The Best Hangover Foods and Drinks, According to an RD

Ahead, Bianca Tamburello, RDN, of FRESH Communications shares the best foods and drinks to keep on hand the next time you’re nursing a hangover. Plus: some necessary myth-busting about the ability of processed foods, takeout, and the like to mitigate your strongest hangover symptoms.

What Does (and Doesn’t) Help With a Hangover

Before we dive into the top bites and bevs for a hangover, Tamburello explains why the items made her list to begin with. “Drinking alcohol can cause dehydration quickly because it acts as a diuretic, triggering the body to flush out fluids and important electrolytes,” she explains. As such, she prioritizes foods and drinks that help to rehydrate and replenish nutrients lost with a few too many servings of your tonic of choice. “You can combat hangover symptoms like headaches and nausea by eating foods and drinks to rehydrate, replenish electrolytes, balance blood sugar, and ease stomach irritation caused by alcohol,” Tamburello says.

And no: Greasy, high-fat processed fare doesn’t make the cut—even if fried chicken, pizza, and the like seem to offer temporary relief. Such foods are common home remedies for hangovers, but Tamburello says they don’t actually help “absorb” alcohol. “Feeling slightly less hungover after eating greasy food and a hydrating beverage is probably due to improved blood sugar and fluid levels,” Tamburello explains. In fact, she notes that these unhealthy hangover foods could actually worsen your hangover, as they’re difficult to digest and can irritate an already sensitive stomach.

The Best Foods and Drinks to Recover From a Hangover

1. Water and drinks rich in electrolytes

Hydration and electrolyte replenishment should be your first step once—and perhaps even before—a hangover rears its ugly head (pre-hydrating, anyone?). In addition to sipping on your water bottle filled with good old H2O, Tamburello suggests keeping drinkable electrolytes on hand as well to restore fluid and electrolyte balance, and thus proper functioning of muscles and organs.

“Electrolyte-rich drinks like sports drinks and Pedialyte are common hangover remedies that actually work,” she shares. “These drinks rehydrate the body and replenish electrolytes, like potassium and sodium. They also help boost blood sugar levels which are often also low during a hangover.”

2. Hydrating fruits

A diet-first approach is always ideal compared to relying on supplements. With that in mind, know that you can also get your electrolytes (as well as water) through foods, including tasty, micronutrient-packed hydrating foods like fruit. “Fruits like oranges and watermelon provide hydration, electrolytes, and natural sugars to help recover from hangover symptoms,” says Tamburello. “Plus, oranges offer immune-supporting vitamin C.”

3. Bone broth and soup

Warm bone broths and soups are comfort foods that Tamburello unequivocally stands behind to bounce back from a hangover. “Bone broth provides important fluid and is packed with vitamins, minerals, and electrolytes—including potassium, calcium, sodium, and magnesium,” she shares. In case you don’t have bone broth in *ahem* stock, standard soup can suffice as a solid swap, as it’s also hydrating and provides sodium. If your soup includes rice or noodles, that spells even better news to wiggle your way out of hangover pains. “These are easy on a nauseous stomach and can help balance blood sugar after levels become depleted,” the dietitian explains.

4. Salmon

This vibrantly hued fatty fish might not be the first food that comes to mind when you’re nursing a hangover. However, Tamburello calls out a few of its key nutrients that can result in some palpable hangover relief. In addition to whittling down your hydration and electrolyte levels, alcohol can also deplete vitamin stores, with B vitamins notable among them, says Tamburello. In this case, salmon can come to the rescue. “Salmon is a balanced and tasty food following a hangover because it offers up vitamin B6 and B12, which regulates regular body functions,” she shares. “It’s also high in omega-3 fats, which may help inflammation caused by drinking alcohol.” (Tip: Tamburello suggests shopping for Chilean salmon when possible, citing its particularly high content of anti-inflammatory omega-3s.)

5. Bananas, rice, and toast

If nausea is your most prevalent hangover symptom, Tamburello suggests sticking to simple foods that are palatable and inherently soothing for a twisted tummy. “Bland foods like bananas, rice, and toast taste mild and are easy for the body to digest,” she explains, also calling out bananas in particular for their notable content of the electrolyte potassium.