Feeling dusty? Here's how to eat your way out of a hangover

No, takeout in bed isn't the answer

Here are the best foods to get you through a rough morning.

While there’s no magic pill to beat a debilitating headache the morning after, these powerhouse foods may help make you feel a little more human.

Hit the office Christmas party a little too hard? Regretting that extra glass of champagne? Hangovers are the painful price we pay for leaning heavily into festivities through an ice cold beveragino, or five. And while in our younger years, hangovers were relegated to a mild headache, a nauseous trip to the bathroom at most, the harsh reality is, the older we get, the worse we wake up the morning after. 

The reason we feel so rubbish? According to clinical nutritionist, Racquel Rebelo, it’s our body reacting to the toxicity that occurs when alcohol is metabolised. 

“Whether it's thanks to the wisdom of age where, naturally, you just don’t drink the same quantity – or as often – as you once might have in your young 20s, or the fact our ability to metabolise alcohol decreases as we age, there’s absolutely no doubt that hangovers hurt more the older we get,” says Rebelo.

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No matter how many glasses of water or electrolyte powders we swallow in anticipation of the aftermath, sometimes there’s no escaping those next-day symptoms. But, the good news is, there are ways to lessen their effect. The simplest go-to? A good hangover feed. 

“It’s worth mentioning that the quality of evidence to support the idea of a single food to beat a hangover is incredibly low,” adds Rebelo. “But that's not to say there aren’t some foods that may help us feel better the next day, even if it’s only a little.” 

So, if you’re feeling worse for wear and eyeing up the UberEats app, give these foods a try first and maybe, just maybe, you’ll find the day more bearable. 

Coffee’s not a cure, but it sure does help

First thing’s first, coffee. We drink this life-giving beverage for its caffeine hit which helps boost our mental alertness on any ordinary day. But on a hungover morning, the effects of caffeine could actually be what saves you from a day spent under the doona, or horizontal on the couch.

“It’s true that coffee might help us get through the next day less painfully,” adds Rebelo. “Given the mental alertness caffeine can temporarily deliver (hello caffeine buzz), it’s no surprise a good, strong cup could help ease the fatigue, tiredness and brain fog associated with a hangover.”

The one word of caution? Be mindful of how much you drink. Given caffeine is a diuretic, it can also contribute to dehydration, something we’re already battling when we’re hungover. “We definitely don’t want to overdo it,” says Rebelo. “Moderation is key, usually one coffee is enough.”

There’s merit to the big fry-up theory

Ever wondered why you crave salty, greasy food when you’re hungover? According to Rebelo, there’s actually some science in this, given salt and sugar are the two things our body is depleted of when we drink alcohol.

“Simply put, it’s because of alcohol's effect on the liver, pancreas and ultimately glucose regulation, which leads to a drop in our blood sugar levels. Because of this, we crave foods that provide us with quick energy, usually in the form of foods that are high in sugar and fat.”

One way to beat these cravings and top up all of your energy stores is a good old fashioned big breakfast. “It ticks all boxes,” says Rebelo. “Toast, ideally whole grain, contains carbohydrates for a boost of energy and to help get a spring in your step. Eggs for protein as well as for the amino acid supply which helps clear the toxic byproduct that forms when alcohol is metabolised. And spinach, which helps support liver function and reduce inflammation.” Bacon, delicious but optional.

Avo toast is a great healthy choice

Avocados are one of the best things you can eat the morning after a blow-out. Why? Because they’re packed with healthy fats that will satisfy your cravings and they're rich in potassium, which is the powerhouse nutrient for replenishing stores lost through drinking.

That’s why Rebelo’s best pick for a hangover feed is the humble avo on toast. “It ticks off all macronutrients - carbohydrates, fats and protein - so we can refuel.” Even more appealing for those on struggle street after a few too many vinos? The healthy fats act to protect the damage done to the liver the night before, while potassium helps move nutrients and waste in and out of your gut. The toast will satiate your craving for carbohydrates, and a poached egg on top is great for an additional energy booster. You’re very welcome.

Swap fries for sweet potato chips 

“Sweet potatoes are a source of many nutrients, one being vitamin A which may help with reducing inflammation,” Rebelo explains. “They’re also high in magnesium and potassium, which we need more of when we’re hungover as these nutrients are depleted with alcohol consumption.” 

Got a hankering for something fried? Grab some sweet potato chips (either from a takeaway like Olivers or from an air fryer at home) rather than the Maccas variety. Or if you could be bothered, whip up a jacket sweet potato or, better still, a nourish bowl packed with other hangover-busting ingredients.

“Grilled salmon is rich in omega-3 fatty acids, which are pivotal in decreasing inflammation and supplying B vitamins which help prevent intense hangovers,” suggests Rebelo. If you eat plant-based, “try some GMO-free baked tofu. It contains all nine essential amino acids and is high in protein which may help metabolise alcohol in the system.”

Treat yourself to a burrito bowl

If cooking is the last thing your body can muster in a hungover state, grab your phone and dial Guzman Y Gomez stat. According to Rebelo, a burrito bowl is the perfect balance of gentle nutrition, carbs and fats, which she says will help resurrect your depleted nutrient stores. 

To give your body the best chance of coming back from a hangover, choose the brown rice, says Rebelo. “It has a lower glycemic index than white rice so it will support a more slow, stable energy release. Stock up on veggies, either plant-based or meat protein, black beans, Pico De Gallo and home-blend salsa. Enjoy with the house-made corn chips for added carbs.”

If all else fails, try the tuna

Surprising but true. This lunch staple could be your weary body’s new best friend. Turns out a trip to Subway for a tuna sandwich – or whipping up a classic tuna melt – is another easy way to get your nutrient levels back in check, boost your energy levels, and pull yourself out of a hangover spiral.

The reason it’s such a winner? “Tuna’s one of the best sources of omega-3 fatty acids you can find, as well as protein,” says Rebelo. “It also has anti-inflammatory and antioxidant properties,” meaning it will work to slow down the effects of alcohol in your system.

“Start with a multigrain seeded bread as this is going to support a more stable energy release,” she adds. Then add some dark leafy greens including spinach and lettuce, any fresh veggies you like, avocado (you know the drill), then the tuna for a Berocca-free boost.

Originally published as Feeling dusty? Here's how to eat your way out of a hangover