What are the best hangover foods?

Nutritionist Christine Bailey suggests some top foods to get you feeling better.

Overdone the alcohol? Here’s what to do.


Take vitamin C

Before you got to bed, up your intake of vitamin C. Vitamin C is a valuable nutrient to help your liver detoxify alcohol.

At the end of the party drink at least 2-3 glasses of water or coconut water as your body will be dehydrated. Before you go to bed take 1g of vitamin C and 5g of glutamine powder to help stabilize sugar levels and repeat this in the morning before you tackle breakfast.

Avoid caffeine

If you cannot face meals the following day aim, to snack regularly  in order to stabilise blood sugar and replenish depleted nutrients.  Even though you may feel extremely tired and a cup of coffee seems like the best way to wake you up, try to stay away from it.

Caffeine will only dehydrate you more, and as it’s also a diuretic it will not help your stomach. Milk and other dairy products are also not a good idea as they may make you feel more queasy.

Instead try and include some of the following foods.


Excessive alcohol can diminish carbohydrate levels and deplete magnesium and B vitamins. Bananas are useful source of B6, potassium, magnesium and quick releasing carbs – useful to perk you up.

To help balance your blood sugar try banana topped on oat cakes, which are a great source of slow releasing carbohydrate and soluble fibre to boost flagging energy levels.

Coconut Water

It’s not so much the alcohol that leads to hangover symptoms but rather some of the chemicals the alcohol is metabolized into, such as acetaldehyde.

Alcohol is also a diuretic so a night out on the town can lead to dehydration which further exacerbates that throbbing head the morning after.

Coconut water is a great hydrating drink  – rich in electrolytes sodium, potassium, magnesium and calcium which are depleted after a night of drinking. So before you go to bed have a couple of glasses of coconut water to support detoxification.


Eggs contains an amino acid called N acetyl cysteine, one of  the building blocks of a potent antioxidant called glutathione which is important in ridding the body of the toxins from alcohol.

Protein will also help support energy levels through the morning. The morning after- if you can face it- have a couple of scrambled eggs with veggies for a breakfast energy boost

best hangover foods_2

Berries & Citrus Fruits

Not only does alcohol deplete your body of nutrients like vitamins C, A and B,  it can also lead to low blood sugar levels which may leave you feeling weak and shaky. Counter this by snacking on a bowl of berries or an orange.

A great source of natural sugars to boost energy levels they contain plenty of vitamin C- an essential antioxidant to protect your body from the damaging effects of alcohol. These fruits also contain a range of energy boosting B vitamins and vitamin A to replenish depleted levels.


Like berries watermelon is a fabulous source of potent antioxidants, including carotenoids. It is also packed with water to boost hydration. Watermelon is high in many essential nutrients that can be depleted by alcohol, including vitamin C, B-vitamins and magnesium.


Hangovers are often accompanied by an upset stomach.  If you feel a little queasy try sipping some ginger tea or cordial.  Ginger’s root contains chemicals called gingerols and shogaols. These chemicals relax the intestinal tract, preventing motion sickness and relieving nausea and colicky stomach cramps. You could suck on a ginger sweet or munch a little crystallised ginger.  The sugar it contains also helps to bring up your blood sugar levels which can crash following a night of alcohol.


An effective way to support detoxification pathways is to add a spoonful of green superfood powder to a morning protein smoothie. Choose a blended powder (wheatgrass, spirulina, chlorella or moringa) to give your liver additional support.

Baked potato

Rich in vitamin B6 plus potassium (eat the skin as well).  These are an ideal choice if you want to keep meals bland to prevent nausea and sickness.


Another good source of B vitamins and magnesium needed to perk up energy levels. Oats can also help stabilise blood sugar levels too which can be out of balance after a drinking session.

Good luck, and feel better soon!

Read more from Watchfit Expert Christine Bailey

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans