Best food to eat before drinking alcohol and to heal a hangover

There's nothing better than a good night out – until the following morning, when you wake up with the world's worst hangover (hello, hangxiety). But until the day someone invents a miracle cure, the best hangover prevention is (alas) to stop drinking alcohol in the first place – or at least take a more mindful approach to drinking.

If you're not ready to give up the G&Ts just yet, there are some tips and tricks you can try to help you feel less rough come morning. The secret? Your diet.

Yep, experts say that if you pick the right food before a night out, your pre-drinking meal can help you to stay hydrated, full and (hopefully) dull any incoming hangovers. Choose the wrong foods before drinking however, and you could be left feeling even more bloated, sluggish and rotten the next day.

To find out more we spoke to Dr Kathryn O'Sullivan, nutrition scientist and dietitian, about the very best foods to eat before drinking alcohol. "The sad truth is there's no real 'cure' for a hangover, but there are certainly ways to help lessen its impact and hasten recovery," she explains. "Re-hydration, blood sugar levels and your gut health are the main areas to focus on."

It's also important to note how much we actually should be drinking. The NHS recommends that men and women shouldn't consume more than 14 units a week, ideally spread over three or more days. As an example, one 750ml bottle of wine (ABV 13.5%) contains 10 units, while a single shot of a spirt is one unit and a 330ml bottle of beer is 1.7 units.

With this in mind, read on for Dr O'Sullivan' tips for the best food to eat before a night out…

What to eat (and drink) before a night out

1. Drink plenty of water

Before your night out, "aim to drink at least two litres of water during the day," says Dr O'Sullivan. "I'd also recommend having a pint of water with your dinner before going out." Staying hydrated is key, people! You could even add an additional slice of lemon for a bonus health kick too – livers love lemon.

unrecognizable person pouring lemon infused water from jug into the glass

Kseniya Ovchinnikova

2. Try drinking fruit juice or kombucha for added benefits

"Additionally, you could have a glass of fruit juice to keep your Vitamin C levels topped up (as Vitamin C is one of the nutrients alcohol depletes), or kombucha – a gut-friendly fermented tea," says Dr O'Sullivan.

She adds that a probiotic, such as kefir, could also give your microbiome a boost of friendly bacteria, as well as helping to line your stomach and slow down the rate of absorption of alcohol into your blood. Win, win.

3. Load up on (healthy) fats

Foods with a higher fat content remain in the stomach for longer – so the longer the belly is 'lined', the slower the alcohol will be absorbed into your blood (and hopefully the less likely you are to feel like death the next morning). Salmon, avocado and nuts are all great options.

close up view of a bowl of fresh green salad with mozzarella, mixed nuts and dry fruits

wenyi liu

4. Opt for a sushi dinner

"Go for Asian cuisines if you are eating out, as they are great for the microbiome thanks to the plant-based meals and fermented drinks," says Dr O'Sullivan. "Sushi, ramen, miso soup, kimchi and stir-fries, which are the basis of many Asian cultures, are ideal [for boosting] your gut bacteria." If you're eating at home, try searching out a recipe for miso brown rice and salmon, a tofu noodle stir-fry or, for a veggie alternative, a tofu ramen.

5. Add in some liver-loving ingredients

Turmeric, cinnamon, kale, broccoli, beetroot, avocado and lemon are all fantastic foods for helping support the liver, so it's not a bad shout to eat plenty of these during the day before you head to the pub, either. For days when you don't feel like cooking, we love the BOL Power Pots range, as they're always packed full of veg – they count towards two of your five a day – and are nutrient dense (the Creamy Coconut Turmeric Daal is a favourite).

toast with mashed avocado, arugula served on wooden board

Arx0nt

What to eat while you're drinking alcohol

6) Choose plant-based or dairy products

"Eating while drinking will slow down the rate of alcohol absorption, making it a good idea," advises Dr O'Sullivan. "If you're trying to find food on the go, opt for plant-based choices or dairy foods with live cultures, like yoghurts and cheeses." Pop into your local deli or supermarket and seek out wholegrain wraps or sandwiches packed with veg and proteins, or salads bursting with plants, cheeses, nuts and pulses.

7) Swap salty snacks for olives or nuts

Avoid salty snacks if you can, as they can add to dehydration, cautions Dr O'Sullivan. "Slow-release carbohydrates, like olives, nuts, chickpea and fava bean snacks – even bread and hummus – will help steady blood sugar levels," she adds. "This will help you feel less drunk and ease hangover symptoms later."

bowl filled with green olives on rustic wooden table

Helen Camacaro

8) Avoid fizzy and sugary drinks

If you struggle with bloating, it's best to steer clear of any carbonated drinks, such as champagne and even fizzy water, as they can speed up the rate of alcohol absorption and make you feel drunk quickly. "They can also cause the dreaded bloating," confirms Dr O'Sullivan. "Alcohol irritates the gut, which is another cause of bloating. Dysbiosis [sometimes defined as an 'imbalance' in the gut microbial community and has been linked to certain diseases, such as rheumatoid arthritis] can do the same – another reason to focus on your gut."

The best thing to eat for a hangover

9) Put down the coffee and up your fruit intake

We're sorry to be the ones to break this to you, but coffee isn't on Dr O'Sullivan's list of recommended quick-fixes. As much as you might feel the need for a caffeine fix, " it will only dehydrate you further," she says. "Stick to water to re-hydrate, and kombucha or fruit juice to replenish your microbiome and replace depleted vitamins."

She also recommends trying a smoothie containing bananas, as they're rich in potassium and help to restore your electrolyte balance. "Electrolyte sports drinks can help with this too," Dr O'Sullivan adds. "Choosing hydrating foods like watermelons, celery, strawberries – and basically all fruits – will be a refreshing way to rehydrate."

10) Choose your meal wisely

Alongside fruits, opting for a meal full of vegetables (think: spinach, kale, sweet potatoes, carrots, peas, peppers, tomatoes, cucumber), dairy (such as cow’s milk, yogurt, cheese, milk alternatives like almond or soy) and whole grains (bread, granola, oats, rice, pasta) will do you the world of good.

"Team them with proteins (eggs, beans, meat, nuts, eggs, dairy), fats (avocado, sunflower seeds, olives, cashew, peanuts, almonds) and a pre or probiotic supplement if you can," says Dr O'Sullivan. Eggs and avocado on wholegrain toast? Coming right up!

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