Has science finally found the ultimate hangover food?

By Laura Tilt, dietitian

Hangovers cost the UK economy an estimated £1.4 billion every year, but the personal misery they cause is harder to put a price on.

The physical symptoms alone are enough to floor most of us: thumping head, dry mouth, nausea, palpitations and sweating. But the mental woes add an extra layer of suffering. Focus and short-term memory take a nosedive, and then there’s the dreaded hangxiety, a side effect of your brain recalibrating its chemical balance after being thrown off kilter by alcohol.

It’s no surprise that when we feel this dreadful, we’ll try anything to help ease the situation. Food is especially appealing because it’s convenient and familiar. Plus, there’s a logic to the idea that if alcohol has left us feeling depleted, the right nutrients might help restore some balance.

But is there any evidence that food can actually cure a hangover? I turned to the science and to Dr Sally Adams, associate professor of psychology and alcohol researcher, to find out.

What science says about hangover foods and remedies

Let’s get the bad news out of the way first. A dive into the scientific literature reveals very few studies on the effects of whole foods on hangover symptoms. Most research focuses on individual vitamins, minerals, antioxidants and plant extracts – and what does exist isn’t very convincing.

In 2022, researchers from King’s College London reviewed all randomised controlled trials that claimed to have seen positive results in preventing or improving hangovers with different foods.

They found 21 studies testing ingredients including curcumin (found in turmeric), clove extract, B vitamins, L-cysteine (an amino acid), red ginseng and Korean pear juice.

Seven studies reported improvements in hangover symptoms compared to a dummy treatment, but overall, the evidence was weak.

The studies varied widely, from how much alcohol participants drank to whether they ate alongside it. Plus, very few included females. None of the interventions had been tested more than once either, making conclusions difficult.

Could cheese and kimchi help us feel better?

Recently, there’s been interest in certain probiotics found in cheddar cheese and kimchi, which suggests they could alleviate hangovers. Throw in some carb for energy and maybe a kimchi cheese toastie is the answer we’ve all been searching for?

Sounds promising, but evidence in humans is extremely limited. Plus, most alcohol is broken down in the liver, not the gut (where the cheese and kimchi would go).

So far, so underwhelming.

I checked in with Dr Adams who said that while there’s no solid evidence that food and drink can help us recover from hangovers, it might help in managing individual symptoms.

Best drinks for hangover relief

Alcohol causes us to pee more, which can lead to dehydration, especially if coupled with vomiting. “Plain water or an electrolyte-containing sports drink can help with dehydration, headache and thirst,” says Adams.

Coconut water also contains electrolytes. If you can peel yourself off the sofa, try using it in a smoothie bowl alongside antioxidant-rich berries, which might help with the inflammation that contributes to symptoms.

No coconut water? This strawberry and banana smoothie is a great shout, thanks to the potassium in the banana and the antioxidants in the berries.

If a savoury option feels more appealing, a mug of miso soup might help perk you up. It’s rich in sodium, which supports rehydration, and, anecdotally, is a popular hangover remedy in Japan. (If you want to turn your drink into a meal, add some dried noodles to bring up blood sugar levels, and a handful of veggies for antioxidants.)

Top foods to try when you’re hungover

Eggs

Versatile and easy to cook, eggs are also rich in the amino acid cysteine. There’s some evidence that cysteine may help with hangovers, although clinical trials in humans aren’t convincing.

Still, eggs are a solid and nutritious choice if you can face eating. Eggy bread is a comforting classic and the carbs could help boost your energy if you’re feeling depleted. Or, try poached eggs with spinach and tomatoes for helpful antioxidants.

Fermented food

Some fermented foods contain beneficial microbes that could, in theory, help with the post-drinking inflammation. Over the longer term, regularly eating fermented foods may support the gut barrier, which is disrupted by alcohol.

Try egg and kimchi flatbreads (shop-bought flatbreads are fine – especially when energy levels are compromised) or the previously floated kimchi cheese toastie.

The single most scientifically proven cure

Of course, the only scientifically reliable way to avoid a hangover is not to get one in the first place. Deciding ahead of time how much you’ll drink and how you’ll manage the evening makes a real difference. Giving yourself a drinks budget, alternating alcoholic drinks with non-alcoholic ones, and switching to alcohol-free options before the night ends are all effective strategies.

Getting a meal or substantial snack onboard before you drink is also important. As Dr Adams explains, “Eating a meal rich in protein, carbohydrate and fats can slow down the absorption of alcohol, meaning that you don’t get as drunk as quickly, which ultimately impacts hangover the next day.”

Originally published December 2025

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