The food you eat before drinking alcohol can have a big impact on how you handle alcohol and feel the following day. It is possible to reduce the likelihood of a hangover by ‘lining’ your stomach with food. This will slow down the absorption and bloodstream of alcohol. This is our guide on the best foods to consume before drinking and why they are effective.
Please read what I learned when I stopped drinking for a whole month. Thirty non-alcoholic drink ideas are also included, as well as our best recipes to cure a hangover.
How do you prevent a hangover?
Hangovers are the body’s reaction after drinking too much alcohol. They can be caused by:
1. Dehydration
Alcohol is a diuretic. It encourages urination and fluid loss. Dehydration can cause headaches, dizziness, and thirst.
What to eat prior to an exam
2. Electrolyte imbalance
Your body loses electrolytes such as potassium, magnesium, and sodium along with fluid. This can lead to fatigue, muscle weakness, and irritability.
3. Drop in blood glucose
Alcohol can lead to a drop in blood sugar, causing symptoms such as shakiness and mood swings.
Symptoms include nausea, vomiting, abdominal pain, headaches, fatigue, increased sensitivity to light and sound, mood disorders, irritability, and sleep disturbances.
To prevent a hangover, drink moderately, stay hydrated and eat before you drink. Pace yourself through the night.
Why it is important to eat before drinking
Alcohol is quickly absorbed into the bloodstream when consumed on an empty tummy. This can cause a rapid spike in blood alcohol content (BAC), which increases the risk of intoxication, nausea, dizziness, and dehydration. This absorption is slowed by eating before drinking. Your body has more time to process the alcohol safely. If you plan to drink a few cocktails, this is what to eat in order to minimise the effects of alcohol.
What to eat and drink before drinking
1. Avocados
Fatty foods delay alcohol absorption. Avocados, which are high in fibre and healthy fats, are a great choice to slow down alcohol absorption.
2. Eggs
Protein is a great source of energy and keeps you feeling fuller longer. Eggs can help regulate the speed at which alcohol enters the system by reducing the amount of time the stomach is empty. The amino acid cysteine is also found in eggs, which helps the liver to clear alcohol.
3. Greek yogurt
Greek yoghurt is another excellent choice. It contains a sweet mixture of proteins and healthy fats. The yoghurt is also gentle on the stomach and contains probiotics to aid digestion.
4. Salmon
Salmon is rich in B vitamins and omega-3 fatty acids, which can help support liver function. It may also reduce inflammation from alcohol.
5. Sweet potatoes
Sweet potatoes, which are high in complex carbohydrates and slow down the absorption of alcohol, provide a great source of energy. Sweet potatoes are rich in potassium, which helps counteract the dehydration that can be caused by alcohol.
6. Berries
Vitamin C has been known to help with colds and coughs, but it can also reduce hangover symptoms. To combat hangover symptoms, eat foods rich in vitamin C, like citrus and berries.
7. Cheese
The fat and proteins in cheese can help to reduce the absorption rate of alcohol. A study of a specific cheese that contained two types of bacteria discovered that probiotics helped to speed up alcohol metabolism by boosting key enzymes in the liver. It replenishes B vitamins and calcium that are lost from the body after drinking alcohol.
8. Cucumber
Fruits and vegetables that are high in water would be good for hydration. Celery, cucumbers, and watermelon are all good options. Ensuring you’re well-hydrated before drinking can reduce the severity of a hangover.
9. Bananas
Eating bananas after drinking and before eating can help to maintain electrolyte equilibrium, which will reduce fatigue and muscle cramps.
10. Wholegrains
Complex carbohydrates such as brown rice, wholegrain bread, and oats are slowly released and provide sustained energy. These foods also stabilise the blood sugar level, which reduces headaches and fatigue associated with hangovers.
Can certain foods help to cure a hangover in general?
The food you consume before drinking can have a major impact on how alcohol is absorbed and broken down by your body. Choose nutrient-dense, complex, hydrating foods that take longer to digest. This can help reduce gastric irritation and the severity of hangover symptoms.
