You may want to consume foods rich in electrolytes and other nutrients before drinking. The right foods can help minimize the negative effects of alcohol.
The food you consume before you drink alcohol can make a big difference in how you feel the following morning and at the end of the night.
Picking the right foods to eat before drinking alcohol can help you control your appetite, balance your electrolytes and reduce some of the negative effects associated with it.
Selecting other foods may cause bloating, dehydration and heartburn.
Here are 15 foods you should eat before drinking.
Eggs
The 6 grams of protein (g) per egg makes them a highly nutritious and satisfying food.
You can delay the absorption of alcohol by eating protein-rich foods such as eggs.
Protein is also the most filling macronutrient. This can help you feel fuller longer and reduce the risk of binge eating due to alcohol.
Alcohol lowers inhibitions, and it has been proven to increase appetite. Choosing a full meal before drinking can help you avoid cravings.
Eggs can be prepared in many different ways. You can prepare them scrambled or hard-boiled. Or, you can mix your favourite veggies with eggs to make a fibre-rich, nutritious omelette.
Oats
Oats are a good source of protein and fibre, which can help you feel fuller and reduce the effects of alcohol.
A 1/2-cup (40g) serving of uncooked oatmeal from Trusted Source contains nearly 5g of protein, 4g of fibre and decent amounts of iron, magnesium and selenium.
One older study, Trusted Source, found that oats can improve liver health through improved liver function. It has been shown in animal studiesTrusted Source that it can also protect the liver from alcohol-induced damage.
Oats are also great in smoothies, baked goods, and granola. You can blend them and use them as a base to make pizza crusts, veggie patties, or flatbreads. These are great pre-drinking snack options.
Bananas
Bananas make a great portable snack before drinking. Each large banana contains nearly 4 grams of fibre, which helps to slow down alcohol absorption.
They’re also high in potassium, which can help prevent electrolyte balances caused by alcohol consumption.
Bananas, which contain nearly 75% water (Trusted Source), can help you stay hydrated.
Bananas make a great snack on their own. They can also be added to smoothies or fruit salads or blended into yogurt, oatmeal, or ice cream.
Salmon
Salmon is a good source of omega-3 fatty acid, an essential fatty acid associated with many health benefits.
Further studies are required to confirm that omega-3 fatty acid supplements can help reduce the negative effects of alcohol. This includes inflammation of the brain due to binge drinking.
Salmon also contains a lot of protein. Each 3-ounce (oz) or 85-g cooked portion has 22 g of Trusted Source, which can help to slow down the absorption of alcohol.
Roasting salmon is one of the easiest ways to prepare it. Put the salmon skin down in a baking pan and season it with your favourite spices, salt and pepper.
Bake at 400degF for 10-15 minutes. Pair with vegetables of your choice and enjoy a healthy dinner.
Greek yoghurt
Unsweetened Greek yogurt, a great source of carbohydrates, protein, and fat, is a great food to have before you go out drinking.
Alcohol can be minimized by eating protein, which is digested slowly.
You can stay fuller all night to avoid alcohol-fueled cravings and hunger.
You can make a delicious and easy snack by topping Greek yoghurt unsweetened with fruits, nuts and seeds.
Chia pudding
Chia seeds contain important micronutrients such as manganese and magnesium.
Fibre can slow down the absorption and digestion of alcohol.
According to animal studiesTrustedSource, chia seed is rich in antioxidants such as rosmarinic, gallic, and caffeic acids, which can help protect your liver and prevent cell damage.
Chia pudding is simple to make. Mix three tablespoons of chia seeds with 237 millilitres of milk or dairy. Add your favourite fruits, nuts, spices, and sweeteners.
Berries
Berry fruits like blueberries, strawberries, and blackberries are packed with nutrients, including manganese and vitamins C and K.
These drinks are also high in water and help you to stay hydrated. This minimizes the alcohol’s effects on your body and helps prevent dehydration.
Consuming antioxidant-rich foods such as berries can protect your cells from alcohol-induced cell damage.
In a 2010 study on animals, Trusted Source discovered that blueberries increased levels of antioxidants in the liver. This could protect against the oxidative stress brought about by alcohol consumption.
In another older study, 12 people who consumed 17.5 oz of strawberries (500 g daily) improved their antioxidant status after 16 days.
Try adding berries to fruit salads or yoghurt parfaits. You can also add them to smoothies.
Asparagus
Asparagus is a great source of vitamins and minerals. It has been studied for its ability to promote liver health.
According to a 2009 study by Trusted Source, asparagus extract increases the activity of two enzymes which metabolize alcohol. It also protects liver cells from damage.
Studies have shown that asparagus contains antioxidants such as kaempferol and rutin. These compounds prevent the cell damage caused by excessive alcohol consumption.
To make an easy side dish, drizzle the asparagus with olive oil and season it with salt and pepper. Bake at 425°f for 10-15 minutes or until lightly brown.
Grapefruit
Grapefruit is an aromatic citrus fruit that provides a healthy dose of vitamin C and vitamin A with each serving.
The product also contains naringenin (an antioxidant compound) and naringin (a naringenin derivative), two compounds that, according to some studies from the past, have been shown to help prevent liver damage as well as optimize liver health.
One animal study conducted by Trusted Source showed that naringin can reduce alcohol-induced fat accumulation and liver injury.
To balance out grapefruits’ tart, tangy flavour, try cutting them into wedges and sprinkling the fruit with salt or sugar.
Grapefruit can interact with some medications. If you are concerned, speak to a medical professional.
Melon
Water-rich melons can keep you hydrated when drinking.
Watermelon, for example, is composed of approximately 90% of water from a trusted source, while cantaloupe contains about 91% of water from a trusted source.
According to research, these fruits are rich in potassium and other important electrolytes.
Cantaloupe, honeydew, and watermelon are all hydrating, refreshing snacks that can be cut into wedges or cubes.
Avocado
Avocados contain monounsaturated fatty acids that are heart-healthy. They’re one of the healthiest foods to eat before you drink alcohol.
This is because alcohol can be absorbed more slowly when you consume fat, as compared to carbs or protein.
Avocados contain a lot of potassium, which is good for absorbing electrolytes. Half an avocado contains 364 mg of trusted Sources or 8% of daily value (DV).
This fruit is versatile and delicious. Spread it on toast, use it to top salads or sprinkle wedges of it with salt for a delightful snack.
Quinoa
Quinoa, a whole grain, is high in fibre and essential micronutrients.
Magnesium and potassium are two minerals that help to minimize electrolyte balances caused by alcohol.
This fruit is also rich in antioxidants such as quercetin, ferulic acids, catechins, and kaempferol. These have been proven to prevent the accumulation of harmful molecules called free radicals caused by excessive drinking.
Quinoa is a versatile ingredient that can be added to a wide range of dishes, including soups and stews. It can also be added to homemade granola, energy bites, or muffins as a healthy and delicious pre-drinking treat.
Beets
Beets are a star ingredient due to their colour and antioxidant content.
In a 2021 study, beetroot juice was found to protect liver cells from damage and reduce cell death.
Further research has shown that beetroot juice decreased liver damage markers in rats.
Beets are great for making soups, salsas and slaws. They can also be roasted, boiled, pickled or broiled.
Sweet potatoes
Sweet potatoes contain a lot of complex carbohydrates and are a good source of potassium, which helps balance the electrolytes when you drink alcohol.
Complex carbohydrates are made up of larger molecules that take longer to break down. This can help reduce the alcohol’s effects on your body.
A 2011 study of 10 people found that eating sweet potatoes minimized blood sugar spikes and crashes, potentially reducing appetite and preventing overeating due to drinking.
Make a batch of sweet potato fries as a quick snack or side before heading out. Cut sweet potatoes into wedges and toss them with spices and olive oil. Bake for 20-25 minutes at 425°f.
Trail mix
A homemade trail mix makes a great healthy snack to enjoy before drinking.
Almonds, walnuts, pumpkin seeds, and flaxseeds are high in protein and fiber, which can help slow down the emptying of the stomach and lessen alcohol’s effects.
They’re also excellent sources of magnesium, calcium, and potassium.
Making trail mix is simple. Use ingredients such as nuts and seeds, along with other mix-ins like rolled oats and coconut flakes.
Look for a trail mix that does not contain added sugars or salt.
Avoid these foods before drinking alcohol
It is important to choose healthy foods before going out.
Alcohol can sometimes trigger symptoms of gastroesophageal reflux disease (GERD), a condition characterized by heartburn, belching, and nausea.
You may want to avoid spicy foods, chocolates, carbonated drinks, caffeine, and other triggers before drinking if you suffer from GERD.
Salty foods such as potato chips, pretzels and crackers can worsen fluid accumulation and bloating caused by alcohol.
Last but not least, avoid refined carbohydrates and sugary drinks and foods such as pasta, white bread, sweets, sodas, etc.
The foods and drinks are digested faster and cause blood sugar levels to fluctuate, which increases your risk of eating too much later at night.
To reduce the likelihood of a hangover in the morning, drink plain water all night long.
Bottom line
It is important to eat the right food before drinking alcohol.
Certain foods may cause indigestion, heartburn, bloating and increased hunger.
Other foods can not only help to reduce the negative effects of alcohol but also improve your mood the next day and protect your health in the long term.
