Millions of England fans woke up with a sore head today – although some may not have woken up at all, having rolled straight from the pub into work.
Last night’s World Cup clash with Mexico, described by bleary-eyed supporters who stayed up until 2am to watch it live as “the greatest game of football this generation has ever seen”, gave the nation plenty to celebrate.
But what goes up must come down.
With hangovers expected across the country, the inevitable question is: can anything you eat actually make you feel better?
While a scientifically proven cure remains elusive, the good news is that a hangover is not something you simply have to suffer through.
Short of giving up alcohol altogether, experts say what you eat before and after drinking can influence how severe your symptoms feel.
Some people swear by a greasy fry-up to “soak up” the booze, others reach for green smoothies, and some insist on an ice-cold Lucozade in the hope of rehydrating and replacing lost electrolytes.
In medical terms, however, a hangover is not one single condition, but a cluster of symptoms caused by the body’s reaction to alcohol and its toxic breakdown products.
Consuming a protein rich breakfast can also help stabilise blood sugar dips caused by drinking
As alcohol is metabolised, the liver produces acetaldehyde – a highly inflammatory compound linked to headaches, nausea and stomach upset.
Alcohol also disrupts sleep, dehydrates the body, alters blood sugar levels and triggers inflammation in the brain, liver and gut.
Because these processes unfold over several hours and affect multiple systems at once, experts stress there is no single food, drink or supplement that can “cure” a hangover.
With that in mind, these are what they do recommend… and some are more palatable than others.
Start the day sunny-side up
Eating a light but nourishing meal is one of the most stomach-friendly ways to ease a hangover.
‘Hangover eating habits vary from wanting to eat everything in sight to struggling to face a glass of water,’ says public health nutritionist Dr Emma Derbyshire.
‘Choosing something light but energising is key – and that’s where eggs come in.
‘They’re rich in nutrients and cysteine, which may help offset the effects of acetaldehyde, the substance behind that pounding head and uneasy stomach.’
The science here is largely based on biochemistry rather than large human trials. Cysteine is known to support the liver’s detoxification pathways and plays a role in breaking down acetaldehyde, but researchers say more clinical studies are needed to confirm how much this translates into real-world hangover relief.
Eggs also provide Vitamin D, magnesium and essential amino acids, while pairing them with bread can help stabilise blood sugar – which often drops after drinking.
Adding avocado can also help. It contains glutathione, a compound involved in alcohol metabolism, and its healthy fats support the absorption of fat-soluble nutrients that can be depleted by alcohol.
Oysters are one of the richest dietary sources of zinc, with a serving of six medium oysters providing more than 500 per cent of the daily recommended intake
Oysters are a zinc-credible choice
One of the strongest human studies on hangovers focuses on micronutrients.
A 2019 study published in the Journal of Clinical Medicine by researchers at Utrecht University in the Netherlands examined dietary intake and hangover severity after heavy drinking sessions. The researchers found that people whose diets were higher in zinc and nicotinic acid (Vitamin B3) experienced significantly milder hangovers, including less vomiting.
The authors stressed the study was observational and relatively small, meaning it could not prove cause and effect – but it remains one of the clearest links between diet and hangover severity in humans.
Oysters are one of the richest dietary sources of zinc, with a serving of six medium oysters providing more than 500 per cent of the daily recommended intake.
They’re also high in omega-3 fatty acids, which help dampen inflammation – one of the key drivers of hangover symptoms.
When it comes to B vitamins, fruit such as bananas and oranges can be particularly helpful. Alcohol interferes with the absorption of B vitamins, which are essential for energy metabolism and nervous system function.
If you can’t stomach porridge, Hope suggests blending oats into a smoothie.
Apples may also help. They contain pectin, a type of fibre shown in laboratory studies to impair alcohol absorption in the gut. While human evidence is limited, some researchers speculate that eating apples before drinking could reduce peak alcohol levels – potentially softening the hangover that follows.
Oats so simple
Alcohol doesn’t just dehydrate the body – it also increases the loss of water-soluble vitamins such as vitamin C and the B group, while impairing absorption of nutrients including folate and vitamin B12.
That’s why foods that gently replenish nutrients and support the gut can be especially useful.
‘Oats are one of the most effective foods you can reach for on a hangover,’ says registered nutritionist Jenna Hope.
‘They’re a good source of beta-glucans, which help support the gut lining.’
Beta-glucans are soluble fibres with anti-inflammatory properties that can soothe an irritated digestive tract while also slowing glucose absorption, helping to steady blood sugar levels.
If porridge feels too heavy, Hope suggests blending oats into a smoothie as a gentler alternative.
Keep it sweet (potato)
Sweet potato fries will help you more than a portion of chips
Drinking alcohol causes blood sugar levels to skyrocket which causes an increase in appetite and a depletion of energy reserves in a matter of hours.
That’s why it’s vital to rustle up meals that stabilise blood sugar and restore balance to the metabolism.
Eating unrefined carbohydrates like sweet potato, quinoa or multigrain bread – foods that release energy slowly and steadily throughout the day – can help get your blood sugar back in balance.
Furthermore, the slow release reduces sugar cravings while increasing satiety, leaving you fuller for longer and less likely to reach for processed junk food.
Top up the ‘tassium
Alcohol depletes potassium, one of the most important minerals in the body which regulates fluid balance, controls nerve signals to the brain and muscle movement.
Potassium plays a key role in keeping the body hydrated – and rehydrating it after a night on the town.
The high concentration of potassium in both avocados and bananas make them an excellent way to pump water back into the body, fast.
Avocados are also packed with fibre, vitamin B6 and healthy fats which work together to replenish the body of the everything that alcohol has robbed.
And, just one banana delivers a quick hit of potassium, a key electrolyte lost through alcohol’s diuretic effect and needed to regulate fluid balance and nerve signals.
Smoked salmon
Smoked salmon is rich in omega-3 fatty acids, particularly DHA and EPA, which have been shown to help reduce inflammation – one of the processes involved in a hangover.
Omega-3s are also important for brain health and cognition, and may help support mood, which could be useful for anyone dealing with the anxiety and low mood that can follow a heavy night of drinking.
Avocados and bananas are one of the best food you can eat to cure a hangover thanks to their high concentration of potassium (stock images)
Smoked salmon also provides a range of vitamins and minerals, including vitamin B12, which helps the body release energy from food. Its salt content may also help replace some of the sodium lost through dehydration, although it should still be eaten in moderation.
A cuppa… but make it ginger
Woken up with a sore head and a sore gut? You need a cup of ginger tea.
Ginger’s active compounds – gingerols and shogaols – can reduce the sensations of nausea by blocking the production of prostaglandins, molecules released by the body which trigger contractions and pain.
Studies have confirmed that ginger is an overall tonic for the digestive system, and has been found to not only reduce nausea but also relieve other painful and uncomfortable stomach disorders.
If you can’t get hold of tea bags, steep some sliced fresh ginger in hot water to reap the same benefits.
A Bloody Mary… but hold the vodka
It turns out a Bloody Mary – minus the vodka – may be a sensible choice after a big night out.
Tomatoes are rich in lycopene, a powerful antioxidant that helps protect cells from inflammation and oxidative stress, both of which can be triggered by alcohol.
They are also around 94 per cent water and contain potassium, an electrolyte that helps regulate fluid balance in the body.
That makes tomato juice a useful way to help rehydrate, particularly when served with lemon and celery as a virgin Bloody Mary.
Get in a pickle
It may not sound especially appealing first thing in the morning, but pickle juice could help ease some classic hangover symptoms.
Because it is rich in sodium and other electrolytes, it can help replace minerals lost through the increased urination and sweating that can follow drinking alcohol.
Anyone who cannot stomach the sharp, salty taste can dilute it with sparkling water and add a squeeze of lemon to make it more palatable.
Fermented foods such as kimchi and sauerkraut may also be useful after a heavy night. Both contain probiotics, which support gut health, as well as electrolytes and antioxidants that may help the body recover from some of alcohol’s effects.
To make them easier on a hungover stomach – and easier to eat if you’re feeling fragile – try adding kimchi to a wholegrain cheese toastie or tucking it into a wrap.
