Let's say you just had a wild night out. Sure, it may have been fun in the moment, but the next morning? That pounding headache and body sweats might express otherwise.

Of course, you can look to these tips for preventing a hangover, but if you've missed your chance (and there's no turning back, when that happens, right?), then you might need a food-fix in the a.m. to recuperate.

If you are hungover, take a large chug of water, a shower, and pull yourself from the sheets for some grub. And, the right kind of grub. (That means no big mac' and fries, here.)

Here, experts share their go-to foods and drinks when they're feeling the "morning after" effects. And, if you're still looking for a beauty fix, you might want to try a DIY facial mask to nix that dreaded hangover look.


Though technically not a food, it deserves a mention. "Alcohol is a diuretic, which flushes fluid out of your body," says dietician, Maegan White.

When the body is dehydrated from lack of fluids, the body will pull water from other places, like the brain, which as you can imagine, can lead to that nasty headache come morning, she explains.

A tip? Drink water before, during, and after a night of partying to prevent the horrible aftermath. What's more, you can add lemon to your water in the morning for greater health benefits and detox. (Something that's definitely needed, right?)

And, maybe skip that extra margarita, too. To be safe.

Coconut Water

After a night of drinking, your electrolyte stores are depleted and you're dehydrated, says White. So, you'll need to replenish those, asap. Turns out, coconut water is a natural electrolyte to boost hydration and help balance the body. (Need some inspiration? Here are a few ways to use coconut water.)

And, you can find electrolytes in other sources, such as other beverages, bananas, and leafy greens, and yogurt.

Here, a few ways to add to your morning breakfast: Kale baked eggs, yogurt with nuts, or a slice of peanut butter banana toast.

Ginger or Peppermint Tea

If you wake up feeling like you might vomit (maybe even again, if it was a rough night), you might want to brew some ginger or peppermint tea right away.

Not only will this help detox the body, but it'll ease tummy troubles, says White. "Ginger treats nausea and motion sickness while peppermint settles the stomach," she says.

Or, try this anti-inflammatory shot of with a few hangover helpers.


Eggs are loaded with the amino acids cysteine and taurine, both of which can help ease hangover symptoms.

Here's why. "Taurine boosts liver function while cysteine breaks down acetaldehyde (the byproducts of ethanol that leave you with a headache)," says White.

Need some help in kitchen? Try these avocado baked eggs or even just a basic omelette. (You're probably not eager to get fancy when hungover, anyway.)

Leafy Greens

Leafy greens have natural detox properties, make them excellent for easing headache symptoms. And, as they are high in potassium, much like bananas and dates, all together they can make a killer hangover cure smoothie in the a.m., says White.

As potassium is depleted due to alcohol’s diuretic effect, it's important to get those levels back up in order to recover, she adds. Try this fresh green smoothie to bounce back.


Looking for something filling that won't cause any additional upset to your belly? "A hot bowl of oatmeal is bland on the stomach and is loaded with B vitamins, calcium, magnesium, and iron," says White. These nutrients, combined, will help you bounce back faster, she explains.

And, for some extra (and much-needed) energy, try this maca oatmeal bowl recipe. It'll help drain fatigue and boost alertness.

Maple Water

Sounds weird, but it actually works, says Rebecca Lee, a registered nurse from New York City. And, it's a legit trend.

And, "maple sap is great for hangovers due to its ability to speed up the metabolism of alcohol by increasing the amount of liver enzymes," says Lee.

It can also help heal injuries from stomach disorders. In fact, one 2011 study showed that maple sap was more effective than L-arginine and omeprazole (a common prescription medication), in treating gastric mucosal lining damage, Lee adds.


One of the unusual wonders of honey is its ability to fight a hangover, as explained in a 2015 study, says Lee.

The horrible hangover headache occurs from of your liver’s inability to process all the alcohol in your system. But "by consuming foods that contain natural fructose, such as honey, it helps to speed up the process of oxidation of alcohol," she says.

As a result, your body can flush out the toxins at a faster rate, she adds. For more info on honey, here are the benefits.

Food and Drinks to Avoid

And, what not to eat? While that leftover pizza might seem like a good idea to soak up the alcohol, it's not.

Avoid greasy foods, as large, fatty meal cause stomach irritation, making a hangover worse, says White. Try these healthier swaps for cravings, instead.

And, if you're finding the strength to make it to brunch, pass on the "hair of the dog," she says. "An alcoholic beverage first thing in the morning will further dehydrate the body and prolong the hangover," she explains. Not ideal.

And, it's not just alcoholic drinks that can do damage. Even acidic juices won't be tolerated well. So, swap OJ and tomato juice for water, White says. "These refreshments are very acidic, making it irritating to the stomach lining to exacerbate hangover symptoms," she adds.

About the Author

Isadora Baum

Isadora Baum is a freelance writer, author, and certified health coach. She writes for various magazines, such as Bustle, SHAPE, Men's Health, Women's Health, Health, Prevention, POPSUGAR, Runner's World, Reader's Digest, and more. She is also the author of 5-Minute Energy with Simon & Schuster. She can't resist a good sample, a killer margarita, a new HIIT class, or an easy laugh. Beyond magazines, she helps grow businesses through blogging and content marketing strategy. To read her work or inquire, please visit her website: isadorabaum.com.