{"id":1096945,"date":"2025-12-17T01:45:26","date_gmt":"2025-12-16T22:45:26","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1096945"},"modified":"2025-12-17T01:45:26","modified_gmt":"2025-12-16T22:45:26","slug":"the-15-best-foods-to-eat-before-a-night-of-drinking","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1096945","title":{"rendered":"The 15 Best Foods to Eat Before a Night of Drinking"},"content":{"rendered":"
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The 15 Best Foods to Eat Before a Night of Drinking<\/h1>\n
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By<\/span><\/p>\n
Beth Krietsch<\/p>\n
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\"Beth\"Beth<\/div>\n<\/div>\n
\nBeth Krietsch\n<\/div>\n
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    \nBeth Krietsch is a health and food writer with a Masters’s Degree in Public Health Nutrition. She covers wellness for Byrdie, with an emphasis on food and nutrition.\n<\/div>\n<\/div>\n
    \nByrdie’s Editorial Guidelines\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
    Updated on April 03, 2025 05:21PM<\/div>\n<\/div>\n
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    Brooke Alpert, MS, RD, CDN<\/p>\n
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    Going out for a night on the town is so much fun…until you wake up the next morning with a crippling headache, seasick-level nausea, and unquenchable thirst after indulging in one too many drinks. Drinking in moderation (defined by the Dietary Guidelines for Americans as up to one drink per day for women, and up to two drinks per day for men) doesn’t usually yield such results, but drinking too much has a lot of negative health effects, including depression, anxiety, liver disease, and high blood pressure\u2014and of course the debilitating hangovers.\n<\/p>\n

    The only surefire way to avoid the negative effects of alcohol is to ditch drinking altogether. But if you’re not ready to quit drinking and know you\u2019re going to be having a few alcoholic beverages, there are ways to keep a hangover at bay. Eating a meal before heading out is a good place to start. Food keeps the alcohol in your stomach longer and slows the rate at which the alcohol is absorbed into the body, which means you’d need more alcohol to feel intoxicated (and hungover the next day).\n<\/p>\n

    Paige Heiden, MS, RD, a registered dietitian at Culina Health explains, “<\/em>Healthy fats and high-fiber carbohydrates can help maintain stable blood sugar levels and improve overall recovery after drinking.”\n<\/p>\n

    \u201cWhen you eat something before drinking, it slows down alcohol\u2019s rate of absorption, so you don’t get drunk as quickly,\u201d adds Alissa Rumsey, MS, RD, CSCS, a New York City-based registered dietitian. \u201cEating a meal that includes protein, fat, and carbohydrates is ideal, as this combination will fill you up and get absorbed more slowly.\u201d\n<\/p>\n

    Read on for more on what Heiden, Rumsey, and orthopedic surgeon, Anthony Kouri, MD, say about the types of foods you should be eating before drinking alcohol.<\/strong><\/p>\n

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    Meet the Experts<\/p>\n

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    • Alissa Rumsey, MS, RD, CSCS, is a registered dietitian based in New York, NY.<\/li>\n
    • Anthony Kouri, MD, is an orthopedic surgeon at the University of Toledo Medical Center.<\/li>\n
    • Paige Heiden, MS, RD, is a registered dietitian at Culina Health.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n
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      01<\/span>of 15<\/span><\/div>\n
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      Bananas <\/span><\/h2>\n

      Bananas are high in potassium, which is an electrolyte that plays an important role in muscle function, blood pressure, nerve function, and fluid regulation. Our bodies tend to lose potassium when we drink alcohol (especially when drinking excessive amounts), so eating potassium-rich foods prior to drinking can help boost the amount in your body. Spinach, avocado, potatoes, lentils, milk, and yogurt are also high in potassium and great to snack on before drinking.\n<\/p>\n<\/div>\n<\/div>\n

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      02<\/span>of 15<\/span><\/div>\n
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      Melon <\/span><\/h2>\n

      Watermelon and cantaloupe are both great to consume before drinking because they contain a lot of water, which hydrates the body. Consuming melon and other hydrating foods can help prevent some of the dehydration that\u2019s associated with alcohol consumption, Rumsey says.\n<\/p>\n<\/div>\n<\/div>\n

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      03<\/span>of 15<\/span><\/div>\n
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      Salmon <\/span><\/h2>\n

      Salmon is rich in Vitamin B12, an important nutrient that\u2019s often diminished with alcohol consumption. It\u2019s also high in protein and healthy fats, both of which may slow the absorption of alcohol into the body, according to Rumsey. For an excellent pre-drinking meal, roast some salmon and pair it with asparagus and your favorite whole grains.\n<\/p>\n<\/div>\n<\/div>\n

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      04<\/span>of 15<\/span><\/div>\n
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      Greek Yogurt <\/span><\/h2>\n

      Greek yogurt is high in protein, which is digested slowly and slows the absorption of alcohol, says Rumsey. In addition to protein, yogurt also contains fats and carbohydrates, making it a nutritious food that\u2019s filling, provides lots of energy, and doesn\u2019t cause blood sugar fluctuations, says Dr. Kouri.\n<\/p>\n

      \u201cAlcohol tends to make us crave food, but this can be thwarted by a high-protein snack,\u201d he says.\n<\/p>\n<\/div>\n<\/div>\n

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      05<\/span>of 15<\/span><\/div>\n
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      Water & Electrolytes <\/span><\/h2>\n

      Alcohol is a diuretic (to put it bluntly, it makes you pee) and can easily lead you to become dehydrated. For this reason, sipping a few glasses of water is one of the most important things you can do before drinking. In addition to drinking water, you can also eat water-rich foods like cucumber, strawberries, and lettuce.\n<\/p>\n

      Heiden explains, “Staying hydrated before a night of drinking is key. You may also consider incorporating electrolytes (IE: coconut water) with your pre-drink meal to enhance hydration and electrolyte replenishment.”\n<\/p>\n<\/div>\n<\/div>\n

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      06<\/span>of 15<\/span><\/div>\n
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      Chicken <\/span><\/h2>\n

      High in protein, chicken may help slow the rate of alcohol being absorbed into the body. \u201cProtein, along with fat and fiber, takes longer to digest which can help slow how quickly your blood alcohol level increases,\u201d Rumsey says.\n<\/p>\n<\/div>\n<\/div>\n

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      07<\/span>of 15<\/span><\/div>\n
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      Eggs <\/span><\/h2>\n

      Eggs are another excellent high-protein food choice that may help slow your body\u2019s absorption of alcohol. But the benefits don\u2019t stop at protein alone. Eggs are also high in an amino acid called cysteine which plays a role in alcohol metabolism.<\/p>\n<\/div>\n<\/div>\n

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      08<\/span>of 15<\/span><\/div>\n
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      Avocado <\/span><\/h2>\n

      Avocado contains potassium, an important electrolyte that\u2019s often diminished with heavy alcohol consumption. Somewhat of a nutritional powerhouse, avocado is also dense in healthy fats, which digest slowly to keep you full and may slow the absorption of alcohol into your blood. One of the best things about avocado is that you can easily add it to nearly any meal.\n<\/p>\n

      Heiden suggests adding it to whole grain toast, saying, “Avocado contains monounsaturated fats that help keep your blood sugar stable, while whole grain bread provides high-fiber carbohydrates to support sustained energy levels.\n<\/p>\n<\/div>\n<\/div>\n

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      09<\/span>of 15<\/span><\/div>\n
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      Asparagus <\/span><\/h2>\n

      Some studies show that asparagus can be beneficial to liver health. \u201cStudies have demonstrated that asparagus extract can improve markers of liver function in mice with liver damage,\u201d Dr. Kouri says. He adds that asparagus also contains many antioxidants that may be able to repair damage caused by alcohol.\n<\/p>\n<\/div>\n<\/div>\n

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      10<\/span>of 15<\/span><\/div>\n
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      Sweet Potatoes <\/span><\/h2>\n

      Sweet potatoes are a good addition to any meal or snack before you head out for a few drinks. They contain potassium and other electrolytes, and they\u2019re also complex carbohydrates, which means they take a while to break down and may help slow the absorption of alcohol in the body.\u00a0\u00a0\n<\/p>\n

      Sweet potatoes have other benefits too. \u201cResearch has shown that sweet potatoes prevent swings in blood sugar, which can prevent the overeating caused by drinking,\u201d Dr. Kouri says.\n<\/p>\n<\/div>\n<\/div>\n

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      11<\/span>of 15<\/span><\/div>\n
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      Korean Pear Juice <\/span><\/h2>\n

      People who consume Korean pear juice (also known as Asian pear juice) before drinking may experience less severe hangovers the next day, research shows. \u201cKorean (or Asian) pears have properties that work on enzymes of alcohol metabolism, specifically alcohol dehydrogenase and aldehyde dehydrogenase,\u201d Dr. Kouri says. \u201cThis speeds up alcohol elimination from the body.\u201d\n<\/p>\n

      But remember to drink your pear juice before your first drink. Sipping pear juice at the end of the night probably won\u2019t help prevent a hangover the next day.\n<\/p>\n<\/div>\n<\/div>\n

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      12<\/span>of 15<\/span><\/div>\n
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      Hummus <\/span><\/h2>\n

      Containing a healthy mix of fat, protein, and carbohydrates, hummus is a great snack choice before drinking. It\u2019s a particularly good option for someone looking to load up on protein from a plant-based source.\n<\/p>\n<\/div>\n<\/div>\n

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      13<\/span>of 15<\/span><\/div>\n
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      Oats <\/span><\/h2>\n

      A big bowl of oatmeal might not sound super fun before a night out, but oats are an amazing source of both fiber and protein\u2014two things that can help keep you feeling full and in turn, curb the ill effects of drinking. What’s even cooler is that in animal studies, oats have been shown to protect against alcohol-induced liver issues .\n<\/p>\n<\/div>\n<\/div>\n

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      14<\/span>of 15<\/span><\/div>\n
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      Chia Pudding <\/span><\/h2>\n

      Not only is chia pudding delicious and easy to make but it’s loaded with nutrients that will help prevent a debilitating hangover. Chia seeds alone are an incredible source of fiber and protein (you can even add them into a smoothie before you head out if you don’t want the full-on pudding), but pairing them with Greek yogurt can increase the protein, keeping you feeling fuller for longer.\n<\/p>\n

      Heiden explains, ”\u00a0Chia seeds provide omega-3 fatty acids and fiber to slow digestion and stabilize blood sugar, while Greek yogurt offers protein and probiotics to support digestion.”\n<\/p>\n<\/div>\n<\/div>\n

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      15<\/span>of 15<\/span><\/div>\n
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      Berries <\/span><\/h2>\n

      Like melons, berries are incredibly hydrating\u2014but they’re also chock full of antioxidants. We already know that antioxidants are great for the skin and reduce the damage done by the sun, but animal studies have shown that blueberries increase the number of antioxidants in the liver, potentially protecting the liver against damage done by drinking alcohol. You can add berries to a smoothie, a cup of Greek yogurt, and into your chia pudding for a more complete meal.\n<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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      Article Sources<\/span><\/div>\n<\/div>\n
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      Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.<\/div>\n
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      1. \n

        U.S. Department of Agriculture and U.S.\u00a0Department of Health and Human Services.\u00a02020 \u2013 2025 Dietary Guidelines for Americans.<\/p>\n<\/li>\n

      2. \n

        Baj J, Flieger W, Teresi\u0144ski G, et al. Magnesium, Calcium, Potassium, Sodium, Phosphorus, Selenium, Zinc, and Chromium Levels in Alcohol Use Disorder: A Review.\u00a0J Clin Med<\/em>. 2020;9(6):1901. doi:10.3390\/jcm9061901<\/p>\n<\/li>\n

      3. \n

        Cleveland Clinic. What Should You Eat When You’re Hungover? Updated December 10, 2020.<\/p>\n<\/li>\n

      4. \n

        Cleveland Clinic. Hangover. Updated September 24, 2020.<\/p>\n<\/li>\n

      5. \n

        Mackus M, Loo AJV, Garssen J, Kraneveld AD, Scholey A, Verster JC. The Role of Alcohol Metabolism in the Pathology of Alcohol Hangover.\u00a0J Clin Med<\/em>. 2020;9(11):3421. doi:10.3390\/jcm9113421<\/p>\n<\/li>\n

      6. \n

        Poormoosavi SM, Najafzadehvarzi H, Behmanesh MA, Amirgholami R. Protective Effects of\u00a0Asparagus Officinalis<\/em>\u00a0Extract Against Bisphenol A- induced Toxicity in Wistar Rats.\u00a0Toxicol Rep<\/em>. 2018;5:427-433. doi:10.1016\/j.toxrep.2018.02.010<\/p>\n<\/li>\n

      7. \n

        Lee HS, Isse T, Kawamoto T, Baik HW, Park JY, Yang M. Effect of Korean Pear (Pyruspyrifolia Cv. Shingo) Juice on Hangover Severity Following Alcohol Consumption.\u00a0Food Chem Toxicol<\/em>. 2013;58:101-106. doi:10.1016\/j.fct.2013.04.007<\/p>\n<\/li>\n

      8. \n

        Rebello CJ, O\u2019Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev. 2016;74(2):131-147.<\/p>\n<\/li>\n

      9. \n

        Mir SM, Sahu BD, Koneru M, et al. Supplementation of oat (Avena sativa L.) extract abates alcohol-induced acute liver injury in a mouse model. Nutr Res. 2018;54:80-92.<\/p>\n<\/li>\n

      10. \n

        https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170554\/nutrients<\/p>\n<\/li>\n

      11. \n

        Wang YP, Cheng ML, Zhang BF, et al. Effect of blueberry on hepatic and immunological functions in mice. Hepatobiliary Pancreat Dis Int<\/em>. 2010;9(2):164-168.<\/p>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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        Read more:<\/div>\n
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        • Health & Wellness<\/span><\/li>\n
        • Nutrition<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/article>\n

          Source URL: https:\/\/www.byrdie.com\/best-foods-eat-before-drinking-alcohol-4764157<\/p>\n","protected":false},"excerpt":{"rendered":"

          The 15 Best Foods to Eat Before a Night of Drinking By Beth Krietsch Beth Krietsch Beth Krietsch is a health and food writer with a Masters’s Degree in Public Health Nutrition. She covers wellness for Byrdie, with an emphasis on food and nutrition. Byrdie’s Editorial Guidelines Updated on April 03, 2025 05:21PM Reviewed by […]<\/p>\n","protected":false},"author":1,"featured_media":1096946,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[83],"class_list":["post-1096945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-politics","tag-byrdie-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1096945","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1096945"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1096945\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/media\/1096946"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1096945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1096945"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1096945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}