A pounding head, dry mouth, nausea, and that edgy wave of anxiety can make the morning after feel endless. When the discomfort sets in, it is tempting to believe a specific breakfast or miracle snack can undo the damage from a big night. Food can definitely make you feel more human again, but the idea that it can completely cure a hangover is more complicated than most of us would like.
Dietitian Laura Tilt, writing for BBC Food, points out that science has not given us a clear hangover fix in the form of everyday meals. Research looking at whole foods and hangover symptoms is surprisingly thin. Much of what exists focuses on single vitamins, minerals, or plant extracts, and even those results are not especially convincing.
A 2022 review by researchers at King’s College London looked at 21 studies testing a wide mix of ingredients, including curcumin, clove extract, B vitamins, the amino acid L-cysteine, red ginseng, and Korean pear juice. While a handful of studies reported some improvement compared with a placebo, the overall strength of the evidence was considered weak. The studies also differed wildly in how they were run, how much alcohol people drank, and who took part, with many involving mostly men, which makes solid conclusions difficult.
Recently, cheddar and kimchi have been hyped for their probiotics, with some suggesting they could take the edge off hangover misery. Dr. Sally Adams, an associate professor of psychology, says there is no strong proof that food can cure a hangover, but it may help you manage certain symptoms. The catch is that most alcohol is processed in the liver, not the gut, so the logic behind probiotic foods as a quick fix does not neatly line up with how the body handles alcohol.
If there is one practical place to start, it is hydration. Alcohol can increase urination and leave you dehydrated, which feeds headaches and intense thirst. Adams recommends plain water or a sports drink with electrolytes, and coconut water can also help top up electrolytes while being gentle to sip. If you want something more substantial, miso soup is a salty, comforting option that can support rehydration.
For food, eggs are often suggested because they contain cysteine, a compound linked to hangover relief, even though clinical trials have not confirmed it as a sure thing. Scrambled, poached, or tucked into toast, they tend to be easy to tolerate and filling. Fermented foods like kimchi or kombucha may support gut health over time, especially since alcohol can disrupt the gut barrier, but they are better viewed as a longer game than a morning-after rescue.
In the end, the only truly reliable “cure” is prevention. Adams advises eating a balanced meal with protein, carbohydrates, and fat before drinking, since food can slow alcohol absorption and reduce how quickly you get intoxicated. Setting a limit and alternating alcoholic drinks with nonalcoholic ones may not sound exciting in the moment, but your next morning will notice the difference.
What is your go-to hangover routine, and which foods or drinks actually feel helpful to you? Share your tried-and-true tips in the comments.
