From sushi rolls to salty snacks, here’s exactly what to eat before (and after) drinking to keep your next day glow intact and avoid a hangover
We’ve all been there: One minute you’re sipping a spicy marg feeling like your best self, and the next morning you’re dehydrated and maybe not feeling your best. But what if you could skip the crash entirely—just by eating the right foods before you drink and avoid a hangover.
Forget mystery potions and random supplements. When it comes to hangover prevention, your best bet starts in the kitchen, not the chemist. Here’s what to eat before and after drinking to help your body process alcohol like a boss and wake up feeling semi-fresh.
Before You Drink: The Hangover Shield Starts Here
Your pre-drinks dinner matters more than you think. A smart meal can slow down alcohol absorption, boost hydration, and keep your blood sugar stable (fewer spins, less nausea, more dancing).
Some healthy options include…
1. Eggs + Avocado Toast
Packed with healthy fats, protein, and vitamin B—this combo keeps you full, slows alcohol absorption, and helps replenish nutrients your body loses when drinking.
2. Salmon Sushi Rolls
Omega-3s in salmon fight inflammation (which spikes during a hangover). The rice helps line your stomach and keep your blood sugar steady.
3. Banana + Greek Yogurt Bowl
Potassium from the banana + protein from the yogurt = the dream team for hydration and muscle support (alcohol depletes electrolytes fast).
4. Chickpea Salad or Hummus + Veggies
Fiber-rich foods help slow alcohol absorption. Bonus: B vitamins in chickpeas support liver function, which is key for detoxing alcohol.
Hydration Hack: Don’t Forget Electrolytes
Alcohol is a diuretic, which means you lose way more fluids than you take in. That headache? Classic dehydration. Pre-load with:
- Coconut water (natural electrolytes)
- Salted edamame (sodium helps retain water)
- Watermelon slices (hydrating + potassium-rich)
While You Drink: Pair Every Bev with a Snack
It’s not just what you eat before drinking—it’s also what you eat during. If you’re sipping over hours, your body still needs support.
- Opt for mixed nuts over fries: Protein + fat = better blood sugar control.
- Choose cheese and crackers: Carbs + fat + salt = happy liver, happy you.
- Avoid sugary cocktails if possible—mix with soda water, fresh lime, or kombucha instead.
Post-Party: What to Eat the Next Morning
If the hangover fairy still visited you, these foods can help you bounce back:
1. Coconut Water + a Banana
Replenishes lost potassium and hydrates you faster than water alone.
2. Oats with Honey + Chia Seeds
Gentle on the tummy, stabilises blood sugar, and chia helps rehydrate.
3. Spinach + Egg Breakfast Wrap
Spinach adds folate and magnesium (lost during drinking), and eggs contain cysteine—an amino acid that helps break down acetaldehyde, the nasty by-product of alcohol.
