The main thing that all our experts emphasize to deal with the symptoms of a hangover is hydration – ideally, hydration and drinking. Integrative nutritionist Ella Davar, RD, CDN, explains that alcohol is high in ethanol, which “causes dehydration due to kidney excretion.” As a result, she recommends higher hydration while drinking alcohol. This means that you always have water between drinking wine! ” In particular, she recommends eight ounces of water for each serving of alcohol.
In addition to this more proactive approach, it offers several other best options to help replenish nutrients. “My number one food is bone broth, which is high in water and the amino acid L-glutamine, which supports the gut. Some of my favorite foods that are higher in electrolytes and detoxify the liver are green juices (made from cucumbers, celery, green leafy vegetables and spices) or green smoothies, “she says.” Also, rich in probiotics pickled beets or kimchi with an egg garnish full of protein. “
Registered nutritionist Jess Cording, MS, RD, CDN adds that supplementing with B vitamins is crucial (she recommends oats, wholemeal toast and bananas), in addition to enjoying water-rich fruits and vegetables such as watermelon. However, she noted that “if you experience digestive discomfort, you may want to continue with the fruit slowly due to the higher sugar content.”
When it comes to electrolytes, Cording offers potassium-rich options such as “leafy vegetables, tomatoes, avocados, melons, winter squash and potatoes” plus magnesium foods such as nuts, seeds and sweet potatoes. Adding a little sodium is also key, but she said she “would encourage getting it from probiotic foods like pickles or sauerkraut or adding a pinch of salt instead of getting it from processed options.”
Finally, Cording emphasizes the importance of eating foods that will help stabilize your blood sugar: “Depending on how you feel, try to include some soft proteins (a few ideas: bone broth, eggs / egg white, collagen powder) and healthy fats (eg avocado, nut oil). ”Below are some easy eating ideas to try: