As the festive season reaches its peak, many across the UK will be familiar with the dreaded morning-after feeling. While a guaranteed scientific cure for a hangover remains out of reach, experts confirm you don't have to simply suffer through it. The key, they say, may lie in what you choose to eat both before you drink and the morning after.
The Science of the Morning After
Medically speaking, a hangover is not one single ailment but a collection of unpleasant symptoms triggered by the body's reaction to alcohol and its toxic by-products. As your liver metabolises alcohol, it produces acetaldehyde, a highly inflammatory compound linked to headaches, nausea, and stomach upset.
Alcohol's impact is multifaceted: it disrupts sleep, dehydrates the body, causes blood sugar levels to swing, and sparks inflammation in the brain, liver, and gut. Because these processes happen over several hours and affect multiple bodily systems simultaneously, nutritionists stress that no single food or supplement can magically 'cure' a hangover. However, strategic eating can significantly influence the severity of your symptoms.
Your Hangover Recovery Plate: What to Eat
Public health nutritionist Dr Emma Derbyshire notes that post-drinking appetites vary wildly, from ravenous to nauseous. Her advice is to opt for something light yet nourishing. "Choosing something light but energising is key – and that's where eggs come in," she says.
Eggs are rich in nutrients and contain cysteine, an amino acid which may help counteract the effects of acetaldehyde. The science, while largely biochemical and awaiting more large-scale human trials, suggests cysteine supports the liver's detox pathways. Eggs also provide vitamin D, magnesium, and essential amino acids. Pairing them with toast can help stabilise blood sugar, which often plummets after drinking.
For an extra boost, add avocado. It contains glutathione, a compound involved in alcohol metabolism, and its healthy fats aid the absorption of nutrients depleted by alcohol.
Power Up with Micronutrients: Zinc and B Vitamins
One of the more compelling human studies on hangovers comes from Utrecht University in the Netherlands. Published in the Journal of Clinical Medicine in 2019, the research found that people whose diets were higher in zinc and nicotinic acid (vitamin B3) reported notably milder hangovers, including less vomiting.
While the study was observational and relatively small, it highlights a clear dietary link. Oysters are a phenomenal source of zinc, with just six medium oysters providing over 500% of the daily recommended intake. They are also high in anti-inflammatory omega-3 fatty acids.
For B vitamins, turn to fruit like bananas and oranges. Alcohol interferes with B vitamin absorption, which are crucial for energy and nervous system function. A banana also delivers a quick hit of potassium, a key electrolyte lost through alcohol's diuretic effect.
Soothing the Gut and Steadying Energy
Registered nutritionist Jenna Hope advocates for oats as a top hangover food. "They're one of the most effective foods you can reach for on a hangover," she states. Oats are a good source of beta-glucans, soluble fibres with anti-inflammatory properties that can soothe the gut lining and slow glucose absorption to steady blood sugar levels. If a bowl of porridge feels too heavy, Hope suggests blending oats into a smoothie.
Apples may also offer benefits, as they contain pectin, a fibre shown in lab studies to impair alcohol absorption in the gut. Though human evidence is limited, some researchers speculate eating apples before drinking could potentially reduce peak alcohol levels and soften the subsequent hangover.
Ultimately, while the perfect fry-up or green smoothie won't erase a night of indulgence, evidence shows that mindful food choices can provide genuine relief, helping you navigate the festive season with a little more ease.
