13 healthy hangover foods, drinks & supplements
We understand that sometimes, a night out with friends can result in an unpleasant morning after. But fear not, because we’ve compiled a list of healthy foods, drinks and supplements that can help ease your hangover symptoms and get you back on track.
When it comes to hangovers, many people tend to reach for greasy, unhealthy foods as a quick fix. However, these foods might not actually be the best choice for your body.
In this guide, we'll explore the question of whether greasy food is good for a hangover and offer healthier alternatives that can provide you with the same comfort without the negative effects.
In addition to food, we'll also discuss supplements that have potential to prevent or alleviate hangover symptoms.
We understand that everyone's body is different, and what works for one person may not work for another. But we believe that incorporating these healthy alternatives into your routine can help you feel better and recover faster.
So, let's dive in and explore the best options for your current, or next, hangover!
Healthy hangover foods
If you're feeling the effects of a night out and looking to fuel your body with some nourishing foods, we've got you covered!
In this list, we've rounded up some of the best hangover foods that can help ease symptoms and support your body's recovery.
From protein-packed eggs to nutrient-dense smoothie bowls, these delicious and satisfying options will leave you feeling energised and ready to take on the day.
Eggs
Eggs are a great option for a healthy breakfast after a night of drinking. They are high in protein, which can help stabilise blood sugar levels and reduce cravings for unhealthy foods.
Plus, eggs are rich in amino acids that can support liver function and help detoxify your body.
Eggs are a versatile ingredient that can be used in a wide variety of dishes. For example, scrambled egg, omelette, and fried or poached egg.
Avocados
Avocados are a trendy and delicious breakfast option that can help ease hangover symptoms. They are packed with healthy fats and fibre, which can help regulate digestion and reduce inflammation.
They also contain a bunch of vitamins and minerals, too. Avocados are rich in vitamins B6, C, E, and K, as well as minerals like potassium and magnesium. These nutrients can help replenish electrolytes lost during alcohol consumption and support liver function.
Thinking about adding a bit of green onto your breakfast plate? Avocado toast is your best bet, and, if you’ve chosen whole grain bread, it provides complex carbohydrates that can help replenish energy levels.
Smoothie bowl
When you're hungover, it's important to stay hydrated. A smoothie bowl is a great way to hydrate your body, as it's typically made with a liquid base like coconut water or almond milk, making it a refreshing and nutrient-dense breakfast.
Blend together frozen fruits (bananas are a great option), leafy greens, a scoop of protein powder, along with a sprinkle of granola for a delicious and filling meal. The fruits are high in vitamins and antioxidants, which can help reduce inflammation and support liver function.
If you're feeling nauseous or have an upset stomach after a night of drinking, a smoothie bowl can be a gentle and easy-to-digest meal. Plus, you can customise it to your liking and add ingredients that you know won't worsen your symptoms.
Porridge
Porridge, also known as oatmeal, is a great choice for a hangover because it's easy to digest and packed with nutrients that can help ease hangover symptoms.
After a night of drinking, your body may be depleted of certain nutrients like B vitamins, magnesium, and zinc. Porridge is rich in these nutrients, which can help replenish your body and support your liver function.
If you're feeling nauseous or have a sensitive stomach after a night of drinking, porridge can be a gentle and easy-to-digest meal option. It's also high in fibre, which can help regulate digestion and reduce inflammation in the gut.
Additionally, porridge is a complex carbohydrate, which means it's digested slowly and can help stabilise your blood sugar levels. This can be especially helpful if you're feeling shaky or weak.
Porridge doesn’t have to be bland, either! You can add toppings like fresh fruit, nuts, seeds, or cinnamon for extra flavour and nutrients, making it a warm and comforting choice to help cure a hangover.
Greek yoghurt
Like eggs, greek yoghurt is a great source of protein, which can help stabilise your blood sugar levels and keep you feeling full and satisfied. This can be especially helpful if you're feeling weak or lethargic.
It also contains beneficial probiotics that can help support your gut health and improve digestion. This can be especially helpful if you're feeling bloated or experiencing digestive issues after a night of drinking.
A dairy product, greek yoghurt is a good source of calcium, which can help soothe your nervous system and reduce feelings of anxiety or agitation that may be associated with a hangover.
Greasy food - should or shouldn’t you?
Eating greasy food is common for many people when they're dealing with a hangover. It’s tasty, it’s quick, and it requires minimal effort on your part to make. However, while it may seem like a comforting and indulgent option, it's actually not the best choice for your body.
Firstly, greasy foods like fried chicken, pizza, or burgers are often high in fat and calories, which can be difficult for your body to digest. This can exacerbate symptoms like nausea, bloating, and indigestion, making you feel worse instead of better.
Secondly, greasy foods can also contribute to dehydration. Alcohol already dehydrates your body, and adding greasy foods to the mix can further deplete your fluids. This can lead to headaches, fatigue, and other unpleasant alcohol-related side effects.
Finally, relying on greasy foods can prevent you from getting the nutrients your body needs to recover. Instead of focusing on foods that are high in fat and calories, it's important to choose nutrient-dense options that can help replenish your body and support your liver function.
While it may be tempting to reach for greasy foods when you're dealing with a hangover, it's important to prioritise healthy options instead. Foods like fruits, vegetables, lean proteins, and whole grains can provide the nutrients your body needs to recover and help ease hangover symptoms.
Healthy hangover drinks
Alcohol dehydrates your body, which can contribute to many of the unpleasant symptoms of a hangover. Here are some healthy hangover drinks that can help replenish your fluids and support your body's recovery.
Water
It’s no surprise that good old fashioned water is on the list!
Drinking plenty of water is one of the most important things you can do to combat a hangover. Try to sip water throughout the day, and aim to drink at least 8-10 glasses to help flush out toxins and rehydrate your body.
While it's always important to stay hydrated, taking water up to bed if you've been drinking is a particularly good idea. Alcohol dehydrates your body, which can contribute to many of the unpleasant symptoms of a hangover, like headaches, fatigue, and nausea.
By keeping a glass of water on your bedside, you can help prevent dehydration and reduce the severity of these symptoms.
Drinking water before bed can also help dilute the alcohol in your bloodstream, which can help prevent a more severe hangover. While it won't completely prevent a hangover, staying hydrated can certainly help lessen its effects.
Coconut water
Coconut water is a natural source of electrolytes, which can help replenish your fluids and support hydration. It's also rich in potassium, which can help regulate your body's fluid balance and reduce feelings of fatigue.
Green tea
Green tea is rich in antioxidants called catechins, which help to protect the liver from damage caused by alcohol. Drinking green tea after consuming alcohol may help to reduce inflammation and oxidative stress in the liver, which can contribute to hangover symptoms.
In addition to this, green tea also contains caffeine, which can help to alleviate headache and fatigue. However, it’s important to note that caffeine can also dehydrate you. So, it's important to drink plenty of water alongside your green tea.
L-theanine, an amino acid, is also in green tea, which has been shown to have a calming effect on the brain. This can help to alleviate anxiety and promote relaxation, which may be helpful for those experiencing hangover-related stress or discomfort.
Ginger tea
Ginger tea is a natural anti-inflammatory and can help soothe an upset stomach or nausea that may be associated with a hangover. It's also hydrating and can help replenish your fluids.
Fresh fruit juice
Fresh fruit juices, like orange juice or apple juice, are a great source of vitamins and minerals. This can help replenish your body's nutrients after a night of drinking. Just be sure to choose juices that are low in added sugars and contain no artificial ingredients.
Supplements
Supplements can help to replace lost nutrients and hydration, reduce inflammation, and support liver function, helping you to wake up feeling refreshed after drinking.
While supplements can be helpful, it’s important to remember that they are not a cure-all and should be used in conjunction with other healthy habits, such as staying hydrated, getting enough rest and not drinking alcohol excessively.
Effervescent drink supplements
Effervescent supplements are tablets that dissolve in water, and they contain a range of vitamins, minerals and electrolytes to give your body a well-needed boost. They can rehydrate you, helping to ease headaches and dizziness. Drinking too much alcohol can also deplete the body's electrolytes, which are necessary for proper cell function. Effervescent drink supplements may contain electrolytes such as sodium, potassium, and magnesium to help restore balance in the body.
B vitamins, particularly vitamin B6 and vitamin B12, are involved in many metabolic processes in the body, including alcohol metabolism. Effervescent drink supplements often contain a vitamin B complex to support liver function.Some effervescent drink supplements contain antioxidants such as
vitamin C and vitamin E, which can help reduce inflammation and oxidative stress caused by alcohol consumption.While effervescent drink supplements may help alleviate some hangover symptoms, it's important to note that they are not to be relied on as a cure for excessive alcohol consumption.
Drinking alcohol in moderation and staying hydrated with water are the best ways to prevent hangovers in the first place.
You can buy effervescent supplements from us today, from popular brands like
Berocca, Voost and Phizz, and they come in a range of flavours, too!Milk thistle
Milk thistle is a plant that has been used for centuries as a natural remedy for various ailments, including liver problems. When it comes to hangovers, milk thistle is believed to be beneficial due to its ability to support liver function and help the liver detoxify the body.
Alcohol is metabolised by the liver, and excessive alcohol consumption can cause liver damage, leading to inflammation and oxidative stress.
Milk thistle contains a compound called silymarin. It has antioxidant and anti-inflammatory properties and can help protect liver cells from damage.
Furthermore, silymarin may help increase the production of glutathione, a powerful antioxidant that plays a key role in liver function and detoxification.
By boosting glutathione levels, milk thistle may help the liver process and eliminate toxins more efficiently. This can reduce the severity of hangover symptoms such as headache, nausea, and fatigue.
More research is needed to fully understand the benefits of milk thistle for hangovers. But it is generally considered safe and well-tolerated when taken in recommended doses.
While there may not be a magic cure for hangovers, there are plenty of healthy foods, drinks and supplements that can help alleviate the symptoms and get you back to feeling your best.
By incorporating nutrient-rich foods like eggs, bananas, and leafy greens, along with hydrating beverages like coconut water and herbal teas, you can replenish your body and speed up your recovery.
Additionally, supplements like B-complex vitamins and milk thistle can provide targeted support to ease nausea, headache, and fatigue. Remember to listen to your body and take things at your own pace.
