What to eat to beat a hangover, according to the latest science

There is no single cure for a hangover, but mounting scientific guidance suggests the foods you eat before and after drinking can influence how harsh symptoms feel. A hangover arises from the body’s response to alcohol and its toxic byproducts, including acetaldehyde, dehydration, disrupted sleep, and fluctuations in blood sugar and inflammation across the brain, liver and gut.

Public health nutritionists say starting the day with something light but nourishing is often best for a hangover. Eggs are frequently recommended because they are nutrient‑dense and contain cysteine, which may help offset acetaldehyde’s effects on the head and stomach. While the evidence is biochemistry driven rather than from large trials, cysteine supports the liver’s detox pathways and the breakdown of acetaldehyde. Eggs also provide vitamin D, magnesium and essential amino acids, and pairing them with bread can stabilize blood sugar. Adding avocado boosts glutathione, a key antioxidant involved in alcohol metabolism, and the healthy fats help with the absorption of fat‑soluble nutrients lost to alcohol. Oysters are highlighted in some recommendations as a zinc‑rich option, with six medium oysters providing a substantial portion of the daily intake and offering omega‑3s that may dampen inflammation.

Beyond breakfast choices, some of the strongest human data on diet and hangover severity come from observational studies. A 2019 Utrecht University study linked higher intake of zinc and nicotinic acid (vitamin B3) with milder hangovers and less vomiting, though researchers cautioned the study could not prove causation. Oysters remain a top dietary zinc source, and zinc’s role in inflammation and energy metabolism is supported by the broader literature. Vitamin B vitamins benefit from fruit such as bananas and oranges, which can help restore potassium and other B vitamins that alcohol tends to deplete, aiding energy metabolism and nervous system function. A single banana delivers a quick potassium dose, which helps regulate fluids and nerve signals after drinking.

Other simple, gut‑friendly options include apples and oats. Apples contain pectin, a fibre that laboratory studies suggest may slow alcohol absorption in the gut, though human data are limited. Oats are praised for beta‑glucans, soluble fibres that can soothe an irritated gut and slow glucose absorption to stabilise blood sugar. For those who don’t want porridge first thing, oats can be blended into a smoothie to ease digestion while still delivering nutrients, such as beta‑glucans and B‑vitamin supporters, to the body.

Experts emphasize there is no magic food or supplement that cures a hangover, and individual responses vary. The most reliable approach remains hydration, a balanced meal and, where possible, limiting alcohol intake. With the festive season underway, nutritionists advise planning meals that are high in protein and contain a mix of carbohydrates, fats and micronutrients to support the body’s recovery.