Part of our Asian Flush & Alcohol guide library.
Short answer: The most useful hangover foods are bland and easy on the stomach: toast or crackers, bananas, applesauce, eggs, plain rice or potatoes, and broth-based soup, eaten in small amounts. Sip water or other clear fluids slowly. Skip greasy, spicy and very sugary foods and more alcohol until your stomach settles. No food or drink makes a hangover go away faster; only time does. The right food simply makes the wait more comfortable.
The morning after drinking, your stomach is often the loudest complaint: nausea, a sour stomach and no appetite, or the opposite, a craving for a greasy breakfast sandwich. This guide covers what to eat and drink when you are hungover, what to skip, whether electrolyte drinks are worth it, and why eating before you drink matters more than anything you eat the next day. It is based on guidance from the U.S. National Institute on Alcohol Abuse and Alcoholism (NIAAA), MedlinePlus and published research.
What you'll learn
- Why a hangover upsets your stomach
- Which foods to eat when hungover, and why
- What to drink, including water and electrolytes
- Foods and drinks to skip
- Why eating before drinking matters
- When nausea or vomiting needs medical care
Why a hangover hits your stomach
Alcohol directly irritates the lining of the stomach and increases acid release, which can lead to nausea and stomach discomfort the next day (NIAAA). Alcohol also suppresses vasopressin, a hormone that tells your kidneys to hold on to fluid, so you urinate more; the mild dehydration that follows likely adds to thirst, fatigue and headache (NIAAA). Add fragmented sleep and inflammation, and it is no surprise that food can feel either impossible or urgently needed.
One thing to know before you plan breakfast: according to NIAAA, no hangover remedy has been scientifically proven to work, and only time helps (NIAAA). A review of 21 placebo-controlled trials also found only very low quality evidence for any remedy (Roberts et al., 2022). So the goal of hangover food is comfort and gentle nourishment, not a cure. For how long symptoms usually last, see how long a hangover lasts.
What to eat when hungover
When your stomach is upset, a bland diet is a sensible place to start. MedlinePlus describes it as foods that are soft, not spicy and low in fiber, and suggests it for nausea and vomiting (MedlinePlus). These options come from that list:
| Food | Why it can help | Tip |
|---|---|---|
| Toast, crackers or plain white bread | Plain, refined-flour starches are on the bland-diet list and are easy to keep down (MedlinePlus) | Start with a few bites and wait to see how your stomach responds |
| Bananas | Soft and on the bland-diet list (MedlinePlus); a medium banana (118 g) has about 422 mg of potassium, 9% of the Daily Value (USDA FoodData Central; FDA) | Pair with toast for a small first meal |
| Applesauce, melon or canned fruit | Soft fruits on the bland-diet list (MedlinePlus); raw watermelon is about 91% water (USDA FoodData Central) | Good when you want something cold and light |
| Eggs | On the bland-diet list (MedlinePlus); one large hard-boiled egg has about 6 g of protein, 13% of the Daily Value (USDA FoodData Central; FDA) | Boiled, poached or scrambled with little fat |
| Broth or broth-based soup | Soup, especially broth, is on the bland-diet list (MedlinePlus); chicken broth is about 98% water (USDA FoodData Central) | A cup has roughly 920 mg of sodium (about 40% of the Daily Value), so choose low-sodium if you watch salt (USDA FoodData Central; FDA) |
| Plain rice, potatoes or pasta | Refined starches and potatoes are on the bland-diet list (MedlinePlus) | Keep sauces and butter light |
| Refined hot cereal (such as Cream of Wheat) | Listed as a bland-diet choice (MedlinePlus) | Save higher-fiber oatmeal for when your stomach feels normal |
MedlinePlus also recommends eating small meals more often, chewing slowly and drinking fluids slowly while you are on a bland diet (MedlinePlus). Once you feel better, you can return to your usual meals. If you like to plan ahead, our Golden Turmeric Overnight Oats make an easy breakfast for a normal morning.
What to drink when hungover
Water and clear fluids. Water is a sensible choice for thirst and dry mouth. If you feel queasy, drink small amounts of clear liquids often rather than a big glass at once (MedlinePlus). Be realistic about what water can do, though. A 2024 review found that dehydration after drinking is usually mild and short-lived, that drinking water during or right after alcohol had only a modest effect on next-day hangover, and that how much water people drank during a hangover was not linked to how fast it improved (Mackus et al., 2024). In a 2026 randomized crossover study of 13 healthy men, drinking water between alcoholic drinks did not change blood alcohol levels or next-morning symptoms such as headache and nausea (Imai et al., 2026). Water helps with thirst; it does not end the hangover.
Electrolyte and sports drinks. Drinking does make you urinate more, but research has not found a link between electrolyte changes and how bad a hangover is, or evidence that added electrolytes reduce hangover severity. In most people, the body quickly restores electrolyte balance once alcohol wears off (NIAAA). An electrolyte drink is fine if you enjoy it, but plain water works for most people. Watch the sugar in sports drinks.
Juice, weak tea and broth. Fruit and vegetable juices, weak tea and broth are all on the bland-diet list (MedlinePlus). If citrus or tomato juice bothers your stomach, choose apple juice instead (MedlinePlus).
Coffee. Coffee does not cure a hangover (NIAAA), and bland-diet guidance suggests avoiding caffeine while your stomach is upset (MedlinePlus). But if you drink coffee every day, skipping it can add a caffeine withdrawal headache; a small, usual cup with food may be the more comfortable choice. See caffeine withdrawal.
More alcohol. A morning drink, the "hair of the dog," may briefly mask symptoms but can prolong the hangover (NIAAA).
Foods and drinks to skip while your stomach is upset
MedlinePlus lists these foods to avoid on a bland diet (MedlinePlus):
- Fried or greasy foods, such as fries, bacon or a greasy breakfast sandwich
- Spicy foods and strong seasonings, such as hot pepper and garlic
- Foods with a lot of sugar
- Raw vegetables, whole-grain or bran cereals, seeds and nuts, which are harder to digest when you feel sick
- Alcohol and caffeinated drinks
The greasy-food craving is real. In a diary study of 605 young adults, people ate more fries and drank more soft drinks, and ate less fruit, on days when their hangover was worse (Morley et al., 2022). Grease will not "soak up" alcohol the morning after: a hangover peaks when blood alcohol has already dropped to about zero (NIAAA), so there is no alcohol left to absorb.
Be careful with pain relievers
Alcohol and acetaminophen (Tylenol) together can be toxic to the liver, and aspirin and ibuprofen can increase acid release and irritate the stomach lining, as alcohol does (NIAAA). The bland-diet guidance also advises avoiding aspirin, ibuprofen and naproxen when your stomach is upset (MedlinePlus). Ask a pharmacist before taking any pain reliever around drinking.
Eat before you drink: the food that matters most
What you eat before and while drinking has more effect on your blood alcohol than anything you eat the next morning. In a modeling study based on data from 72 healthy adults, food slowed the absorption of alcohol and sped up its removal. After about three standard drinks (45 grams of alcohol), total blood alcohol exposure over 10 hours was about 39% lower when the alcohol was taken with food than on an empty stomach (Büsker et al., 2023). One U.S. standard drink has about 14 grams of alcohol (NIAAA).
Eating does not make drinking safe, and it does not stop a hangover if you drink a lot: in general, the more alcohol you drink, the worse the hangover (NIAAA). The only sure way to avoid a hangover is to drink in moderation or not at all (NIAAA). If your face turns red when you drink, read why some people get Asian flush. For alcohol-free drinks to bring to a party, try our easy mocktail recipes.
When to get medical help
A hangover passes, but some symptoms need care. Contact a health care provider right away if you have been vomiting for more than 24 hours, cannot keep any fluids down for 12 hours or more, have not urinated for 8 hours or more, have vomited 3 or more times in a day, or have severe stomach pain. Call 911 if you see blood or dark, coffee-ground-like material in vomit (MedlinePlus).
While someone is still drinking or just stopped, confusion, trouble staying awake, vomiting, seizures, or slow or irregular breathing can be signs of alcohol poisoning. Call 911 right away; food, coffee and a cold shower do not reverse an alcohol overdose (NIAAA).
Common myths (quick reality check)
Myth: A greasy breakfast soaks up the alcohol. Reality: A hangover peaks when blood alcohol is back to about zero, so there is nothing left to soak up. Greasy foods are on the list to avoid when your stomach is upset.
Myth: Electrolyte drinks cure a hangover. Reality: Research has not linked electrolyte changes to hangover severity or shown that added electrolytes reduce it. Water is fine for most people.
Myth: If you drink enough water, you will not get a hangover. Reality: Water helps with thirst, but studies found it had only a modest effect, or none, on next-day hangover symptoms.
Frequently asked questions (FAQ)
What is the best food for a hangover?
Bland, easy-to-digest foods such as toast, crackers, bananas, applesauce, eggs, plain rice and broth, eaten in small amounts. No food ends a hangover; these just help you feel more comfortable.
What should I eat when hungover and nauseous?
Start with a few crackers or a piece of toast and small sips of clear fluids. Add bananas, applesauce, eggs or broth as your stomach settles.
What should I drink for a hangover?
Water or other clear fluids, sipped slowly. Weak tea, broth and juice are also gentle choices. Avoid more alcohol.
Do electrolytes help a hangover?
Research has not found that electrolyte changes match hangover severity or that added electrolytes reduce it. Your body usually restores electrolyte balance on its own once alcohol wears off.
Is greasy food good for a hangover?
No. Fried and greasy foods are on the list to avoid when your stomach is upset, and by the time a hangover peaks, blood alcohol is already back to about zero.
Should I eat before drinking?
Yes. Food slows how fast alcohol is absorbed and lowers blood alcohol exposure, but it does not prevent a hangover if you drink a lot.
Is coffee good for a hangover?
Coffee does not cure a hangover and may bother an upset stomach. If you drink it daily, a small usual cup may prevent a caffeine withdrawal headache.
Related guides
- Does alcohol dehydrate you?
- How long does a hangover last, and what actually helps?
- How to sober up
- How long does alcohol stay in your system?
- How to prevent Asian flush
- Why do Asians get Asian flush?
- Caffeine withdrawal
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. If someone shows signs of alcohol poisoning, call 911. Talk to your health care provider if you are concerned about your drinking, have vomiting that will not stop, have liver, kidney or stomach problems, are pregnant, or take medication.
References
- National Institute on Alcohol Abuse and Alcoholism. "Hangovers".
- National Institute on Alcohol Abuse and Alcoholism. "Understanding the Dangers of Alcohol Overdose".
- National Institute on Alcohol Abuse and Alcoholism. "What Is A Standard Drink?".
- MedlinePlus Medical Encyclopedia. "Bland diet". U.S. National Library of Medicine.
- MedlinePlus Medical Encyclopedia. "Nausea and vomiting - adults". U.S. National Library of Medicine.
- U.S. Department of Agriculture. FoodData Central (SR Legacy: bananas, raw; soup, chicken broth, ready-to-serve; egg, whole, cooked, hard-boiled; watermelon, raw).
- U.S. Food and Drug Administration. "Daily Value on the Nutrition and Supplement Facts Labels".
- Mackus M, Stock AK, Garssen J, Scholey A, Verster JC. "Alcohol hangover versus dehydration revisited: the effect of drinking water to prevent or alleviate the alcohol hangover." Alcohol, 2024;121:9-18. doi:10.1016/j.alcohol.2024.07.006
- Imai H, Kushio S, Matsuura K, et al. "Water intake during drinking does not alleviate hangover symptoms." Frontiers in Pharmacology, 2026;17:1852528. doi:10.3389/fphar.2026.1852528
- Büsker S, Jones AW, Hahn RG, et al. "Population pharmacokinetics as a tool to reevaluate the complex disposition of ethanol in the fed and fasted states." Journal of Clinical Pharmacology, 2023;63(6):681-694. doi:10.1002/jcph.2205
- Morley KC, Logge WB, Riordan BC, et al. "Daily experiences of hangover severity and food consumption in young adults." British Journal of Health Psychology, 2022;27(2):468-483. doi:10.1111/bjhp.12555
- Roberts E, Smith R, Hotopf M, Drummond C. "The efficacy and tolerability of pharmacologically active interventions for alcohol-induced hangover symptomatology: a systematic review of the evidence from randomised placebo-controlled trials." Addiction, 2022;117(8):2157-2167. doi:10.1111/add.15786
