What to Eat When Hungover (and What to Skip)

We've all been there. As a dietitian, here's what to eat the morning after, which "cures" to skip, and what actually helps next time.

What should you eat when you're hungover?

Keep it simple. Your stomach may be unsettled, so light, easy-to-digest foods with some protein and carbohydrate are a good choice:

• Eggs. Eggs are easy on the stomach and provide protein. They also contain cysteine, an amino acid. One small trial found L-cysteine reduced hangover symptoms, but the evidence is very low quality.¹
• Toast, rice, pasta or porridge. Plain carbohydrates give you energy when you've eaten little, and are gentle on your gut.
• Bananas and other fruit. Fruit provides fluid, vitamins and natural sugars, and bananas are a good source of potassium.
• Yoghurt or stewed fruit. Cool, soft foods are often easier to manage if you feel queasy.
• Soup. Miso or chicken soup adds fluid and salt along with something easy to eat.

Hangover-friendly meal ideas

• Poached eggs on wholemeal or multigrain toast with grilled tomato, spinach and avocado
• Wholemeal scrambled egg wrap with diced tomato, avocado and salsa
• Porridge topped with sliced banana and chia seeds
• Banana smoothie with milk or a fortified plant milk, yoghurt and chia seeds
• Miso soup or chicken soup
• Smashed avocado with feta and tomato on wholemeal toast (add an egg if you like)

What should you avoid when you're hungover?

Hair of the dog

Another drink may numb things for a while, but it only delays the hangover. Your body still has to process the alcohol from the night before, and more alcohol adds to the load.

A very greasy breakfast

A big fried breakfast can sit heavily on an upset stomach and may make nausea worse. If you want a cooked breakfast, keep it lighter: eggs, tomato, mushrooms and toast.

Reaching straight for painkillers

Some pain relievers can irritate a stomach that's already upset by alcohol, and your liver is still busy processing the alcohol. If you need pain relief, always follow the label directions, and ask your pharmacist which option is safest for you after drinking.

Hangover supplements

A 2022 review of 21 trials found only very low-quality evidence for any hangover remedy, including supplements and herbal extracts.¹ Save your money.

Does drinking water cure a hangover?

Not really. A 2024 review found that dehydration and hangover are two separate effects of alcohol. Drinking water during or straight after drinking had only a modest effect on preventing a hangover, and drinking water the next day didn't ease hangover severity.²

Water, coconut water or an oral rehydration drink will still help with thirst and a dry mouth, especially if you've been vomiting. Just don't expect it to fix everything.

How can you prevent a hangover?

• Drink less. It's the only reliable way. Australian guidelines recommend healthy adults have no more than 10 standard drinks a week and no more than 4 on any one day.⁴
• Know your standard drinks. A standard drink is 100 mL of wine, 285 mL of full-strength beer or 30 mL of spirits.⁴
• Eat a proper meal first. Food in your stomach slows how quickly alcohol is absorbed into your bloodstream.
• Alternate with water. It slows your drinking down, even if water alone won't stop a hangover.

Does alcohol affect your nutrition and liver?

One big night won't drain your nutrient stores, but regular heavy drinking can reduce how well your body absorbs and uses nutrients such as thiamine (vitamin B1), folate, zinc and magnesium.

Many supplements are marketed for liver health, but the evidence is weak. A Cochrane review of milk thistle in alcohol-related and viral liver disease questioned whether it has any real benefit.³ The best things you can do for your liver are to have alcohol-free days, keep within the guidelines and eat a varied diet with plenty of vegetables, including brassicas and leafy greens. If you're worried about your drinking or your liver, talk to your doctor.

Frequently asked questions

What is the best food to eat when hungover?

Light, easy meals such as eggs on toast, porridge, soup, bananas or yoghurt. They're gentle on your stomach and give you some energy and protein.

Does a greasy breakfast help a hangover?

Not really. Very fatty food can sit heavily on an upset stomach and may make nausea worse.

Does water cure a hangover?

No. Water helps with thirst and a dry mouth, but research shows it doesn't ease hangover severity the next day.

Do hangover supplements work?

There's only very low-quality evidence for any hangover remedy, so no supplement can be recommended.

How can I avoid a hangover?

Drink less. Stay within no more than 4 standard drinks on any day, eat before drinking and alternate with water.

References

Research (PubMed)

1. Roberts E, Smith R, Hotopf M, Drummond C. The efficacy and tolerability of pharmacologically active interventions for alcohol-induced hangover symptomatology: a systematic review of the evidence from randomised placebo-controlled trials. Addiction. 2022;117(8):2157–2167. PubMed 34972259
2. Mackus M, Stock AK, Garssen J, Scholey A, Verster JC. Alcohol hangover versus dehydration revisited: the effect of drinking water to prevent or alleviate the alcohol hangover. Alcohol. 2024;121:9–18. PubMed 39069212
3. Rambaldi A, Jacobs BP, Gluud C. Milk thistle for alcoholic and/or hepatitis B or C virus liver diseases. Cochrane Database Syst Rev. 2007;(4):CD003620. PubMed 17943794

Australian guidelines

4. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.