After a night of drinking, you might wake up groggy, nursing a headache and craving classic comfort foods like bacon butties, hash browns, full fry-ups and sugary drinks.
While familiar favourites may be tempting, these can upset your digestive system and cause blood sugar crashes, leaving you feeling drained.
These simple, quick-to-prepare alternatives are kinder on your digestive system, and are packed with all the nutrients and energy you need to recover. i speaks to the experts about the best hangover cure swaps.
Swap fried eggs on white toast for avocado on whole grain toast
Avocado on whole grain toast is the perfect choice when recovering from a hangover, according to Sas Parsad, nutritionist and founder of The Gut Co.
“Whole grain toast adds fibre promoting digestion, while the avocado is rich in healthy fats and potassium restoring electrolytes lost after drinking,” Parsad explains.
This simple, satisfying meal nourishes your body without weighing you down or upsetting your stomach.
By contrast, eggs cooked in hot oil and served on white bread are high in sugar, while the fried oil ups the calorie content, and also contains trans fats which can increase inflammation. Studies have shown that inflammation is correlated to hangover severity and a general feeling of unwellness.
Swap a bacon butty for a smoked salmon sandwich
A bacon butty is one to stay away from, warns Alexa Mullane, a nutritional therapist and adviser at Wiley’s Finest. “You should be wary of its exceptionally high fat content.”
“It has high added processed fats which contribute to increased LDL (“bad”) cholesterol levels and a higher risk of heart disease if consumed excessively.”
Mullane instead suggests a smoked salmon sandwich, paired with whole-grain bread and healthy toppings, offering a more balanced nutritional profile.
The protein in salmon can help metabolise the alcohol, and is coupled with essential nutrients like vitamin D and selenium, which are vital for bone health and immune function.
It’s also rich in omega-3 fatty acids, which are known for their cardiovascular benefits.
Swap instant pot noodles for homemade noodle soup with veggies and protein
Pot Noodles are quick, cheap and easy to make, but that doesn’t mean it’s necessarily good for you.
“They’re also notoriously high in salt, with some varieties containing up to half your daily recommended intake in just one serving,” warns Mullane.
She adds “high sodium consumption is linked to high blood pressure and cardiovascular issues” and can also lead to additional dehydration on a hangover.
For an easy-to-make alternative, try making your own noodle soup with fresh vegetables and a lean protein like chicken or tofu, Mullane suggests.
“This will give you a soothing, hydrating meal while providing essential nutrients for recovery. Plus, it’s easy on the gut and can help replenish electrolytes.”
Swap a beef burger and chips for a turkey breast burger with sweet potato wedges
If you’re in the mood for a burger, Parsad advises swapping the greasy takeaway version for a grilled turkey breast burger with sweet potato wedges.
Sweet potatoes, he explains, along with other complex carbohydrates like squash and whole grains, can help replenish energy depleted by alcohol.
“Turkey also contains less saturated fat and a higher protein content than beef, making it a better choice for managing cholesterol.”
“Since alcohol disrupts sleep, incorporating foods rich in tryptophan – such as turkey, salmon, eggs, and milk – can support melatonin production, promoting better sleep quality.”
Swap a grilled cheese toastie for a spinach and squash omelette
Avoid a typical cheese toastie in the morning, which is high in saturated fat and salt – both linked to high cholesterol and high blood pressure, and increases your risk of heart and circulatory disease. The fried oil can again exacerbate hangover symptoms by increasing inflammation throughout the body. Fats are digested more slowly which means that greasy foods stay in your stomach longer, which can cause nausea and bloating,
Dr Carrie Ruxton, dietitian, says: “Perhaps opt for some eggs in the morning with spinach and squash frittata. The eggs provide protein and B vitamins to replenish the lost nutrients that the metabolism of alcohol steals from your body.”
The squash is a source of healthy carbohydrates to top up blood sugar levels. Adding spinach boosts the vitamin C, iron and fibre content.
“I suggest adding grated mature cheddar as you only need a small amount and this keeps the fat and calories lower, or choosing a low-fat cheddar-style alternative.”
Swap cola or Lucozade for a kombucha
“Lucozade is loaded with added sugars (a 500ml bottle contains 15.5 cubes of sugar!) which provide quick energy but little nutritional value, and its high glycemic index can lead to rapid energy dips,” explains Mullane.
Kombucha is a healthier choice as it contains some natural sugars from the fermentation process, and its sugar levels are significantly lower than Lucozade.
“Kombucha tastes great, but also contains beneficial probiotics that support gut health. A healthy gut microbiome is linked to better digestion, improved immunity, and even enhanced mental well-being.”
Meanwhile, if a sugary coffee is your go-to when suffering after a big night, consider a green smoothie instead, says Steve Bennett from Health Results and author of Fibre First.
“They contain large amounts of sugar that will spike your blood sugar and leave you feeling worse later. Stick to black coffee or coffee with minimal additives.”
Or, kick start the day with a revitalising green smoothie – the combination of vitamins, along with potassium from a banana, is more likely to relieve your symptoms.
Instead of full-fat creamy curries, try a veggie or chicken curry with coconut milk
Curries can be comforting, but creamy versions often come with added fat and calories, says Mullane.
She suggests opting for a curry with coconut milk instead of heavy cream.
“Coconut milk is lower in fat and provides anti-inflammatory benefits, while veggies or lean protein help nourish your body and support digestion.”
Swap sugary cereals and pastries for Greek yoghurt with berries
Craving something sweet but want to avoid the sugar overload? Try a bowl of plain Greek yoghurt with fresh berries.
Helen Bell, a nutritionist at UK Care Guide, describes it as a “light, satisfying option that’s kind to your stomach while giving your body the nutrients it needs to feel better.”
“Greek yoghurt is a great source of probiotics, which can help restore your gut’s balance after drinking,” she explains.
“The berries add natural sweetness and antioxidants, which are great for fighting inflammation.”
Swap a packet of crisps for popcorn, nuts and seeds
A packet of crisps may be within easy reach, but Steve Bennett, health coach and author of Fiber First, says stay away.
They provide little nutritional value, he explains. “Crisps are also extremely energy-dense, which makes them particularly attractive when you’re hungover.”
For snacks, he says opt for nuts, popcorn, or even pretzels. They have that satisfying crunch, and they keep you fuller for longer.
