When a hangover hits, your instinct is to reach for whatever might make you feel better. Maybe it is a greasy bacon and egg roll, a strong coffee, or — if you are really struggling — another beer. But not all hangover remedies are created equal, and some of the most popular choices can actually make things worse.
Understanding why certain foods and drinks irritate your already-stressed body can help you make better choices when you are feeling your worst.
Why Your Body Is So Sensitive After Drinking
Before diving into the worst offenders, it helps to understand what alcohol has done to your system overnight:
- Stomach lining irritation: Alcohol increases stomach acid production and inflames the lining of your stomach and intestines (a condition called gastritis). This is why nausea, bloating, and stomach pain are such common hangover symptoms.
- Dehydration and electrolyte loss: You have lost fluid and minerals through alcohol’s diuretic effect.
- Blood sugar instability: Alcohol disrupts glucose regulation, leaving your blood sugar low and unstable.
- Inflammation: Your immune system has been activated by the toxic byproducts of alcohol metabolism, particularly acetaldehyde.
With all of this going on, your digestive system is in a fragile state. Foods and drinks that are acidic, fatty, caffeinated, or sugary can tip the balance from uncomfortable to miserable.
Foods That Make Hangovers Worse
Greasy, Deep-Fried Food
The classic greasy fry-up is one of Australia’s most beloved hangover traditions, but the timing is all wrong. Eating greasy food before drinking can help slow alcohol absorption, but eating it after — when your stomach is already irritated — is a different story.
High-fat foods require more bile and digestive enzymes to break down, placing extra strain on a system that is already under stress. For many people, this triggers or worsens nausea, bloating, and acid reflux.
Better alternative: Toast with a thin spread of Vegemite or peanut butter. Bland carbohydrates are gentler on the stomach and help stabilise blood sugar.
Spicy Food
Capsaicin, the compound that gives chilli its heat, irritates the stomach lining — the same lining that alcohol has already inflamed. Eating spicy food with a hangover can intensify nausea, cause heartburn, and lead to stomach cramps.
While some people swear by a spicy curry to sweat out a hangover, there is no scientific basis for this claim. You cannot sweat out alcohol or its metabolites through spicy food.
Better alternative: A mild soup or broth, which provides warmth, fluid, and salt without irritating your stomach.
Citrus Fruits and Juice
Orange juice might seem like a healthy choice — and it does contain vitamin C and potassium — but its high acidity can aggravate an already irritated stomach. The citric acid in oranges, lemons, and grapefruit can worsen nausea and heartburn.
Better alternative: Coconut water provides similar electrolytes without the acidity. If you want fruit, try bananas — they are gentle on the stomach and rich in potassium.
Sugary Cereals and Pastries
When blood sugar is low, it is tempting to reach for something sweet. But highly processed, sugary foods cause a rapid blood sugar spike followed by a crash, which can leave you feeling even more tired, shaky, and irritable than before.
Better alternative: Oats or whole grain toast. These provide slow-releasing carbohydrates that stabilise blood sugar more gradually.
Dairy (for Some People)
While dairy is not universally bad during a hangover, it can be problematic if you are already feeling nauseous. Milk and cheese are rich in fat and can feel heavy in an upset stomach. Lactose intolerance, which is more common than many people realise, can also flare up when the gut is already compromised.
Better alternative: If you want something creamy, try a small serve of plain yoghurt. It is easier to digest than milk and contains probiotics that may help your gut.
Drinks That Make Hangovers Worse
Coffee
This one is controversial because caffeine can help with hangover headaches by constricting blood vessels. However, coffee is also a mild diuretic which can worsen dehydration, a stomach acid stimulant which can worsen nausea and heartburn, and an anxiety amplifier which can intensify hangxiety.
If you are a regular coffee drinker and worried about withdrawal headaches on top of your hangover, a small, weak coffee with food is reasonable. But avoid drinking it black on an empty stomach, and make sure you are also drinking plenty of water.
More Alcohol (Hair of the Dog)
The idea that drinking more alcohol cures a hangover is one of the most persistent myths in drinking culture. What actually happens is that alcohol temporarily suppresses your nervous system’s withdrawal-like response, creating the illusion of relief. But you are simply delaying and extending the hangover.
Regularly using hair of the dog can also be a warning sign of alcohol dependence. The NHMRC guidelines strongly discourage this practice.
Soft Drinks and Energy Drinks
Fizzy drinks can cause bloating and discomfort in a sensitive stomach. Energy drinks combine caffeine, sugar, and carbonation — a triple threat for a hangover. The high caffeine content can also increase heart rate and anxiety, while the sugar causes blood sugar instability.
Better alternative: Still water, coconut water, or an oral rehydration solution like Hydralyte.
Acidic Juices (Tomato, Orange, Pineapple)
While a Bloody Mary might be culturally associated with hangover recovery, tomato juice is highly acidic and can irritate the stomach. The same goes for orange and pineapple juice. Their nutritional benefits are outweighed by the discomfort they can cause in an already upset digestive system.
What About Hangover Cure Products?
Australia has seen a rise in hangover cure products — fizzy tablets, herbal supplements, and recovery drinks sold at service stations and pharmacies. While some contain useful ingredients (electrolytes, B vitamins, ginger extract), many include unnecessary additives, excessive caffeine, or unproven herbal compounds.
If you want to spend money on recovery, a pharmacy-grade oral rehydration solution is your best evidence-based option. It is specifically formulated for fluid and electrolyte replacement and has decades of clinical evidence behind it.
Quick Reference Guide
| Food/Drink | Hangover Impact | Why |
|---|---|---|
| Greasy fry-up | Worse | Strains digestion, worsens nausea |
| Spicy food | Worse | Irritates inflamed stomach lining |
| Orange juice | Worse | Highly acidic, causes heartburn |
| Sugary pastries | Worse | Blood sugar spike then crash |
| Coffee (large/black) | Worse | Diuretic, increases stomach acid |
| More alcohol | Worse | Delays recovery, risks dependence |
| Energy drinks | Worse | Caffeine + sugar + carbonation |
| Toast/crackers | Better | Gentle carbs, absorbs stomach acid |
| Bananas | Better | Potassium, gentle on stomach |
| Broth/soup | Better | Hydration, sodium, easy to digest |
| Coconut water | Better | Electrolytes without acidity |
| Hydralyte/ORS | Best | Clinically formulated rehydration |
The Australian Hangover Food Trap: Cultural Habits That Backfire
Australians have some deeply ingrained food traditions around hangovers that, while comforting, can make things worse. Understanding why these habits persist — and what to do instead — can save you a lot of unnecessary suffering.
The Sunday Morning Fry-Up
The classic Australian hangover breakfast — bacon, eggs, sausages, hash browns, baked beans, and toast — is a cultural institution. Pubs and cafes across the country do a roaring trade on Sunday mornings serving variations of this plate to bleary-eyed patrons. The appeal is understandable: it feels substantial, it is warm, and there is a psychological comfort in rewarding yourself after a rough night.
The problem is the execution. A plate swimming in oil and grease puts enormous strain on a digestive system that is already inflamed and struggling. The fat content triggers bile release, which can worsen nausea. The volume of food stretches an irritated stomach. And the sodium content, while somewhat helpful for electrolyte replacement, is often accompanied by preservatives and nitrates in processed meats that add to your body’s inflammatory burden.
The smarter version: If you genuinely crave eggs and toast on a hangover morning, try poached or scrambled eggs on plain white or sourdough toast. Eggs contain cysteine, an amino acid that helps your body produce glutathione — a key antioxidant involved in breaking down acetaldehyde, the toxic byproduct of alcohol metabolism. Skip the sausages and hash browns in favour of a banana on the side for potassium.
The Servo Pie
Many Australians have a tradition of stopping at a service station on the drive home (or the morning after) for a meat pie. While the warmth and carbohydrates might feel soothing, a standard servo pie is high in saturated fat, heavily processed, and wrapped in pastry that is essentially a vehicle for grease. The fillings are typically laden with sodium but offer little in the way of genuine nutrition.
A better service station option: If you are at a servo and need something quick, a plain bread roll, a banana, or even a bottle of Hydralyte is a better choice for your recovering body.
The Bunnings Sausage Sizzle
If your hangover happens to coincide with a Saturday morning Bunnings run (a uniquely Australian scenario), you might be tempted by the sausage sizzle. A single sausage in bread is relatively mild on the stomach — the bread provides gentle carbohydrates and the sausage provides some protein and salt. Of all the traditional Australian hangover food options, this one is actually among the least problematic, provided you go easy on the onions and tomato sauce (both of which can irritate a sensitive stomach).
The Science of Why Your Gut Is So Vulnerable
To understand why food choices matter so much when you are hungover, it helps to know exactly what alcohol has done to your gastrointestinal system.
Alcohol and the Gut Microbiome
Research from the CSIRO and several Australian universities has shown that even a single episode of heavy drinking disrupts the balance of bacteria in your gut. Alcohol kills off beneficial bacteria while allowing harmful bacteria to proliferate. This dysbiosis contributes to bloating, gas, diarrhoea, and general gut discomfort.
Foods that are high in sugar, fat, or artificial additives can worsen this microbial imbalance. Conversely, foods that support beneficial gut bacteria — plain yoghurt, fermented foods like miso, and fibre-rich whole grains — can help your gut recover more quickly.
Increased Intestinal Permeability
Alcohol increases the permeability of your intestinal lining — sometimes described as “leaky gut.” This allows bacterial endotoxins (particularly lipopolysaccharides) to pass from your gut into your bloodstream, triggering a systemic inflammatory response. Your immune system treats these endotoxins as a threat, which is one reason why a bad hangover can feel remarkably similar to having the flu.
When your intestinal lining is already compromised, foods that are difficult to digest — particularly high-fat and high-fibre foods — can exacerbate the problem. This is why bland, easy-to-digest foods are so much better tolerated during hangover recovery.
Gastric Acid and Reflux
Alcohol stimulates the production of gastric acid and simultaneously weakens the lower oesophageal sphincter — the muscle that keeps stomach acid from rising into your throat. This double effect is why heartburn and acid reflux are such common hangover symptoms. Acidic foods (citrus, tomatoes), spicy foods, and fatty foods all further stimulate acid production and can turn mild discomfort into genuine pain.
A Timeline for Eating During Hangover Recovery
Not all hangover stages are equal, and what your body can tolerate changes as you recover. Here is a practical timeline for reintroducing food.
Hours 0 to 2 (Immediately After Waking)
If nausea is severe, do not force solid food. Focus on sipping an electrolyte drink or plain water. If you can manage it, a few plain crackers or a piece of dry toast can help absorb excess stomach acid. Ginger tea (made from fresh ginger steeped in hot water) can ease nausea.
Hours 2 to 4
As nausea begins to subside, introduce gentle foods. Good options include:
- Plain white toast with a thin spread of Vegemite (provides sodium and B vitamins)
- A banana (potassium and gentle natural sugars)
- Plain rice or rice porridge (congee)
- A small bowl of chicken or vegetable broth
Hours 4 to 8
By this point, most people can tolerate more substantial food. Try:
- Poached or scrambled eggs on toast (cysteine for glutathione production)
- A bowl of oats with honey (slow-release carbohydrates and gentle on the stomach)
- A simple sandwich with lean chicken or turkey
- Miso soup (fluid, sodium, and beneficial probiotics)
Hours 8 and Beyond
Your stomach should be settling by now. You can gradually return to normal eating, but continue to avoid very greasy, spicy, or heavily processed foods until you feel fully recovered. A proper balanced dinner with lean protein, vegetables, and complex carbohydrates will help replenish your nutritional stores.
Foods That Actually Help Hangover Recovery
While we have focused mainly on what to avoid, it is worth highlighting the foods that actively support recovery.
Eggs
Eggs are one of the best hangover recovery foods, and the science supports their reputation. They are rich in cysteine, which supports glutathione production — your body’s primary defence against acetaldehyde toxicity. They also provide high-quality protein, B vitamins, and are generally well-tolerated by sensitive stomachs (especially when poached or soft-boiled rather than fried).
Bananas
Bananas provide potassium (one of the key electrolytes depleted by alcohol), natural sugars for quick energy, and vitamin B6, which some research links to reduced hangover severity. They are also one of the gentlest foods on the stomach, making them a safe early-recovery option.
Oats
A bowl of plain oats provides slow-releasing complex carbohydrates that stabilise blood sugar without causing the spike-and-crash cycle that sugary foods trigger. Oats also contain magnesium (depleted by alcohol), iron, and B vitamins. Top with a drizzle of honey and a sliced banana for an ideal recovery breakfast.
Broth and Soup
Warm broth — whether chicken, beef, vegetable, or miso — provides fluid, sodium, and easily digestible nutrients in a format that is gentle on the stomach. The warmth can also be psychologically soothing when you are feeling rough. Miso soup has the added benefit of probiotics, which can support gut recovery.
Watermelon
Watermelon is approximately 92 per cent water, making it an excellent source of hydration. It also contains the amino acid L-citrulline, which may help improve blood flow, and natural sugars for gentle energy. In the Australian summer, frozen watermelon chunks can be a particularly appealing recovery snack.
Frequently Asked Questions
Is Vegemite on toast actually good for a hangover?
Yes, within reason. Vegemite is one of the richest dietary sources of B vitamins (B1, B2, B3, and folate), all of which are depleted by alcohol. It also provides sodium for electrolyte replacement. A thin spread on plain white toast is a solid hangover recovery food — just do not overdo the Vegemite, as too much salt on an irritated stomach can cause discomfort.
Can I eat sushi when I am hungover?
Plain sushi rice and simple fish like salmon can be relatively gentle on the stomach. However, soy sauce is very high in sodium (which might be either helpful or excessive depending on your state), and wasabi can irritate an inflamed gut. If you are craving sushi, stick to simple rolls without heavy sauces or spicy fillings.
Why does fast food seem to help some people’s hangovers?
The brief relief people feel from fast food is often psychological comfort combined with a blood sugar boost from the carbohydrates and salt. The salt does help with electrolyte replacement, and the carbohydrates stabilise blood sugar. However, the high fat content, preservatives, and processing can worsen nausea, bloating, and gut inflammation in the hours that follow. The short-term comfort comes at a cost.
Is it true that Berocca helps with hangovers?
Berocca contains B vitamins, vitamin C, and some electrolytes (magnesium, calcium, zinc). While it will not cure a hangover, it does replace some of the nutrients depleted by alcohol and provides gentle hydration when dissolved in water. It is a reasonable supplement to proper hydration and food, but it is not a substitute for either. The evidence for high-dose vitamin C specifically aiding hangover recovery is weak.
Should I take probiotics after drinking?
There is emerging evidence that probiotics may help restore gut microbiome balance after alcohol exposure. While there are no large-scale clinical trials specifically on probiotics for hangover recovery, maintaining a healthy gut microbiome supports digestion and immune function generally. A serve of plain yoghurt, kefir, or kimchi during your recovery period is unlikely to hurt and may help your gut recover more quickly.
How long should I wait to eat normally after a bad hangover?
Listen to your body. Most people can return to relatively normal eating within 12 to 24 hours of a moderate hangover. If you had a particularly severe night — involving vomiting, significant alcohol consumption, or minimal food intake — give your digestive system an extra day of gentle foods before jumping back to heavy meals, spicy food, or greasy takeaway.
The Bottom Line
When you are hungover, your body is dealing with inflammation, dehydration, low blood sugar, and a compromised digestive system. The best approach is to be gentle with your recovery:
- Start with bland, easy-to-digest foods like toast, crackers, and bananas
- Prioritise electrolyte replacement over plain water
- Follow a gradual timeline — do not force a big meal when your stomach is not ready
- Avoid anything acidic, greasy, spicy, or heavily caffeinated until your stomach settles
- Skip the hair of the dog — it does not help and can mask warning signs
- Choose foods that actively support recovery: eggs, oats, broth, and potassium-rich fruits
If you are regularly experiencing severe hangovers or finding yourself reaching for alcohol to manage hangover symptoms, it might be time to reflect on your drinking patterns. Speaking with a GP is a good first step. The NHMRC recommends no more than 10 standard drinks per week and no more than 4 on any single occasion.
Need support? Contact the National Alcohol and Other Drug Hotline on 1800 250 015 (free, confidential, 24/7) or visit DrinkWise Australia for more information.