10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (2024)

You’ve likely been told to ‘line your stomach’ before drinking alcohol at some point or other; and while this is undoubtedly great advice, some foods are better than others at protecting your body (and brain) from the effects of alcohol.

When we fill our stomachs before drinking alcohol, the food we eat does several things. First, it dilutes the alcohol we consume afterwards due to the water content of the food. Next, the proteins, fats, and fibre slow down the absorption of alcohol while refuelling our bodies with vitamins and minerals that alcohol depletes.

This is why the type and quality of food we choose to eat before drinking is so important and can have such a dramatic effect on how we feel the effects of alcohol.Eating the right type of food pre-drinking can not only help to decrease some of the effects of drinking alcohol; they can also help to control hunger and balance electrolytes.

However, eating the wrong type of food can actually make you feel worse both during and after drinking alcohol, causing heartburn, indigestion, dehydration and bloating – not ideal. We’re here to give you the holy grail of pre-drinking foods and bring you our top 5 ultimate hangover-fighting recipes to leave you fresh as a daisy the day after the night before.

Let’s discover the 10 best foods to eat before drinking alcohol…

1. Eggs

Packed full of protein and brain boosting nutrient choline; eggs are a fantastic and versatile pre-drink food. Eggs also contain valuable liver-protecting B vitamins and the amino acid cysteine, which helps rid your body of toxins (6, 10).

Protein keeps us fuller longer more than any other macronutrient, which helps to reduce the risk of booze-fuelled munchies… and waking up next to the remains of a kebab that seemed a lot more appealing at the time (9, 20). Since alcohol has been shown to lower our inhibitions and increase appetite; choosing a meal high in protein before drinking alcohol is your best bet to avoid the takeaway calling your name at home time.

If you’re short on time, eggs make a perfect speedy snack to fill you up before you head out. Enjoy them scrambled, boiled, fried or poached – get a triple dose of delicious goodness by pairing them with smoked salmon and avocado, seen in our recipe later on.

2. Salmon

One of the richest sources of omega-3 fatty acids, salmon is a perfect pre-drinking protein source. Not only high in protein to help reduce hunger, it’s the healthy fats in salmon that are the star of the show. Fat helps to slow down the rate that food leaves the stomach, the longer the food is in the stomach, the slower the rate of alcohol is absorbed into your blood (meaning you’ll feel less like death warmed up the next day).

This is why when we drink alcohol on an empty stomach, we feel the effects very quickly because the alcohol is almost instantly absorbed into the blood (6, 14,15). Salmon is also a fantastic source of vitamin B12, which are depleted massively when we drink alcohol. So, you’ll get an extra boost of antioxidants to protect your liver and gut from excessive toxins and damage.

So try it, grilled, pan-fried, baked, poached, raw in sashimi/tartare, smoked – even tinned! Veggie? Nuts are another fantastic source of omega-3 fatty acids, so have a handful at least 15 minutes before drinking to reap the benefits.

3. Oats

Cheap, quick and incredibly nutritious – oats are a fantastic source of fibre and protein; both of which make us feel fuller for longer. In addition to its impressive nutritional’s, many studies have shown that oats can be beneficial for liver health by protecting against alcohol-induced liver damage and improving liver function (1,4, 7, 10).

More versatile than you might think, oats are not only delicious served as porridge or overnight oats, but they also work fantastically in baked goods such as flapjacks and granola bars. A great addition to any smoothie and oats can even be blended into a flour and used to make flatbreads or pizza crust!

You can also use oats to make your own oat milk, all you need is oats and water (however this will reduce some of the nutrients available).

4. Bananas

When we drink alcohol, we need to pee more – especially once you’ve broken the seal’ with the first pee of the night! Not just an inconvenience, all this extra peeing leaves us at risk of ‘washing away’ dangerous amounts of sodium and potassium from our bodies.

To keep these levels topped up, get a banana down you to boost potassium levels. Better still, combine with greek yogurt which is not only high in protein, but full of natural sodium to keep your levels balanced (2, 10).

5. Greek Yogurt

Talk of the devil! Greek yogurt is one of the best pre-drink foods available due to its perfect balance of protein, fat and carbs (6, 18).

Another super-versatile ingredient; top with fruit of your choice, nuts and seeds, use to make dips, sauces and dressings, blend with your favourite fruit into delicious smoothies or freeze the mixture into frozen yogurt treats.

A great speedy snack option if you don’t have time to cook a whole meal before heading out on the town.

6. Berries

Hailed as superfoods with good reason. Berries such as blueberries, strawberries and raspberries are bursting with antioxidants and essential nutrients, including fibre, vitamins C and K and manganese.

Berries also have a high water content which helps you to stay hydrated – which is of great importance when drinking alcohol. The antioxidants present in berries have also been shown to protect cells against alcohol induced damaged.

Studies have shown that blueberries are effective at increasing the levels of several antioxidants in the liver – which could help in protecting against oxidative stress caused as a result of drinking alcohol (4, 8, 11, 12,17, 19).

7. Avocado

Whether you’re an avo addict or have an avo aversion, eating avocados before a heavy session can drastically slow down how quickly alcohol is absorbed by your body.

Particularly great if you’re a veggie/vegan and don’t get your healthy fats from oily fish, avocados are an incredibly rich source. These healthy fats take hours to be processed in the gut which means the alcohol will also be processed slowly (3).

If you’re not a fan of the taste/texture of avo’s; throw them in a smoothie with so they go undetected while you reap the benefits! See our Super Boost Smoothie recipe below.

8. Sweet Potato

Yet another wonderful source of potassium, sweet potatoes are also high in complex carbs which are slow digesting and can help to reduce the effects of alcohol on the body (18). Sweet potatoes are great used in both sweet and savoury dishes.

They make the perfect jacket potato and go with just about anything! Try topping a baked sweet potato with cinnamon, peanut butter, greek yogurt, and your choice of fruit for a delicious pre-drink sweet treat.

Pureed sweet potatoes also make fantastic additions to baked goods such as brownies and blondies and bread. Sweet potato fries are always a crowd pleaser, and when baked not fried, they make a highly nutritious snack or side dish. See our sweet potato fries and dips recipe below for a speedy (and veggie friendly) pre-drink delight!

9. Quinoa

This glorious grain is high in protein, fibre and several essential micronutrients. It is especially high in potassium and magnesium – both minerals shown to help minimise electrolyte imbalances caused by consuming alcohol (16).

Not just a healthy substitute for rice or couscous; there are many different ways of using quinoa such as in stews, soups, and salads. Quinoa is also a great ingredient to add to homemade energy balls, granola bars, muffins, cakes. Adding quinoa to falafel mix before baking or frying is also a delicious way to use it and adds a great texture and bite.

See our quinoa pudding recipe below for a delicious pre-drinking treat.

10. Beetroot

This purple powerhouse packs a serious nutrient punch! If you can’t find fresh beets (or don’t want the hassle/stained hands), pre-packed cooked beetroot in its juices are a great option, generally super-cheap and available in most supermarkets.

Beets boast a seriously impressive antioxidant content and have been shown to have a protective effect on liver cells, reducing damage by 38%. Further studies have found that beetroot juice increases several enzymes involved in detoxification and liver function (5, 12, 13).

If using fresh beets, they are fantastic roasted, grilled, boiled or pickled! They are a tasty addition to any soup, salsa, slaw or salad and make a delicious dip – see our minty beet and yogurt dip below. Blended beetroot can also be used to make gooey chocolate brownies and provide an added hit of antioxidants.

What to avoid

It’s worth swerving refined carbs and sugary foods pre-drinking such as white bread, white pasta, sweets and fizzy soft drinks. This is because they digest very quickly, meaning that the alcohol you consume will be absorbed into your blood rapidly.

They can also cause blood sugar levels to spike and crash, which increases the likelihood of getting beer-fuelled munchies later on in the night. Foods high in salt such as crisps or chips may also cause bloating and fluid retention – particularly when paired with drinking alcohol.

Our Top 5 Hangover-Busting Recipes

We’ve created some killer combinations for these super-tasty and nutritious recipes, ensuring you get the very best from each ingredient in your meal. They are all very simple and quick to prepare so there’s no excuse not to whip up one of these delights before your next big night out! All recipes are for 1x serving so if you’re making for more than yourself, adjust the quantities appropriately.

1. Smoked Salmon and Scrambled Eggs with Avocado

Nutrition per serving – kcal: 562 Protein: 39g, Carbs: 31g, Fat: 34g

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (1)

Ingredients:

  • 2-4 eggs, whisked (add a splash of milk if you like)
  • 1 tsp coconut oil
  • 80g smoked salmon
  • ½ avocado, sliced or mashed
  • Large handful of spinach
  • Slice of toast or bagel

Method:

  1. Melt the oil on a medium heat in a large frying pan, add the whisked eggs.
  2. Using a spatula lightly scramble the eggs and once its your desired consistency, remove from the heat.
  3. Top your toast or bagel with the avocado and layer the scrambled eggs and smoked salmon on top.
  4. Serve with the spinach and enjoy!

Tip – if you prefer, this is equally delicious with poached eggs or grilled fresh salmon works well too!

2. Overnight Oats with Banana and Nuts

Nutrition per serving – kcal: 507 Protein: 18g, Carbs: 60g, Fat: 24g

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (2)

Ingredients:

  • 1 large banana
  • 50g rolled oats
  • 120ml milk or almond milk
  • 1 tbsp peanut butter
  • Generous pinch of cinnamon
  • Handful of nuts to serve

Method:

  1. Mash half of the banana and wrap the other half in foil or cling film and refrigerate for when ready to serve. In a glass jar/bowl/tupperware mix together the oats, cinnamon, peanut butter mashed banana and a splash of milk.
  2. Stir thoroughly to combine. Add the remaining milk, stir, cover and refrigerate overnight (or if you can’t wait for a minimum of 4 hours)!
  3. When ready to serve, slice the remaining half of the banana, layer it on the top of your oats and top with the nuts. Grab a spoon and dig in!

3. Quinoa Pudding with Greek Yogurt and Berries

Nutrition per serving – kcal: 596 Protein: 36g, Carbs: 93g, Fat: 27g

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (3)

Ingredients:

  • 100g Greek yogurt
  • 80-100g berries of your choice
  • 1 tbsp nuts/seeds (optional)
  • 75g quinoa
  • 25g porridge oats
  • 250ml milk or unsweetened almond milk
  • 1 tsp Zero Syrup maple syrup flavour

Method:

  1. Put the quinoa and oats in a small saucepan with 250ml water and 100ml of milk.
  2. Bring to the boil and simmer for 15 minutes, stirring occasionally so it doesn’t stick
  3. Add the remaining milk and simmer for a further 5 minutes until thick and creamy
  4. Spoon into jars or bowls and top with the yogurt, berries, nuts and syrup. Delicious!

4. Sweet Potato Wedges with Guacamole and Beetroot Dip

Nutrition per serving – kcal: 556 Protein: 20g, Carbs: 66g, Fat: 31g

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (4)

Ingredients:

  • 1 large sweet potato, skin left on and chopped into chips/wedges
  • 1 tsp olive or coconut oil
  • 1 avocado, mashed
  • ½ tomato or 2/3 cherry tomatoes, finely chopped
  • 1 tsp chilli flakes or finely chopped fresh chili to you taste
  • Juice of ½ lime or lemon
  • 1-2 cooked beetroots from packet, drained
  • 2 tbsp Greek yogurt

Method:

  1. Heat the oven to 180C/160C Fan/Gas 4.
  2. Toss your chopped sweet potatoes with the oil, salt and pepper and ½ tsp dried chili flakes in a large bowl.
  3. Spread onto a baking tray and bake for 20-30 minutes until the chips are crisp and golden brown.
  4. While the chips are baking, make you dips! Start by mixing the mashed avocado with the finely chopped tomatoes ½ tsp chili flakes (or fresh chili), the lime juice and salt and pepper (to taste). Cover and leave in the fridge until the chips are ready.
  5. For the beetroot dip, whip up the beets in a blender or food processor. Mix with Greek yogurt and season with salt and pepper to taste (fresh mint also works really well in this dip).
  6. Serve the chips with the dips and dig in!

5. Super Boost Smoothie

Nutrition per serving – kcal: 427 Protein: 17g, Carbs: 69g, Fat: 17g

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (5)

Ingredients:

  • 1 banana
  • Handful of (frozen or fresh) berries
  • 100g Greek yogurt
  • 25g oats
  • ½ avocado
  • 1 small cooked beetroot, drained
  • 1 tsp Zero Syrups

Method:

Throw all of the ingredients into a blender, add water to achieve your desired consistency, blitz and enjoy!

The Take Home:

The type of food you eat before drinking alcohol can have a massive impact on how you feel both at the end of the night and the morning after! While each of the foods listed above are effective individually; if you combine them together, like in our delicious recipes, you’ll reap even more of the benefits available in one nutrient-rich hit!

So, choose wisely and aim to eat a meal containing a combination of several of the foods discussed above. We also discussed how certain foods can actually make us feel worse the next day after drinking alcohol – so give those a swerve if you can!

Another large glass of water before bed to stay hydrated while you sleep and yep, yet another large glass when you wake up the next day. Better still, add a slice/squeeze of fresh lemon to you water – our livers love lemon for its cleansing properties.

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2. Fdc.nal.usda.gov. (2019). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/581602/nutrients
3. Goodman, Barbara. (2010). Insights into digestion and absorption of major nutrients in humans. Advances in physiology education. 34. 44-53. 10.1152/advan.00094.2009.
4. Health, Committee & Board, Food & Sciences, Commission & Council, National. (1989). Diet and health: Implications for reducing chronic disease risk: Abstract of executive summary. Nutrition Today. 24. 36-38.
5. Kujawska, Małgorzata & Ignatowicz, Ewa & Murias, Marek & Ewertowska, Małgorzata & Mikołajczyk-Bator, Katarzyna & Jodynis-Liebert, Jadwiga. (2009). Protective Effect of Red Beetroot against Carbon Tetrachloride- and N -Nitrosodiethylamine-Induced Oxidative Stress in Rats. Journal of agricultural and food chemistry. 57. 2570-5. 10.1021/jf803315d.
6. Ma, Jing & Stevens, Julie & Cukier, Kimberly & Maddox, Anne & Wishart, Judith & Jones, Karen & Clifton, Peter & Horowitz, Michael & Rayner, Christopher. (2009). Effects of a Protein Preload on Gastric Emptying, Glycemia, and Gut Hormones After a Carbohydrate Meal in Diet-Controlled Type 2 Diabetes. Diabetes care. 32. 1600-2. 10.2337/dc09-0723.
7. Mir, Salma & Sahu, Dr Bidya Dhar & Koneru, Meghana & Kuncha, Madhusudana & Kumar, Jerald & GORA, RAVURI & Kanjilal, Sanjit & Sistla, Ramakrishna. (2018). Supplementation of oat ( Avena sativa L.) extract abates alcohol-induced acute liver injury in a mouse model. Nutrition Research. 54. 10.1016/j.nutres.2018.04.002.
8. Olas, Beata. (2018). Berry Phenolic Antioxidants – Implications for Human Health?. Frontiers in Pharmacology. 9. 10.3389/fphar.2018.00078.
9. Paddon-Jones, Douglas & Westman, Eric & Mattes, Richard & Wolfe, Robert & Astrup, Arne & Westerterp-Plantenga, Margriet. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition. 87. 1558S-1561S. 10.1093/ajcn/87.5.1558S.
10. Paton, Alex. (2005). ABC of alcohol: Alcohol in the body. BMJ (Clinical research ed.). 330. 85-7. 10.1136/bmj.330.7482.85.
11. Popkin, Barry & D’Anci, Kristen & Rosenberg, Irwin. (2010). Water, Hydration and Health. Nutrition reviews. 68. 439-58. 10.1111/j.1753-4887.2010.00304.x.
12. Prior, Ronald & Cao, GH. (2000). Antioxidant Phytochemicals in Fruits and Vegetables: Diet and Health Implications. HortScience. 35. 588-592. 10.21273/HORTSCI.35.4.588.
13. Szaefer, Hanna & Krajka-Kuźniak, Violetta & Ignatowicz, Ewa & Adamska, Teresa & Baer-Dubowska, Wanda. (2014). Evaluation of the Effect of Beetroot Juice on DMBA-induced 11. Damage in Liver and Mammary Gland of Female Sprague-Dawley Rats. Phytotherapy research : PTR. 28. 10.1002/ptr.4951.
14. Swanson, Danielle & Block, Robert & Mousa, Shaker. (2012). Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Advances in nutrition (Bethesda, Md.). 3. 1-7. 10.3945/an.111.000893.
15. Tajuddin, Nuzhath & Moon, Kwan-Hoon & Marshall, S. Alex & Nixon, Kimberly & Neafsey, Edward & Kim, Hee-Yong & Collins, Michael. (2014). Neuroinflammation and Neurodegeneration in Adult Rat Brain from Binge Ethanol Exposure: Abrogation by Docosahexaenoic Acid. PloS one. 9. e101223. 10.1371/journal.pone.0101223.
16. Tang, Yao & Tsao, Rong. (2017). Phytochemicals in quinoa and amaranth grains and their antioxidant, anti-inflammatory, and potential health beneficial effects: A review. Molecular Nutrition & Food Research. 61. 1600767. 10.1002/mnfr.201600767.
17. Tulipani, Sara & Alvarez-Suarez, José & Buscob, Franco & Bompadrec, Stefano & Quiles, José & Mezzettie, Bruno & Battino, Maurizio. (2011). Strawberry consumption improves plasma antioxidant status and erythrocyte resistance to oxidative haemolysis in humans. Food Chemistry. 128. 180-186. 10.1016/j.foodchem.2011.03.025.
18. Vega-López, Sonia & Venn, Bernard & Slavin, Joanne. (2018). Relevance of the Glycemic Index and Glycemic Load for Body Weight, Diabetes, and Cardiovascular Disease. Nutrients. 10. 1361. 10.3390/nu10101361.
19. Wang, Yu-Ping & Cheng, Ming-Liang & Zhang, Bao-Fang & Mu, Mao & Zhou, Ming-Yu & Wu, Jun & Li, Cheng-Xiu. (2010). Effect of blueberry on hepatic and immunological functions in mice. Hepatobiliary & pancreatic diseases international : HBPD INT. 9. 164-8.
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10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works (2024)

FAQs

10 Best Foods to Eat Before Drinking Alcohol to Help your Hangover | Protein Works? ›

Eating a nutritious meal before drinking alcohol can help you avoid a hangover or getting too drunk. Foods high in protein and healthy fats, like yogurt and salmon, can help slow alcohol absorption. Avocados and bananas also contain plenty of potassium, which you might lose after drinking.

What food soaks up alcohol before drinking? ›

Eating a nutritious meal before drinking alcohol can help you avoid a hangover or getting too drunk. Foods high in protein and healthy fats, like yogurt and salmon, can help slow alcohol absorption. Avocados and bananas also contain plenty of potassium, which you might lose after drinking.

What food cures a hangover? ›

High-protein foods, rich in amino acids may also help settle a pounding head and unsettled stomach. Eggs, lean meats, cheese and peanut butter are all good options.

How to cure a hangover fast? ›

Treatment
  1. Fill your water bottle. Sip water or fruit juice to prevent dehydration. ...
  2. Have a snack. Bland foods, such as toast and crackers, may boost your blood sugar and settle your stomach. ...
  3. Take a pain reliever. A standard dose of a pain reliever you can buy without a prescription may ease a headache. ...
  4. Go back to bed.

How do you 100% prevent a hangover? ›

Obviously, the only sure way to avoid a hangover is to not drink alcohol. But if you are going to indulge, Tabakoff says the tried-and-true advice — eat something before you drink, and while you drink, makes good sense. "Food is very good for the purpose of slowing the absorption of alcohol," he says.

What food absorbs the most alcohol? ›

It's worth swerving refined carbs and sugary foods pre-drinking such as white bread, white pasta, sweets and fizzy soft drinks. This is because they digest very quickly, meaning that the alcohol you consume will be absorbed into your blood rapidly.

How to reduce alcohol effects immediately? ›

Although people cannot sober up more quickly, the following approaches may help them feel more alert and appear more sober.
  1. Coffee. Caffeine may help a person feel alert, but it does not break down alcohol in the body. ...
  2. Cold showers. ...
  3. Eating and drinking. ...
  4. Sleep. ...
  5. Exercise. ...
  6. Carbon or charcoal capsules.
Jan 10, 2024

What foods sober you up? ›

You've probably heard a list of things that can help someone sober up—water, coffee, a shower, greasy food. The reality is that nothing will speed up the sobering up process. The only thing that works is time.

What drink kills hangover? ›

The below drinks may help to reduce hangover symptoms.
  • Water. Drinking water is one of the most important things you can do with a hangover. ...
  • Tomato Juice. Tomato juice may be another good beverage to drink with a hangover. ...
  • Green Tea. Green tea may help fight hangovers, too. ...
  • Coconut Water. ...
  • Coffee.
Feb 23, 2023

How to stop heart racing after drinking alcohol? ›

Moving around will only prompt your heart to beat faster as it tries to make your body send more oxygen to your muscles. Practice deep breathing to flood your body with oxygen. This will help slow your heart rate, as it makes each pump more efficient at moving oxygenated blood throughout your body.

Why is co*ke so good for a hangover? ›

"The combination of sugar, caffeine, fluid, fizz and cold gives people the impression that their hangover is better," she explains. "It is a fluid so will solve your thirst to a certain extent, but it does not contain much in the way of electrolytes; minerals that aid rehydration.

How to shake off a hangover? ›

Management and Treatment
  1. Eat bland foods with complex carbohydrates like toast or crackers. ...
  2. Drink lots of fluids, including water, electrolyte beverages (Gatorade® or Pedialyte®), broth and other non-alcoholic beverages to reduce dehydration. ...
  3. Get sleep to counteract fatigue.
  4. Take antacids to help settle your stomach.

Can anything really help a hangover? ›

There's simply no cure other than time for a hangover. Figure you'll feel bad for at least 8 hours and maybe a full 24 hours. That said, you can help yourself feel a bit better by doing the following: Rehydrate with water or an electrolyte-rich sports drink.

What to take before drinking alcohol to prevent a hangover? ›

How to Prevent Hangovers
  1. Drink enough water. ...
  2. Get enough sleep. ...
  3. Eat a greasy breakfast. ...
  4. Watch what you're drinking. ...
  5. Avoid congeners and carbonation. ...
  6. Eat eggs, honey and bland carbohydrates. ...
  7. Try milk thistle. ...
  8. Take Pepto-Bismol.

What is the best thing to drink before a hangover? ›

Because our bodies rely on water for every single function, it's essential to remember to drink plenty of water and caffeine-free herbal teas before, during and after drinking alcohol. Staying hydrated may help to lessen the effects of a hangover the next day.

How to protect the stomach from alcohol? ›

Food and water. Having a meal or snack before you drink may help slow the rate your body absorbs the alcohol, so if you do choose to drink, it's a good idea to eat beforehand. Drinking water (or soft drinks) can also help, as long as it means you drink less alcohol.

How do you hydrate to prevent a hangover? ›

One common strategy is when you are drinking, alternate between one alcoholic beverage and a glass of water. This will help keep you hydrated and, since you would be drinking so much liquid, it may inadvertently keep you from drinking too much alcohol. You may also want to try drinking another thing: coffee.

How can I reduce my hangover the night before? ›

To avoid a hangover:
  • Do not drink more than you know your body can cope with. ...
  • Do not drink on an empty stomach. ...
  • Do not drink dark coloured drinks if you've found you're sensitive to them. ...
  • Drink water or non-fizzy soft drinks in between each alcoholic drink. ...
  • Drink a pint or so of water before you go to sleep.
Jun 23, 2023

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