Top Foods to Feel Your Best While Drinking Alcohol (and After!)

We all love a good night out, filled with sparkling outfits, dancing with friends, and trying new cocktails. However, the morning after can sometimes feel like a personal nightmare, thanks to the dreaded hangover. While we can’t promise to cure all your morning-after woes, there are expert-approved ways to make your morning easier. One of the most effective methods? Food. Eating the right foods before a night out can help you stay full, hydrated, and even protect you from some of the unpleasant morning-after feelings.

Expert Advice

To understand the topic better, we spoke with Dr. Catherine O’Sullivan, a nutrition scientist and dietitian, about what to eat when you’re planning a night out. “The harsh truth is that there’s no magic hangover cure, but there are real ways to ease the symptoms and speed up recovery,” she explains. “The main areas to focus on are hydration, blood sugar levels, and gut health.”

Another often-overlooked aspect is the amount of alcohol you can consume without harm. The British health system recommends limiting yourself to 14 units per week, spread over at least three days. For reference, a 750ml bottle of wine (13.5% ABV) is about 10 units. A shot of spirits is one unit, and a 330ml bottle of beer is approximately 1.7 units. With this in mind, here are Dr. O’Sullivan’s tips for the best foods to eat before your first drink…

What to Eat (and Drink) Before Drinking Alcohol: 5 Tips to Follow

1. Hydrate, Hydrate, Hydrate

Before heading out, try to drink at least two liters of water throughout the day, advises Dr. O’Sullivan. Even better, have a large glass of water an hour before you go out. It may sound simple, but hydration really works. You can add a slice of lemon to your glass for an extra boost—your liver will thank you.

2. Try Juice or Kombucha for Benefit and Taste

A glass of fruit juice before going out can help replenish your vitamin C levels, which alcohol tends to deplete. Even better, try a glass of kombucha. This fermented drink supports your gut microbiome. Dr. O’Sullivan adds that probiotics, like kefir, not only strengthen the microbiome but also create a protective barrier in the stomach, slowing down alcohol absorption. At the very least, you’ll feel better; at best, you’ll have a real relief in the morning.

3. Focus on Healthy Fats

Foods with higher fat content stay in the stomach longer, which means they slow down the absorption of alcohol into the bloodstream. This leads to a more stable state during the night and fewer chances of feeling terrible in the morning. Salmon, avocado, and nuts are classic choices that work.

4. The Perfect Pre-Night Out Dinner: Sushi

“If you’re eating out, choose Asian cuisine,” advises O’Sullivan. It’s rich in plant-based ingredients and fermented foods, which are extremely beneficial for the gut. Sushi, miso soup, ramen, kimchi, stir-fry—all these are not only delicious but also genuinely helpful for your microbiome. If you’re eating at home, look for recipes like miso salmon rice, tofu noodles, or ramen.

5. Add Liver-Friendly Ingredients

Turmeric, cinnamon, kale, broccoli, beetroot, lemon, avocado—these are all foods that support liver health. It’s a good idea to include them in your diet before a night out.

What to Eat While Drinking Alcohol

Opt for plant-based or dairy products. Eating while drinking alcohol is always a good idea as it slows down its absorption, keeping you in better shape for longer. “Choose plant-based foods or dairy products with live cultures, such as yogurts or cheeses,” advises Dr. O’Sullivan. If you’re snacking on the go, look for whole-grain sandwiches with vegetables and proteins or salads with legumes, cheese, nuts, and greens.

Forget about chips—opt for olives or nuts instead. Salty snacks increase dehydration, which is exactly what you want to avoid. Instead, choose foods with slow carbohydrates: nuts, chickpea snacks, crispy hummus, dates, or olives. They help keep your blood sugar levels more stable, meaning fewer mood swings, less intoxication, and an easier morning.

Avoid carbonated and sweet drinks, as they can speed up alcohol absorption and lead to a quicker intoxication. Instead, sip on water or non-alcoholic beverages throughout the night to stay hydrated.

For more information on nutrition and health, you can refer to authoritative sources like the NHS website.