Everyone knows the dreaded feeling of a hangover the morning after a night of drinking. The most effective prevention is to drink less or abstain altogether. However, eating before and during drinking can significantly reduce hangover symptoms. Certain foods slow alcohol absorption, provide essential nutrients, and help maintain energy levels.
How Food Helps Prevent Hangovers
Eating before drinking slows the body’s alcohol absorption, reducing the release of acetaldehyde, the primary cause of hangovers. Alcohol itself has empty calories, so consuming foods rich in vitamins, minerals, proteins, healthy fats, and complex carbohydrates can mitigate hangover effects.
Healthy Fats for Hangover Prevention
Avocado
A slice of wholegrain toast with avocado provides healthy fats and complex carbs. It helps counteract potassium loss caused by alcohol, reducing muscle weakness and dizziness.
Olive Oil
A spoon or shot of olive oil coats the stomach, slowing alcohol absorption. Dipping bread in olive oil is an effective alternative.
Whole Milk
Drinking a glass of whole milk or pairing it with cereal lines the stomach and supplies fat and vitamins, preventing depletion caused by alcohol.
Proteins to Reduce Hangover Symptoms
Nuts
Walnuts and almonds contain healthy fats and protein, which slow ethanol absorption. Avoid salted nuts as they can increase thirst and alcohol intake.
Salmon
Grilled salmon provides protein, healthy fats, and vitamin B12, supporting metabolism, blood sugar, and mood. It helps the body recover the next morning.
Chicken Breast
Rich in cysteine, an amino acid that aids in breaking down alcohol toxins, chicken breast is an excellent pre-drinking meal option.
Carbohydrates to Eat Before Drinking
Spaghetti
A simple pasta dish with garlic, olive oil, and optional chili supplies carbs and healthy fats, helping maintain blood sugar and reduce nausea.
Hummus
Chickpeas in hummus are rich in vitamin B6 and fiber, keeping the stomach full longer. Pair with raw vegetables instead of pita chips.
Whole Wheat Bread
Complex carbs in whole wheat bread maintain glycogen levels and fill the stomach, slowing alcohol absorption.
Vegetables That Help Prevent Hangovers
Spinach
Rich in magnesium, vitamin C, folic acid, and sulfur, spinach has anti-inflammatory properties and helps combat hangover symptoms. Combine with avocado, nuts, and protein for a complete anti-hangover meal.
Pickles
Pickles contain sodium, an electrolyte that helps prevent fatigue, headache, and vomiting.
Asparagus
Amino acids in asparagus aid in breaking down ethanol efficiently. Add chopped asparagus to an omelet or serve as a side dish.
Cauliflower
Contains vitamin C, supporting organ function and reducing stress on the body from alcohol metabolism. Snack on cauliflower or dip it in hummus.
Snacks to Eat While Drinking
Eating during drinking can also help. Opt for healthy snacks to prevent overeating and excessive alcohol consumption:
- Unsalted peanuts or nuts
- Vegetable sticks with hummus
- Air-popped popcorn
- Veggie pizza
- Baked pita or cheese with crackers
Choose foods high in fiber, carbs, and healthy fats, and avoid overly salty or oily snacks.
Prevention Is Better Than Cure
There’s no single guaranteed way to prevent a hangover, but eating nutrient-rich foods before drinking can significantly reduce symptoms. Incorporating healthy fats, proteins, and carbohydrates helps the body metabolize alcohol and maintain energy.
Additionally, proper nutrition plays an important role in alcoholism treatment, ensuring that patients maintain their health during recovery. Eating well before and during drinking not only prevents hangovers but also supports overall wellbeing.
