frequently asked questions
Foods that are rich in potassium, such as bananas, spinach, avocados, and celery, can help with hangovers. Other foods that may help include oatmeal, ginger, honey, blueberries, oranges, sweet potatoes, and broccoli.
Drinking water is important when hungover, as alcohol can lead to dehydration. Coconut water is also a good option, as it contains electrolytes, sugars, and salts. Bone broth is another drink that can help with hangovers, as it contains potassium, calcium, and magnesium.
Some people may opt for greasy food when hungover, but this is not the best option. A balanced breakfast of carbs, protein, and fat is recommended to prevent further blood sugar spikes and drops. Examples of good hangover breakfasts include eggs, whole wheat toast, avocado toast, oatmeal, and smoothies.
