The Perfect Hangover Meal Plan, According To An Expert

We’re entering into party season: a time filled with fizz, cocktails and sparkly outfits. But with all this fun comes the inevitable hangovers, which means by the time Christmas Day arrives we’re often feeling lethargic. There are ways, though, to power through those post-party days – crucially, by getting the right nutrients into your body. It can be tempting to reach for fast food when you’re feeling a little worse for wear, but this can actually end up making you feel more groggy. So what should be on our recovery plates this December? Here’s what to eat on a hangover, according to Kiran Jones, Clinical Pharmacist at Oxford Online Pharmacy.

What To Eat On A Hangover

Before You Go To Bed

Swerve Morley’s and opt instead for some grilled chicken wings at home, says Kiran. ‘They have less fat and oil yet are still rich in protein to help stabilise your blood sugar, which often drops after a night of drinking.’ Before you go to bed, she recommends drinking a large glass (around 500ml) of coconut water: a natural source of electrolytes like sodium, potassium and magnesium, which will ‘replenish what was lost due to the alcohol’s diuretic effect’. 

Finally, give yourself extra brownie points by taking a vitamin B and magnesium supplement. ‘Alcohol depletes B vitamins, which are crucial for energy and brain function, while magnesium helps muscle relaxation and can reduce headaches.’

Getty Images

As Soon As You Wake Up

When you awake bleary-eyed, drag yourself straight to the kitchen for another big glass of water, this time with a squeeze of lemon. This will ‘boost hydration, support liver detoxification and aid digestion’, says Kiran.

Prone to a bit of post-prosecco nausea? Make yourself a ginger tea with some honey. ‘Ginger is a proven remedy for nausea, and honey contains natural sugars that stabilise blood sugar and support liver metabolism. For best results, boil fresh ginger in water for five to 10 minutes before adding honey for sweetness.’

If you’re feeling peckish, Kiran recommends grabbing an orange, as it’s high in vitamin C, which helps support the immune system and liver detoxification. Don’t worry, there’s some more substantial food coming.

Breakfast

A couple of hours after waking up (no judgement if you’ve been bed rotting), whip yourself up a nutritious breakfast. Kiran suggests kicking things off with a smoothie packed with goodness. ‘Fill this with ingredients such as bananas rich in potassium to replenish electrolytes; spinach high in magnesium and folate to restore what alcohol depleted; blueberries packed with antioxidants to reduce inflammation; and almond milk to provide hydration and healthy fats for energy.’

Pair this with some wholegrain toast topped with avocado and eggs. ‘The avocado will provide potassium and healthy fats to combat inflammation and stabilise blood sugar, while the eggs contain cysteine, an amino acid that helps the liver break down acetaldehyde, a toxic by-product of alcohol, and the toast supplies complex carbs for steady energy release, to support concentration and combat fatigue.’

Getty Images

Lunch

Soup might not be your first hangover craving, but it might be what your body needs. ‘You can’t go wrong with a bowl of soup to hydrate and restore sodium and other electrolytes,’ says Kiran. ‘Chicken or lentils are great sources of protein that can stabilise your energy levels to prevent midday crashes. Vegetables like carrots, celery or spinach are gentle on the stomach and full of C and B vitamins.’

She adds: ‘pair this with a small portion of a complex carb like quinoa or brown rice to replenish glycogen stores, providing a slow release of energy and supporting mental clarity.’

The Mediterranean diet has a focus on fish (c) Getty Images

Dinner

By now, that Deliveroo will feel all the more tempting, but if you can bear it swap the takeaway for a plate of goodness – Kiran’s top suggestion is fish and vegetables. ‘Salmon is high in omega-3 fatty acids to reduce inflammation and improve mood, while sweet potato is a complex carb that provides fibre and nutrients, such as vitamin C and potassium, to help fight fatigue and boost concentration.’

Add some steamed vegetables on the side, such as broccoli or asparagus – these contain ‘vitamins and antioxidants to reduce oxidative stress and aid liver function’.

It’s nearly time to wind down for a big sleep, but not before a chamomile or peppermint tea to calm the digestive system and encourage a restful night’s kip. The final thing? You guessed it: another glass of water, to prevent dehydration overnight and avoid having the dreaded two-day-hangover. There you have it, what to eat on a hangover to replenish the body throughout the Christmas festivities.