What to Eat When Hungover: 8 Best Foods for 2025

Waking up with a pounding headache, queasy stomach, and overwhelming fatigue after a night of drinking is a universal experience. The immediate instinct might be to reach for greasy, heavy foods, but the right nutritional choices can make a significant difference in your recovery speed. Understanding what to eat when hungover is about more than just satisfying cravings; it’s about strategically replenishing what your body has lost. Alcohol depletes essential nutrients, dehydrates you, and causes inflammation, leading to those familiar, unpleasant symptoms.

This guide moves beyond generic advice to provide a clear, actionable list of the best foods to combat a hangover. We will break down exactly why each item works, focusing on the specific vitamins, minerals, and compounds that target headache, nausea, and fatigue. You will learn how to combine these foods for maximum effect and discover how pairing them with a recovery supplement like Upside Hangover Sticks can accelerate your return to feeling normal. Instead of guessing your way through the morning after, use this science-backed list to eat your way to a faster, more effective recovery. Let’s get started.

1. Eggs

When you wake up feeling the effects of the night before, reaching for a carton of eggs might be one of the smartest moves you can make. Often touted as a classic breakfast staple, eggs are also a nutritional powerhouse uniquely equipped to combat hangover symptoms. Their effectiveness lies in a high concentration of specific amino acids and vitamins that your body desperately needs after processing alcohol.

The primary reason eggs are one of the best foods for what to eat when hungover is their high cysteine content. Cysteine is an amino acid that plays a direct role in breaking down acetaldehyde, a toxic compound that builds up as your liver metabolizes alcohol. This buildup is a major contributor to headaches, nausea, and that general feeling of malaise. By helping your body clear acetaldehyde more efficiently, eggs can help shorten the duration and severity of your hangover.

How to Prepare Eggs for Hangover Relief

While eggs are beneficial, how you prepare them matters, especially when your stomach is feeling sensitive.

• Scrambled or Poached: These methods are gentle on the digestive system. Avoid heavy oils or butter; a small amount of salt can help replenish lost electrolytes.
• Pair with Carbohydrates: Serving eggs with a side of whole-wheat toast or including them in a breakfast burrito provides complex carbohydrates. This helps stabilize blood sugar levels, which often dip after drinking, and can alleviate fatigue and irritability.
• Egg Drop Soup: For those experiencing significant nausea, a light, warm egg drop soup can be easier to stomach. It delivers the same nutritional benefits in a more hydrating and soothing form.

Maximizing Your Recovery

To enhance your recovery, pairing eggs with a hydration-focused supplement can make a significant difference.

Pro Tip: After eating a light egg-based breakfast, mix an Upside Hangover Stick into a glass of water. The stick’s electrolytes, vitamins, and liver-supporting ingredients work synergistically with the protein and cysteine from the eggs to rehydrate your body and accelerate the detoxification process.

For a quick reference, here's a look at the key nutritional components in a single large egg that aid in recovery.

These nutrients highlight why eggs are so effective: the cysteine tackles toxins, the protein provides sustained energy, and B-vitamins help restore what alcohol has depleted. This combination makes eggs a foundational choice for a strategic hangover recovery meal.

2. Bananas

When your head is pounding and your stomach is churning, a banana can be a simple yet powerful tool for recovery. This fruit is a go-to recommendation for hangovers, and for good reason. Alcohol is a diuretic, causing you to lose significant amounts of key electrolytes through increased urination, and bananas are exceptionally rich in one of the most important ones: potassium.

Replenishing potassium is crucial for combating symptoms like weakness, fatigue, and muscle cramps. Bananas also provide natural, easily digestible sugars that help restore low blood sugar levels, a common consequence of drinking that contributes to feeling irritable and drained. This makes them one of the gentlest and most effective foods for what to eat when hungover, especially when dealing with nausea.

How to Prepare Bananas for Hangover Relief

Thanks to their mild flavor and soft texture, bananas are versatile and easy to consume even when you're not feeling your best.

• Eat It Plain: The simplest method is often the best. A single, ripe banana can be eaten slowly to gauge how your stomach is feeling without overwhelming it.
• Blend into a Smoothie: For an extra hydrating boost, blend a banana with Greek yogurt and a splash of coconut water. This combines potassium with protein and additional electrolytes.
• Pair with Whole Grains: Slice a banana on top of whole-wheat toast or oatmeal. This adds complex carbohydrates for sustained energy and helps further stabilize your blood sugar.

Maximizing Your Recovery

Pairing the natural potassium and sugar from a banana with a targeted hydration strategy can accelerate your bounce-back.

Pro Tip: After having a banana, mix an Upside Hangover Stick into 8-12 ounces of cold water. The stick’s electrolyte blend will build on the potassium from the banana, while its vitamins and milk thistle support your liver’s detox efforts for a more complete recovery.

For anyone wondering just how effective this fruit can be, it's worth exploring the science behind it. Learn more about how bananas help with hangovers. The combination of potassium, gentle sugars, and ease of digestion solidifies the banana’s status as a top-tier hangover remedy.

3. Oatmeal

When you're dealing with a sensitive stomach and fluctuating energy levels, a warm bowl of oatmeal is one of the most comforting and effective choices for what to eat when hungover. This breakfast staple is loaded with complex carbohydrates, which are essential for restoring and stabilizing the blood sugar levels that often crash after a night of drinking. A steady supply of glucose can help combat the fatigue, weakness, and irritability associated with a hangover.

The true power of oatmeal lies in its nutrient-dense profile. It's rich in B-vitamins, calcium, magnesium, and iron, all of which are depleted by alcohol consumption. Oatmeal is also an excellent source of beta-glucan, a type of soluble fiber that supports healthy digestion and can help settle an upset stomach. This combination of nutrients provides sustained energy without causing a sharp spike and crash in blood sugar.

How to Prepare Oatmeal for Hangover Relief

The way you prepare your oatmeal can enhance its hangover-fighting benefits, especially when you need something gentle yet restorative.

• Go for Complex Carbs: Choose steel-cut or rolled oats over instant varieties, as they have a lower glycemic index and provide longer-lasting energy.
• Add Nutrient-Rich Toppings: Top your oatmeal with banana slices for potassium and honey for natural sugars. Berries add a dose of antioxidants and vitamins to further support recovery.
• Overnight Oats: If you anticipate a rough morning, prepare overnight oats. Soaking them in milk or a milk alternative makes them easy to digest and ready to eat with zero effort when you wake up.

Maximizing Your Recovery

To make your oatmeal breakfast even more effective, pair it with targeted hydration that restores key nutrients.

Pro Tip: While your oatmeal works to stabilize your blood sugar, an Upside Hangover Stick dissolved in water will quickly replenish the electrolytes and vitamins your body lost. The B-vitamins in oatmeal work well with the additional vitamins in the stick, creating a comprehensive approach to recovery. You can learn more about the essential vitamins for hangover relief to understand this powerful synergy.

By providing a solid foundation of complex carbs and essential minerals, oatmeal helps your body regain its balance. This makes it a smart, soothing, and strategic meal to start your recovery on the right foot.

4. Toast with Honey

Simple, comforting, and surprisingly effective, toast with honey is a time-tested remedy for what to eat when hungover. This classic combination works on multiple fronts to ease your symptoms. The toast provides easily digestible carbohydrates to combat low blood sugar, a common side effect of drinking that leads to fatigue and weakness. Meanwhile, the honey delivers a dose of natural sugars, primarily fructose, which can help your body process any remaining alcohol more quickly.

The science behind this pairing makes it a go-to choice for post-party recovery. Alcohol consumption can inhibit glucose production, causing a dip in your energy levels. The complex carbohydrates from the toast offer a steady release of energy, stabilizing your blood sugar without a sudden crash. Honey's fructose content has been shown to potentially increase the rate at which the body rids itself of alcohol, providing a gentle boost to your liver's metabolic efforts and helping to settle an uneasy stomach.

How to Prepare Toast with Honey for Hangover Relief

While the concept is simple, a few small adjustments can enhance its restorative power, especially when your system is feeling delicate.

• Whole-Grain or Sourdough Toast: Opt for whole-grain bread to get an added benefit of B-vitamins and fiber, which aid in digestion and energy production. Sourdough is another excellent choice as it's often easier to digest.
• Pair with Banana: Adding sliced bananas on top of your honey toast provides a significant potassium boost. This is crucial for replenishing electrolytes lost due to alcohol's diuretic effect, helping to alleviate muscle aches and weakness.
• Add a Pinch of Salt: Lightly sprinkling a tiny bit of salt on your toast can help restore sodium levels, another key electrolyte that gets depleted after a night of drinking.

Maximizing Your Recovery

To make this simple meal part of a more powerful recovery strategy, focus on hydration and comprehensive nutrient replenishment.

Pro Tip: Enjoy your toast with honey alongside a large glass of water mixed with an Upside Hangover Stick. The stick’s blend of electrolytes and DHM works in tandem with the toast's carbohydrates and honey's fructose to rehydrate your system, support liver function, and restore your energy levels more effectively.

For a quick reference, here's a look at the key nutritional components in a serving of whole-wheat toast with honey that aid in recovery.

• Carbohydrates: Provides a stable source of energy to counteract low blood sugar and fatigue.
• Fructose (from Honey): Assists the body in metabolizing alcohol more efficiently.
• B-Vitamins (from Whole Grain): Helps restore nutrients depleted by alcohol and supports energy production.
• Sodium: A key electrolyte that helps with rehydration and nerve function.

This combination of fast-acting fructose and slow-release carbohydrates makes toast with honey a gentle yet powerful tool for getting back on your feet.

5. Coconut Water

If sugary sports drinks feel too intense for your sensitive stomach, coconut water is the natural, gentle alternative you need. Often called "nature's sports drink," it’s an excellent choice for what to eat when hungover because of its exceptional ability to rehydrate the body. Alcohol is a diuretic, meaning it flushes out fluids and essential electrolytes, and coconut water is uniquely packed with what you need to replenish those stores.

The key to coconut water's effectiveness is its high concentration of electrolytes, particularly potassium and magnesium. A single serving can contain more potassium than a banana, which helps regulate fluid balance and can ease muscle aches and weakness. Unlike many commercial drinks, it contains natural sugars for a gentle energy boost without the sharp spike and crash, making it easier on your system when you're feeling fragile.

How to Prepare Coconut Water for Hangover Relief

Sipping coconut water straight from the carton is effective, but there are other ways to incorporate it for maximum benefit, especially if you're battling nausea.

• Chilled and Plain: The simplest method is often the best. Drink it chilled for better palatability and a more refreshing experience. Choose unsweetened varieties like Vita Coco or Zico to avoid unnecessary sugar.
• Coconut Water Smoothie: Blend coconut water with a banana and a handful of spinach. This combination delivers electrolytes, potassium, and B-vitamins in an easy-to-digest liquid meal that won't overwhelm your stomach.
• Hydrating Popsicles: For severe nausea where even sipping liquids is difficult, freeze pure coconut water in popsicle molds. This allows you to rehydrate slowly and soothes your throat.

Maximizing Your Recovery

Coconut water provides a fantastic hydration base, but you can amplify its effects by pairing it with a targeted recovery aid that replenishes a wider array of nutrients.

Pro Tip: Start by sipping on a glass of cold coconut water to kickstart rehydration. Then, dissolve an Upside Hangover Stick in another glass of water to introduce a full spectrum of B-vitamins, DHM, and milk thistle, which support liver function and further combat hangover symptoms.

This two-step approach tackles dehydration from multiple angles. To learn more about the crucial role of rehydration, you can read about hydration for hangover recovery on enjoyupside.com. This dual strategy of using nature's remedy alongside a scientifically formulated supplement ensures your body gets everything it needs to bounce back quickly and efficiently.

6. Chicken Soup or Broth

A comforting bowl of chicken soup is more than just a remedy for the common cold; it's also a powerful ally in the fight against a hangover. This time-tested comfort food offers a trifecta of recovery benefits: hydration, electrolytes, and easily digestible nutrients. The warm broth works to rehydrate your body while delivering essential minerals that alcohol consumption has depleted, making it an excellent choice for what to eat when hungover.

The primary advantage of chicken soup is its ability to gently replenish your system. Alcohol is a diuretic, meaning it causes significant fluid and electrolyte loss. The sodium and potassium found in chicken broth are crucial for restoring this balance, which can alleviate symptoms like dizziness and weakness. Furthermore, the light protein from the chicken provides amino acids to support liver function without overwhelming a sensitive stomach.

How to Prepare Chicken Soup for Hangover Relief

How you enjoy your soup can determine how effective it is for your recovery, especially if you're experiencing nausea.

• Start with Broth Only: If solid foods feel daunting, simply sipping on warm chicken broth or bone broth can provide hydration and electrolytes. This is a gentle first step to reintroducing nutrients.
• Add Simple Ingredients: Once your stomach settles, incorporate easily digestible components like noodles or rice for carbohydrates and small pieces of chicken for protein. Adding vegetables like carrots and celery can boost vitamin intake.
• Low-Sodium Options: While sodium is a key electrolyte, excessive salt can lead to further dehydration. Opt for low-sodium store-bought versions or control the salt content if making your own homemade soup.

Maximizing Your Recovery

To give your body the best chance at a speedy recovery, combine the soothing effects of soup with targeted nutritional support.

Pro Tip: After finishing a bowl of chicken soup, replenish your B-vitamins and give your liver an extra boost by mixing an Upside Hangover Stick into a glass of water. The electrolytes from the stick will complement the sodium and potassium in the soup, while its milk thistle and ginger work to ease nausea and support detoxification.

This gentle, hydrating approach makes chicken soup a foundational meal for anyone looking to soothe their system and effectively combat hangover symptoms.

7. Ginger Tea or Ginger Foods

If a rebellious stomach and waves of nausea are the main characters in your hangover story, ginger is the hero you need. A staple in traditional medicine for centuries, this potent root is scientifically recognized for its powerful anti-nausea and anti-inflammatory properties. Its effectiveness in settling an upset stomach makes it a top-tier choice for what to eat when hungover, especially when the thought of solid food is unbearable.

The key to ginger’s power lies in its active compounds, gingerols and shogaols. These components work directly on the digestive tract to reduce stomach contractions and calm the nervous system signals that trigger nausea and vomiting. By soothing your digestive system and reducing inflammation, ginger provides targeted relief from some of the most debilitating hangover symptoms, allowing your body to focus on rehydration and recovery.

How to Prepare Ginger for Hangover Relief

Consuming ginger when you're feeling unwell is all about gentle application. The goal is to get the benefits without further upsetting your sensitive system.

• Fresh Ginger Tea: This is one of the best methods. Grate a teaspoon of fresh ginger root into a mug of hot water, let it steep for 5-10 minutes, and strain. Adding a bit of honey can help soothe your throat and stabilize blood sugar.
• Ginger Chews or Crystallized Ginger: For a quick and easy option, ginger chews or crystallized ginger can provide fast-acting nausea relief. Keep these on hand for when you need immediate support.
• Sip on Ginger Ale: Opt for a brand made with real ginger, not just ginger flavoring. Sipping it slowly can help calm your stomach and provide some necessary fluids and sugar.

Maximizing Your Recovery

Ginger is excellent for calming your stomach, but your body still needs comprehensive support to overcome the hangover entirely.

Pro Tip: After sipping on some warm ginger tea to settle your stomach, it's the perfect time to rehydrate. Dissolve an Upside Hangover Stick into a glass of cool water. The electrolytes and B-vitamins will replenish what alcohol depleted, while the ginger primes your system to absorb these nutrients without rebellion.

For a quick reference, here's a look at the key compounds in ginger that aid in recovery.

These components demonstrate why ginger is so effective. Gingerol directly targets nausea, while its anti-inflammatory properties help reduce overall body stress. This makes ginger an essential tool for managing the acute digestive distress of a hangover.

8. Avocado Toast

The trendy brunch staple, avocado toast, is more than just a photogenic meal; it’s a surprisingly effective remedy for a rough morning after. This combination delivers a powerful trio of healthy fats, essential electrolytes, and complex carbohydrates, making it a go-to choice for what to eat when hungover. Its benefits stem from avocado's rich potassium content and the stabilizing energy provided by the toast.

Alcohol is a diuretic, causing the body to lose vital electrolytes like potassium, which can lead to dizziness, weakness, and muscle cramps. Avocados are packed with potassium, even more than bananas, helping to restore this crucial electrolyte balance. The healthy monounsaturated fats in avocados also aid in slowing the absorption of any remaining alcohol and provide sustained energy, while the toast offers complex carbs to combat the blood sugar crash that often accompanies a hangover, helping to clear brain fog and irritability.

How to Prepare Avocado Toast for Hangover Relief

The way you build your avocado toast can enhance its restorative properties, especially when you’re feeling fragile.

• Smashed Avocado on Sourdough: Sourdough is often easier to digest than other breads. Mash a ripe avocado and spread it on a toasted slice, adding a pinch of sea salt to help your body replenish sodium and other lost electrolytes.
• Top with a Poached Egg: Adding a poached or fried egg on top brings in the benefits of cysteine and protein, creating a comprehensive hangover-fighting meal. This combination tackles toxins, replenishes electrolytes, and stabilizes energy levels.
• Avocado Toast with Tomato and Lime: Adding sliced tomatoes provides extra hydration and antioxidants, while a squeeze of fresh lime juice not only prevents the avocado from browning but can also aid digestion.

Maximizing Your Recovery

Pairing this nutrient-dense meal with targeted hydration is key to bouncing back quickly.

Pro Tip: Enjoy your avocado toast, then mix an Upside Hangover Stick into a large glass of water. The electrolytes and L-Glutamine in the stick will complement the potassium from the avocado, supercharging your body’s rehydration and gut repair efforts, while the B-vitamins work with the whole-grain toast to restore your energy.

Avocado toast is an excellent choice because it’s both gentle on the stomach and nutritionally dense. It effectively addresses multiple hangover symptoms like dehydration, low blood sugar, and nutrient depletion in one simple, satisfying meal.

Hangover Relief Foods Comparison

Conquering Your Hangover: A Strategic Nutritional Approach

Navigating the morning after a night of indulgence doesn't have to be a miserable waiting game. As we've explored, the key to reclaiming your day lies in a strategic nutritional approach, focusing on replenishing what was lost and supporting your body's natural recovery processes. The question of what to eat when hungover is less about finding a single "miracle cure" and more about building a smart, supportive meal plan from the moment you wake up.

The most effective strategies target the primary culprits of hangover misery: dehydration, electrolyte imbalance, and the inflammatory response. By prioritizing foods rich in specific nutrients, you can systematically address each symptom. Remember, your body is working hard to process the byproducts of alcohol metabolism, and providing it with the right fuel is crucial.

Key Takeaways for Rapid Recovery

Let's distill the core principles into a quick action plan:

• Hydrate and Replenish: Your first priority is always rehydration. While water is essential, beverages like coconut water or a simple broth are superior because they also restock vital electrolytes like potassium and sodium, which are critical for nerve and muscle function.
• Stabilize Blood Sugar: Alcohol consumption can cause your blood sugar to plummet, leading to fatigue and irritability. Easily digestible complex carbohydrates, like those found in oatmeal or whole-wheat toast with honey, provide a steady release of energy without causing a sugar crash.
• Support Your Liver: Foods rich in amino acids, particularly cysteine found in eggs, directly assist your body in breaking down acetaldehyde, the toxic compound responsible for many hangover symptoms. This gives your liver the support it needs to detoxify more efficiently.
• Soothe Your Stomach: Nausea is a common and debilitating symptom. Ginger is a proven, powerful anti-emetic that can calm an unsettled stomach, while the bland, gentle nature of toast or oatmeal provides sustenance without further irritation.

Pro Tip: Think in terms of combinations. A breakfast of scrambled eggs (for cysteine), a side of avocado toast (for potassium and healthy fats), and a banana smoothie (for potassium and B6) creates a powerful, synergistic recovery meal that addresses multiple symptoms at once.

Mastering this nutritional playbook transforms your relationship with post-celebration recovery. Instead of passively suffering, you can take active, informed steps to mitigate symptoms and bounce back faster. Understanding what to eat when hungover empowers you to be proactive, turning a potentially wasted day into a productive one. It’s about more than just feeling better; it’s about respecting your body’s needs and giving it the precise tools required to restore balance and well-being. By adopting these simple, actionable food strategies, you can enjoy your social life without sacrificing your health and productivity the next day.

For an even more direct and powerful recovery boost, complement your food choices with targeted nutritional support. Upside Hangover Sticks are specifically formulated with key ingredients like Dihydromyricetin (DHM) and electrolytes to help your body process alcohol and rehydrate effectively, giving you a scientifically-backed head start on feeling your best. Learn more and supercharge your recovery strategy at Upside Hangover Sticks.