Upset Stomach After Hangover: 9 Foods to Eat And Foods That You Should Avoid!

Waking up after a night of indulgence often brings an unwelcome guest: the hangover. This unpleasant aftermath, which goes along with headache, nausea, dehydration, upset stomach, and other symptoms, takes your day off. Yet, the next meal after a heavy boozer is said to be the best with the capability to soothe the stomach and pack some strength. 

Thankfully, there are several foods that can help calm an upset stomach and bring your body back into equilibrium. Making the correct food choices can help reduce nausea, relax your stomach, and help you feel better more quickly. These choices range from hydrated options to mild, nutrient-rich meals. 

Let us explore the list of best foods for an upset stomach after a hangover and what foods to avoid.

Table Of Contents

1. The Science Behind Hangover And Upset Stomach

2. What Are The Best Foods For An Upset Stomach After A Hangover?

3. What Not To Eat During A Hangover?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References
 

The Science Behind Hangover And Upset Stomach

A hangover is the result of several physiological effects caused by alcohol:
 

• Dehydration: Alcohol is a diuretic, which leads to excessive urination and loss of fluids.
• Electrolyte Imbalance: Loss of essential electrolytes like sodium, potassium, and magnesium contributes to fatigue and nausea.
• Gastrointestinal Distress: Alcohol irritates the stomach lining, slows digestion, and increases stomach acid, leading to an upset stomach.
• Low Blood Sugar: A dip in blood sugar brought on by alcohol can make you feel weak and unsteady.
• Toxins: Alcohol metabolises into acetaldehyde, a toxic byproduct that contributes to hangover symptoms.

Nutritional needs for hangover recovery are:

• Rehydration: Water-rich foods help restore lost fluids.
• Electrolytes: Sodium, potassium, and magnesium replenish essential minerals.
• Carbohydrates: These stabilise blood sugar levels.
• Amino Acids: These help repair damaged tissues and restore energy.
• Anti-Inflammatory Agents: Ingredients that soothe irritation in the stomach.

Also Read: 12 Poor Digestion Symptoms You Shouldn't Ignore: Treatment and Prevention Methods 

What Are The Best Foods For An Upset Stomach After A Hangover?

Hangover foods for upset stomach are:

1. Bananas

A pleasant choice for your stomach, bananas are high in potassium. Potassium replenishes electrolytes lost due to alcohol-induced dehydration. The natural sugars in bananas also boost energy without overwhelming the digestive system.

How To Consume:

• Eat them plain, blend them into a smoothie, or pair them with oatmeal for a light breakfast.
   

2. Ginger

Ginger is renowned for its anti-nausea and anti-inflammatory properties. It soothes an upset stomach by reducing gastric irritation and improving digestion. ToneOp Care’s Digest 360 Tablets, with a powerful blend of 12 enzymes, restore the balance of your digestive system.

How To Consume:

• Sip on ginger tea made with fresh slices.
• Add grated ginger to hot water with honey and lemon.
   

3. Eggs

Eggs are a surprising addition to the list of hangover foods for upset stomachs. In particular, cysteine, an amino acid that aids in the breakdown of acetaldehyde, is abundant in eggs. They’re also rich in protein, which supports recovery.

How To Consume:

• Cook scrambled eggs with minimal oil.
• Pair with whole-grain toast for added carbohydrates.
   

4. Yoghurt

Probiotic-rich yoghurt restores gut health by replenishing beneficial bacteria disrupted by alcohol. Its creamy texture is gentle on an irritated stomach.

How To Consume:

• Opt for plain, unsweetened yoghurt.
• Add a drizzle of honey or fresh fruit for natural sweetness.
   

5. Coconut Water

Coconut water is an excellent natural source of electrolytes, particularly potassium. It's light on the stomach and helps rehydrate quickly.

How To Consume:

• Drink chilled coconut water as is.
• Mix with a splash of lime for added flavour.
   

6. Herbal Teas

Herbal teas such as peppermint, chamomile, or fennel soothe an irritated stomach, reduce bloated stomach, and promote relaxation.

How To Consume:

• Brew fresh herbal tea and sip slowly.
• Sweeten with a small amount of honey if desired.

Also Read: Herbal Tea and Constipation: How They Work and 5 Easy Recipes for Better Digestion!

7. Khichdi

Khichdi, a humble mixture of rice and lentils, is a quintessential Indian comfort food. Known for its light and easy-to-digest nature, khichdi is often the go-to meal for anyone feeling under the weather.

Rice provides quick energy, while lentils offer a gentle dose of protein. Its slightly mushy texture helps rehydrate the body. Khichdi can soothe an inflamed stomach, often cooked with turmeric and cumin.

8. Sattu Drink

Sattu, a flour made from roasted gram, is a popular ingredient in North India and is known for its cooling and nourishing properties. It provides protein, fibre, and essential minerals. Mixed with water, it helps replenish fluids and reduces stomach acidity.

9. Amla (Indian Gooseberry) Juice

Amla, or Indian gooseberry, is a superfood known for its detoxifying properties. A glass of amla juice can give your body the much-needed boost after a night of drinking. It is high in vitamin C, which aids liver detoxification, boosts immunity, and helps cleanse the digestive system.

How To Consume:

• Amla juice mixed with water and a pinch of salt provides instant relief.

Also Read: Enhance Vision & Eyesight: 12 Amla Juice Benefits For Eyes With Easy Steps To Prepare It at Home

What Not To Eat During A Hangover?

Don't indulge in the following foods during a hangover to upset your stomach more:

1. Greasy And Fried Foods

While greasy food might sound comforting, it can wreak havoc on an already upset stomach. Fried foods are heavy, oily, and difficult to digest, potentially leading to stomach bloating and acid reflux.

Avoid:

• Deep-fried snacks (pakoras, samosas).
• Heavy curries with lots of oil or butter.
• Fast food like burgers and fries.

Grease in these foods can irritate the stomach lining, which is already inflamed by alcohol, and slow down digestion. 

2. Spicy Foods

Spices like chilli peppers and excessive masalas can irritate your stomach and exacerbate symptoms like heartburn, nausea, and bloating.

Avoid:

• Spicy curries or gravies.
• Pickles or chutneys with high chilli content.
• Spicy street foods like pav bhaji or pani puri.

The spices in these can overstimulate the digestive system and worsen inflammation, causing discomfort.

3. Excessively Salty Foods

While salt is necessary for replenishing electrolytes, consuming too much salt can dehydrate you further and cause water retention, worsening symptoms like headaches and bloating.

Avoid:

• Salty snacks like chips or nankeens.
• Preserved foods like pickles and papads.
• Restaurant meals with heavy salt content.

Dehydration from alcohol is already a problem; excessive salt can make it worse.

4. Sugary Foods And Drinks

Sugary foods may seem like a quick source of energy, but they can cause your blood sugar levels to spike and crash, leaving you feeling more fatigued and sluggish.

Avoid:

• Sweets like gulab jamun, jalebi, or laddoos.
• Sugary beverages like sodas and processed fruit juices.
• Candies and desserts.

Refined sugar in these foods and drinks lacks the nutrients your body needs for recovery and can worsen symptoms like headaches and irritability.

Also Read: 10 Worst Fruits For Diabetics To Avoid, Sugar-Free Options And Food Considerations!

5. Caffeine

A strong cup of coffee or tea might seem like a good idea to counter fatigue, but caffeine is a diuretic that can worsen dehydration.

Avoid:

• Black coffee or strong chai.
• Energy drinks with caffeine.
• Cappuccino, Americano or latte

Caffeine can irritate the stomach, increase acid reflux, and dehydrate you further.

6. Processed And Junk Foods

Highly processed foods contain additives, preservatives, and unhealthy fats that can burden your already-struggling digestive system.

Avoid:

• Instant noodles or ready-to-eat meals.
• Packaged snacks like chips, biscuits, or crackers.
• Sugary breakfast cereals.

These foods lack essential nutrients and can prolong fatigue and nausea.

7. Carbonated Beverages

While a fizzy drink might seem refreshing, carbonation can cause bloating and gas, worsening stomach discomfort.

Avoid:

• Sodas like colas or lemon-lime drinks.
• Sparkling water with added flavours.
• Alcoholic carbonated beverages like beer.

The gas from these drinks can irritate your stomach and make you feel more bloated.

Dietitian’s Recommendation

You cannot reverse the effects of a night of indulging in alcohol, but there are the best foods and drinks for sobering up. Rest helps, too. Most of all, reduce foods containing fats, sweets, and caffeine as far as possible. They can be worsening factors to your particular health status or simply worsen your disease symptoms. 

However, you should avoid consuming any food with a lot of thick, heavy, or fatty components; in addition, you should consume water or drinks containing electrolytes as well as foods that are light and easy to digest, such as bananas and coconut water.

                                                                                   Dt. Akshata Gandevikar

The Final Say

In conclusion, if you have an upset stomach after a hangover, eating the right foods can help you feel better. Foods like bananas, toast, and ginger tea are great choices to soothe your stomach. For the gut microbiota curd rice, the comforting bowl of khichdi, and the ‘cleansing’ lemon rice, these remedies embody the moderation and restorative qualities of Indian cuisine. 

Avoid greasy and spicy foods, as they can make you feel worse. Remember to drink plenty of water to stay hydrated. With these tips, you can learn how to get rid of a hangover fast at home!

FAQs

1. Why is ginger good for a hangover?

Ginger has anti-inflammatory and anti-nausea properties that calm an irritated stomach and reduce vomiting. It also improves digestion, making it easier for the body to process food after alcohol-induced gastric distress. Fresh ginger tea or adding grated ginger to warm water is highly effective.

2. Is it ok to drink coffee during a hangover?

Coffee is not ideal for a hangover because its caffeine content can dehydrate you further. It also increases stomach acidity, potentially worsening an upset stomach. Stick to hydrating beverages like water, coconut water, or herbal teas to rehydrate and soothe your stomach.

3. Are soups effective in treating hangovers?

Yes, soups like chicken or vegetable broth are highly effective for hangovers. They’re hydrating, rich in electrolytes, and easy to digest. Adding rice or noodles can provide extra carbohydrates for energy, making it a comforting and nutrient-packed meal for recovery.

4. How soon should you eat after waking up with a hangover?

Eat as soon as you feel able to tolerate food. Start with small portions of bland foods like toast or crackers to avoid overwhelming your stomach. To support recovery, follow up with hydrating fluids and nutrient-rich foods like bananas, eggs, or oatmeal.

References

• https://health.clevelandclinic.org/best-foods-for-hangover
• https://www.verywellhealth.com/best-foods-for-hangover-8656718
• https://www.goodrx.com/health-topic/alcohol/best-worst-hangover-food-to-eat
• https://www.everydayhealth.com/diet-nutrition/the-best-and-worst-foods-for-a-hangover/
• https://ivleaguehydrate.com/the-best-and-worst-foods-to-cure-a-hangover/

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