Before drinking, you may want to eat foods high in protein, electrolytes, and other key nutrients. Eating the right foods minimizes the adverse effects of alcohol.
What you eat before drinking alcohol can have a significant impact on how you feel at the end of the night — and the next morning.
In fact, picking the right foods before you indulge in an alcoholic beverage or two can help control hunger, balance electrolytes, and decrease some of the adverse effects associated with alcohol.
Conversely, selecting other foods can end up causing bloating, dehydration, heartburn, and indigestion.
Here are the 15 best foods to eat before drinking.
Eggs are highly nutritious and filling, packing
Snacking on protein-rich foods like eggs before drinking alcohol can help slow the emptying of your stomach and delay alcohol absorption.
Plus, protein is the most filling macronutrient, keeping you feeling fuller for longer, which can reduce your risk of alcohol-induced food binges later in the night.
Since alcohol lowers inhibitions and has been shown to enhance appetite, choosing a filling meal before a night of drinking may be a smart way to minimize cravings later on.
You can enjoy eggs in many ways. Prepare them scrambled, hard-boiled, or mixed with your choice of veggies for a nutritious, fiber-filled omelet.
Oats double as a great source of fiber and protein, both of which support feelings of fullness and ease the effects of alcohol.
In fact, a
In addition to its stellar nutritional value, one
Besides oatmeal, oats work well in baked goods, granola bars, and smoothies. They can even be blended and used as a base for pizza crusts, veggie patties, or flatbreads, which are perfect choices for pre-drinking snacks.
Bananas are an excellent, portable snack to have on hand before drinking. They pack
Plus, they’re high in potassium, which may prevent electrolyte imbalances associated with drinking alcohol.
Because they’re made up of nearly
Bananas are a healthy, convenient snack all on their own, but can also be topped with peanut butter or added to smoothies, fruit salads, oatmeal, or yogurt for a power-packed treat.
Salmon is
Some research suggests that omega-3 fatty acids could help reduce some of the harmful effects of alcohol, including inflammation in the brain caused by binge drinking, but further studies are needed.
Salmon is also high in protein, supplying
One of the simplest ways to prepare salmon is by roasting it. Place salmon in a baking dish with the skin down and season with salt, pepper, and your choice of spices.
Simply bake at 400°F (200°C) for around 10–15 minutes, then pair with your choice of vegetables and enjoy as a healthy meal.
Offering a good balance of protein, fat, and carbohydrates, unsweetened Greek yogurt is one of the best foods to eat before a night of drinking.
Protein is especially key, as it’s digested slowly and can minimize the effects of alcohol on your body by slowing its absorption.
It can also help keep you full all night long to prevent hunger and cravings fueled by alcohol.
Try topping unsweetened Greek yogurt with fruit, nuts, and seeds for an easy, filling, and delicious snack before drinking.
Chia seeds are a
In particular, fiber can help delay the emptying of your stomach and slow the absorption of alcohol into your bloodstream.
Plus, chia seeds are rich in antioxidants, such as rosmarinic acid, gallic acid, and caffeic acid, all of which may help prevent cell damage and protect your liver, according to some
Chia pudding is easy to make. Simply mix 3 tablespoons (42 g) of chia seeds with 1 cup, or 237 milliliters, of dairy or nondairy milk, alongside your choice of fruits, nuts, spices, and natural sweeteners.
Berries like strawberries, blackberries, and blueberries are loaded with essential nutrients, including fiber, manganese, and vitamins C and K.
They’re also rich in water, helping you stay hydrated, which minimizes the effects of alcohol and prevents dehydration.
What’s more, eating antioxidant-rich foods like berries may protect your cells against alcohol-induced damage.
One
Pair berries with a handful of almonds for a more substantial, pre-drinking snack, or try adding them to smoothies, fruit salads, and yogurt parfaits.
In addition to supplying an assortment of essential vitamins and minerals, asparagus has also been well-studied for its ability to promote liver health.
In fact, one
Furthermore, studies indicate that asparagus is an excellent source of antioxidants like ferulic acid, kaempferol, quercetin, rutin, and isorhamnetin, which prevent cell damage caused by excess alcohol consumption.
For an easy side dish, drizzle asparagus with olive oil, season with salt and pepper, and bake at 425°F (220°C) for 10–15 minutes, or until lightly browned.
Grapefruit is a flavorful citrus fruit that delivers a hearty dose of fiber, vitamin C, and vitamin A
It also contains naringenin and naringin, two antioxidant compounds that have been shown in some older studies to prevent liver damage and help optimize liver health.
Plus,
Try cutting grapefruit into wedges and sprinkling the fruit with a bit of salt or sugar to help balance the tangy, tart flavor.
However, remember that grapefruit has been shown to interact with certain medications, so be sure to speak with a healthcare professional if you have any concerns.
Melons are very rich in water and can help keep you hydrated while drinking.
For example, watermelon is made up of
These fruits are also rich in important electrolytes, such as potassium, which can quickly become depleted with excess alcohol consumption, according to research.
Honeydew, watermelon, and cantaloupe all make refreshing, hydrating snacks that can be cut into wedges or cubes.
Rich in heart-healthy monounsaturated fats, avocados are one of the best foods you can eat before drinking alcohol.
That’s because fat takes much longer to digest than protein or carbs, which can help slow the absorption of alcohol into your bloodstream.
Plus, avocados are high in potassium, which helps balance electrolytes. Just half an avocado provides
Best of all, this fruit is as versatile as it is delicious. Try spreading it over toast, using it to top salads, or sprinkling wedges with a bit of salt for a tasty snack.
Quinoa is a whole grain high in protein, fiber, and a number of essential micronutrients.
It’s
It’s also a great source of antioxidants like quercetin, ferulic acid, catechin, and kaempferol, which have been shown to protect against the buildup of harmful molecules known as free radicals caused by excessive alcohol consumption.
Quinoa can easily be used in a variety of dishes, including soups, stews, or salads. You can also add it to homemade granola bars, energy bites, or muffins for a delicious and healthy pre-drinking snack.
Beets stand out as a superstar ingredient, due to both their vibrant color and impressive antioxidant content.
One 2021 animal study showed that beetroot juice protected liver cells and decreased cell damage.
Additional research found that beetroot juice decreased markers of liver-induced liver damage in rats.
Beets can be boiled, pickled, broiled, or roasted and used to make dips, soups, salsas, or slaws.
Sweet potatoes are not only a
Complex carbs are composed of larger molecules that take longer to break down, which can be beneficial for reducing the effects of alcohol on your body.
According to a 2011 study in 10 people, eating boiled sweet potatoes minimized spikes and crashes in blood sugar levels, potentially reducing hunger and preventing overeating caused by drinking.
Try whipping up a batch of sweet potato fries for an easy snack or side dish before going out. Simply cut sweet potatoes into wedges, toss with olive oil and spices, and bake 20–25 minutes at 425°F (220°C).
Homemade trail mix is an excellent option for a healthy, hearty snack before you start drinking.
Nuts and seeds, such as almonds, walnuts, pumpkin, and flax seeds, are all high in fiber and protein, which may help slow the emptying of your stomach to lessen the effects of alcohol.
Plus, they’re
Trail mix is easy to make using ingredients like nuts and seeds along with mix-ins, such as rolled oats, coconut flakes, and dried fruit.
If you want to opt for store-bought trail mixes, look for varieties without added sugars, salt, or artificial ingredients.
Being mindful of what foods to avoid before drinking alcohol is just as important as selecting nutritious foods to eat before a night out.
In some cases, alcohol can trigger symptoms of gastroesophageal reflux disease (GERD), a condition characterized by heartburn, nausea, and belching.
If you have GERD or are prone to indigestion, you may also want to avoid other triggers prior to drinking, such as spicy foods, chocolate, carbonated beverages, and caffeine.
What’s more, salty foods like potato chips, pretzels, and crackers may worsen bloating and fluid buildup caused by alcohol.
Finally, be sure to skip the refined carbs and sugary foods and drinks, such as white bread, pasta, sweets, and sodas.
These foods and beverages are digested more rapidly and can cause blood sugar levels to fluctuate, increasing your risk of overeating later in the night.
Additionally, be sure to stay hydrated by sipping on plain water throughout the night to reduce the chances of hangover symptoms in the morning.
Picking the right foods prior to drinking alcohol is incredibly important.
Certain foods can trigger indigestion, bloating, and heartburn while also upping your risk of increased cravings and hunger.
Meanwhile, other foods may not only ease some of the adverse effects of alcohol but can also affect how you feel the next morning while protecting your long-term health.