Best foods to cure a hangover: 10 remedies for hangover relief

If you’ve ever woken up after a night of celebrating with a pounding headache and a stomach that feels upside down, you’re not alone. Hangovers are no fun, but the good news is that some foods can help ease the symptoms and get you back to feeling human again. From bananas to ginger, the right food can make all the difference.

Let’s walk through the best hangover foods and explain how they help your body recover. Plus, we’ll share what to avoid eating when nursing a hangover and touch on a few non-food alternatives to help you bounce back.

Can you cure hangovers with food?

The truth? No food can magically erase a hangover. But the right foods can help alleviate symptoms like nausea, fatigue, and headaches through rehydration, nutrient replenishment, and blood sugar stabilisation. The key to finding the best food to ease hangover symptoms is to choose options that are gentle on the stomach, nutrient-rich, and hydrating.

Top hangover cure foods

Here are 10 tried-and-tested foods that help you feel better when battling a hangover.

Eggs

Eggs are a classic hangover remedy, and they’re one of the most effective foods to eat when you’re feeling rough. Eggs provide a wealth of amino acids and help your body break down acetaldehyde, a toxic byproduct of alcohol. 

Cysteine, a specific amino acid found in eggs, is particularly helpful in detoxifying your system. The protein in eggs also provides steady energy, which is key when your body feels depleted.

Eating eggs in the morning is a gentle way to start your recovery. Scrambled, boiled, or poached eggs are easy to prepare and digest, even if your stomach isn’t up for much.

Bananas

Bananas are a hangover powerhouse because they contain high amounts of potassium, one of the key electrolytes your body loses when you drink. Potassium helps your body rehydrate, supports muscle function, and can ease cramping or weakness. Bananas also contain natural sugars that provide a gentle energy boost without the crash of refined sugar.

Adding a banana to your morning routine is simple and effective. For an easy, stomach-friendly meal, you can eat it by itself, slice it over whole-grain toast, or blend it into a smoothie.

Leafy greens

Leafy greens like spinach, kale, and Swiss chard are nutrient-dense foods that are beneficial for hangovers. Alcohol depletes the body of magnesium, folate, and vitamin C, all of which leafy greens are rich. Folate is crucial for liver detoxification, while magnesium can ease headaches and muscle tension.

Leafy greens contain high levels of antioxidants that help repair the oxidative damage caused by alcohol. For a nutrient boost, toss a handful into a smoothie, sauté them as a side dish, or add them to scrambled eggs.

Chicken noodle soup

Chicken noodle soup isn’t just for colds—it’s also a fantastic hangover remedy. The salty broth helps rehydrate your body and replenishes electrolytes like sodium and potassium. Meanwhile, the protein from the chicken provides energy to help you power through the day. 

The warmth of the soup is soothing, and the noodles offer an easily digestible source of carbs to stabilise your blood sugar. This classic comfort food is gentle on your stomach and easy to prepare, whether you make it from scratch or grab a can from the cupboard.

Avocados

Avocados are rich in healthy fats and potassium, making them an excellent choice for replenishing what your body has lost through drinking. The potassium helps restore electrolyte balance, while the fats provide sustained energy without overloading your digestive system. Avocados are also a good source of B vitamins, which alcohol depletes.

They’re versatile and easy to incorporate into your recovery meal. Mash some onto wholegrain toast, add slices to a salad, or blend it into a smoothie for a creamy texture.

Ginger

Ginger is one of the most effective natural remedies for hangover symptoms, especially nausea. Its anti-inflammatory properties can also help with headaches and other aches caused by a rough night. Ginger relaxes the gastrointestinal system and reduces feelings of queasiness.

You can brew ginger tea, chew on fresh ginger slices, or take a supplement like Humans Against Hangovers, which includes ginger to target hangover symptoms. Either way, it’s a powerful way to calm your stomach and feel more like yourself.

Salmon

Salmon is a nutritional blessing that can help you recover from a hangover. Alcohol reduces levels of omega-3 fatty acids, and salmon is one of the best sources of these essential fats. Omega-3s are anti-inflammatory, and research suggests they help ease headaches and joint pain.

The fish is rich in protein and B vitamins, including B12, which your body uses in large amounts when processing alcohol. A simple grilled salmon fillet or smoked salmon on whole-grain toast can provide the nutrients you need to bounce back.

Kale

Kale stands out among hangover-recovery foods thanks to its impressive nutrient profile. This leafy green is rich in vitamins, minerals, and antioxidants that support your bounce back after a night of drinking. Alcohol often causes oxidative stress in your body, and kale’s high levels of antioxidants, such as vitamin C and beta-carotene, help combat this.

Kale is versatile and easy to prepare. Try blending kale into a green smoothie with banana and ginger for a quick recovery meal. If you prefer something savoury, sauté kale with a little olive oil and garlic, or toss it into a salad with avocado and lemon juice for a nutrient-packed side dish.

Gherkins

Fermented foods like gherkins provide a wealth of probiotics that support gut health and aid digestion. Gherkin jar brine is high in sodium, helping to replace the electrolytes your body loses when drinking.

You can snack on gherkins straight from the jar or pair them with other hangover-friendly foods like wholegrain crackers or toast. They’re tangy, low-calorie, and easy to eat even if your appetite isn’t fully back yet.

Wholegrains

Wholegrains like oatmeal, brown rice, and wholegrain bread are excellent for stabilising blood sugar levels, which alcohol often throws out of whack. They’re also an excellent source of B vitamins, which are crucial for energy production. As you might have guessed, alcohol consumption also depletes B vitamins.

A bowl of oatmeal topped with honey and banana can be an ideal hangover breakfast. It’s filling, easy to digest, and provides slow-releasing energy to help you get through the day.

Foods to avoid when hungover

It is tempting to reach for a greasy fry-up or a sugary snack. But fast food can often do more harm than good. Fried foods are harsh on your stomach and can intensify nausea, while sugary options can cause blood sugar spikes and crashes that leave you feeling worse. Instead, focus on hydrating, nutrient-rich foods that are gentle on your system.

Alternatives to food

If food alone isn’t enough, consider other remedies. Staying hydrated is one of the most important steps, so drink plenty of water, coconut water, or an electrolyte drink. Sleep is also vital — your body does much of its recovery work while you rest.

Be the best you with Humans Against Hangovers

While no single food can cure a hangover, these options can help your body recover faster. Whether replenishing lost electrolytes with bananas, calming nausea with ginger, or stabilising your blood sugar with whole grains, these foods provide the support you need.

For those days when you need something extra, Humans Against Hangovers is here to help. Because when life calls, you don’t have time to let a hangover hold you back.