Best foods to eat before drinking
Whether it’s a casual night out or a big celebration, many people forget a crucial part of their drinking routine: what they eat beforehand. Discover the best foods to eat before drinking, and why they work
The food you consume before drinking can make a significant difference to how your body handles alcohol and how you feel the next day. By ‘lining your stomach’ with food, it can slow the absorption of alcohol into the bloodstream, protect the stomach lining from irritation and reduce the risk of a nasty hangover. Here’s our guide to the best foods to eat before drinking, and why they work.
Next, read what I discovered when I gave up drinking for a month, 30 non-alcoholic drinks ideas, plus our best hangover recipes.
How to prevent a hangover
A hangover is your body’s reaction to drinking too much alcohol, and is caused by a number of factors including:
1. Dehydration
Alcohol is a diuretic, which means it encourages urination and loss of fluids. Dehydration is a major cause of thirst, dizziness and headache.
2. Electrolyte imbalance
Along with fluid loss, your body also loses important electrolytes like potassium, magnesium and sodium. This contributes to fatigue, muscle weakness and irritability.
3. Drop in blood sugar
Alcohol can cause blood sugar levels to drop, leading to symptoms like shakiness, mood swings and confusion.
Common symptoms include headache, fatigue, thirst and dry mouth, muscle aches, nausea or vomiting, stomach pain, dizziness, increased sensitivity to light and sound, irritability or mood disturbances, sleep disturbances.
The best way to prevent a hangover is to drink in moderation, stay hydrated, eat before drinking and pace yourself throughout the night!
Why eating before drinking matters
When alcohol is consumed on an empty stomach, it passes quickly into the small intestine, where it is absorbed rapidly into the bloodstream. This can lead to a quick spike in blood alcohol concentration (BAC), increasing the risk of intoxication and unpleasant side effects like nausea, dizziness and dehydration. Eating beforehand slows this absorption process, giving your body more time to break down the alcohol and process it more safely. So if you’re planning on having a few drinks, here’s what to eat to prepare your body and minimise the impact of alcohol.
Best foods to eat before drinking
1. Avocados
Fatty foods have been shown to delay the absorption of alcohol. Avocados which are rich in healthy fats and fibre, are an excellent choice slowing down alcohol absorption.
2. Eggs
Eggs are full of protein and protein take longer to digest so keep you fuller for longer. Consuming eggs before drinking can slow the emptying of the stomach, which helps regulate how quickly alcohol enters your system. Eggs also contain the amino acid cysteine which can help support the liver in clearing the alcohol.
3. Greek yogurt
Greek yogurt offers the sweet combination of protein and healthy fats, making it another great choice. It’s also easy on the stomach and contains probiotic bacteria to support digestion.
4. Salmon
Salmon is rich in omega-3 fatty acids and B vitamins, which support liver function and may help reduce inflammation caused by alcohol.
5. Sweet potatoes
High in complex carbohydrates, sweet potatoes are a good source of energy that helps slow the absorption of alcohol. They are also rich in potassium which can counteract some of the dehydration caused by drinking.
6. Berries
Vitamin C is well known for its role in fighting coughs and colds, but did you know that it may also protect against hangover symptoms? Load up on vitamin C-rich foods like berries and citrus to counteract hangover symptoms.
7. Cheese
Cheese contains fat and protein that can decrease the absorption of alcohol. In fact, a study that looked at specific cheese which contained two types of bacteria found the probiotics in cheese helped speed up alcohol metabolism by boosting key liver enzymes. It also replenishes B vitamins and calcium, which are depleted from the body when drinking alcohol.
8. Cucumber
Foods to eat for hydration would include fruits and vegetables with a high water content. That includes celery, cucumbers, watermelon and courgettes. Making sure you are well hydrated before drinking alcohol can minimise the unpleasant hangover symptoms.
9. Bananas
Bananas are a great source of potassium, and so eating bananas before and after drinking can help maintain electrolyte balance, reducing fatigue and muscle cramps the next day.
10. Wholegrains
Complex carbohydrates like brown rice, oats and wholegrain bread are slow releasing and so provide sustained energy. They also help stabilise blood sugar levels, reducing the risk of headaches and fatigue associated with hangovers.
Overall, can certain foods stop a hangover?
What you eat before drinking plays a significant role in how alcohol is broken down and absorbed by the body. Choosing nutrient dense, hydrating, and complex foods which take longer to digest may help to reduce gastric irritation and make the hangover symptoms less severe.
Further reading:
What do vitamins do?
10 signs that you’re eating too much sugar
Risk factors for high cholesterol
How much caffeine should I drink?
Why stress makes you hungry
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
