7 Best Foods for Hangovers

Toast, bananas, and oatmeal are among the best foods for hangovers because they provide carbohydrates and can be relatively easy to eat when your appetite is low.

No food is a proven hangover cure, and eating does not make alcohol leave your body faster. Choose what you can tolerate, and see the best drinks for hangovers for hydration options.

Start with 1 or 2 bites and gradually eat more if you feel comfortable. An electrolyte calculator can help you think about electrolyte intake, but it cannot diagnose dehydration or determine whether you need treatment.

What are 7 of the best foods for hangovers?

These foods are practical options, not a proven ranking. In a 2022 diary study of young adults, more severe hangovers were associated with eating more fries and less fruit; the study did not test whether any food improved symptoms. Evidence for specific hangover foods remains limited.

1. Toast

Plain toast provides carbohydrates in a simple form, which can be appealing when a heavy meal sounds unpleasant. Its mild flavor and dry texture may also make it easier to tolerate than a rich breakfast, although nausea varies from person to person.

Start with 1 slice, eaten slowly. Leave off butter or other rich toppings at first if you think they might upset your stomach. If you feel ready for more, add a topping you normally tolerate or eat the toast alongside another food on this list.

Toast is a practical way to get some food in, not a treatment for the effects of alcohol. There is no good evidence that toast itself shortens a hangover or relieves a particular symptom.

2. Bananas

Bananas provide carbohydrates and potassium, a mineral involved in normal muscle and nerve function. A soft, ripe banana can be convenient when you do not feel like preparing a meal.

Try half a banana first, especially if nausea is making full portions difficult. Eat it on its own, slice it over oatmeal, or have it with toast if that sounds more appealing. You can save the rest for later rather than forcing yourself to finish it.

Bananas are nutritious, but eating one does not reliably correct dehydration or an electrolyte imbalance. There is no good evidence that bananas specifically treat hangovers; seek medical advice if you are concerned about dehydration rather than relying on a particular food.

3. Oatmeal

Oatmeal supplies carbohydrates and can be served warm and plain. Its soft texture makes it an alternative to dry foods when you want something more substantial but are not ready for a large meal.

Start with a few spoonfuls of cooked oatmeal. Prepare it with water or a milk you usually tolerate, and add banana if you want a little sweetness. Keep the portion modest at first: a large, high-fiber meal may cause bloating for some people.

Oatmeal can help you resume eating, but there is no good evidence that it resolves hangover symptoms or speeds recovery. Choose another bland food if oats do not agree with you.

4. Rice

Plain cooked rice is a mild source of carbohydrates. It can be a useful choice when you want a little more food than toast but are avoiding strong flavors or a rich meal.

Begin with a few spoonfuls of soft, well-cooked rice and increase the portion as your appetite allows. Eat it plain or add a small amount to soup. Once you feel ready, you can pair it with an egg or other food you normally enjoy.

Rice is a way to eat something uncomplicated; it does not absorb alcohol already in your bloodstream or reverse a hangover. Evidence that rice specifically improves hangover symptoms is lacking.

5. Eggs

Eggs provide protein as well as fat, making them an option when your appetite has returned and you want a more filling meal. Protein contributes to normal body functions, but an egg is not a shortcut for clearing alcohol from your system.

Try 1 fully cooked egg, prepared in a way that does not require much added fat. Scrambled, boiled, or poached eggs can work; add toast or rice if you want carbohydrates too. If the smell or texture makes nausea worse, choose another food and try again later.

There is no good evidence that eggs specifically treat hangovers. Their main value here is as an ordinary, nourishing food for someone who feels able to eat them.

6. Broth-based soup

A broth-based soup can provide food and fluid together. Depending on its ingredients, it can also supply sodium and carbohydrates, particularly if it contains rice or noodles. The amount of sodium varies between soups, so do not assume every bowl replaces what you need.

Start with a few spoonfuls of a mild soup and have more if it sits well. Choose a version without a lot of spice or fat if those tend to aggravate nausea. Rice, noodles, or soft vegetables can make the soup more substantial as your appetite returns.

Soup may be comforting, but it is not a proven hangover remedy or a substitute for medical care for significant dehydration. If you have been told to limit sodium or fluids, follow your clinician’s advice when choosing it.

7. Plain yogurt

Plain yogurt supplies protein and can be an easy, ready-to-eat option. Its cool, soft texture may appeal when you do not want a hot meal, and you can combine it with banana or a little oatmeal if you feel up to eating more.

Start with a few spoonfuls and choose a yogurt you normally tolerate. If dairy usually causes you discomfort, use a lactose-free option or pick a different food from the list. A heavily sweetened or rich yogurt may be less appealing when you feel nauseated.

Yogurt is a convenient food, not a demonstrated hangover treatment. There is no good evidence that its cultures or protein specifically shorten a hangover.

Which foods should you limit with a hangover?

Limit foods that make your symptoms worse rather than following a rigid list of forbidden foods. Greasy, fried meals and very spicy dishes can be hard to tolerate when your stomach feels unsettled. A small amount may be fine for some people, but a large, rich meal is not necessary for recovery.

Very sweet foods are not inherently dangerous for everyone, but they may be less appealing than a modest, balanced meal when you feel nauseated. Avoid more alcohol as a hangover remedy: it can add risk and may delay rather than resolve symptoms.

Who should be careful, and when should you see a doctor?

Get emergency help if someone is difficult to wake, confused, having a seizure, or breathing slowly or irregularly after drinking. Do not force food or fluid on them; if they are unconscious but breathing, place them on their side and stay with them while help arrives.

Seek prompt medical advice for persistent vomiting, inability to keep fluids down, severe abdominal pain, or blood in vomit. People who drink heavily and regularly can develop alcohol withdrawal; shaking, sweating, or agitation after stopping warrants medical advice, while seizures or hallucinations require emergency care.

If you have diabetes, kidney disease, or a prescribed sodium or fluid restriction, ask a clinician how to manage eating and hydration when unwell. Take extra care if you use insulin, diuretics, or other medicines affected by illness or dehydration. Pregnant people and children who have consumed alcohol should seek medical advice.