We’ve all been there: you swear you just have a drink or two at work, only to go to bed at 2am and feel like death the next day.
Social media is full of suggestions on how to try to ease a hangover, from drinking pickle juice to a raw egg smoothie.
But which of them actually works? We asked nutritionist Toral Shah, advisor to Wiley’s Finest omega-3 brand, for advice on the best foods and drinks that will actually help you clear your head.
From smoked salmon to a chocolate treat, here’s what to stock up on to beat the hangover this festive season.
Nutritionist Toral Shah suggests that smoked salmon, pickle juice and omelettes are all great ways to beat a hangover
Pickle juice
Okay, we know it tastes bad. But according to Shah, pickle juice is one of the quickest ways to settle your stomach and get rid of a headache.
‘Pickle juice is rich in sodium and electrolytes,’ explains the nutritionist. ‘These help replenish the minerals lost through increased urination and sweating when you drink alcohol.’
Don’t worry too much if you hate the taste: Shah says it works just as well if you dilute it.
Adding a squeeze of lemon and some sparkling water should disguise the distinctive sourness.
Smoked salmon
Smoked salmon is packed with omega-3 fatty acids, Shah explains. ‘Two in particular, DHA and EPA, are very good at reducing inflammation caused by drinking.’
That’s not all. “Omega-3 is critical for brain health and cognition,” says Shah. ‘During the hectic holiday season, eating omega-3-rich foods like salmon can reduce stress and anxiety, especially that awful hangxiety caused by alcohol.’
Smoked salmon is packed with omega-3 fatty acids
Rocket leaves
It may not be at the top of your list of hangover cravings, but if you’re feeling groggy after a night out, try adding arugula to a green juice for breakfast.
“Bitter vegetables like arugula help you detox by supporting bile production and liver function,” explains Shah. ‘This helps your body break down alcohol as quickly as possible, supports the health of your liver and prevents long-term damage.’
Dark chocolate
“Alcohol lowers your body’s magnesium levels,” says Shah. “This is a problem because magnesium plays a critical role in maintaining hydration levels, nerve functionality and muscle health.”
‘Consuming magnesium-rich foods such as dark chocolate, lentils, peanuts and cashews can help reduce hangover symptoms by helping your body rehydrate and thus reduce headaches or cramps.’
Miso soup
Soup may be synonymous with treating stomach flu, but it’s also a great way to help with a hangover.
“Japanese miso soup is full of sodium,” Shah explains. ‘This helps the body retain fluids and replenish the electrolytes lost when you drink.
‘It’s also packed with probiotics, or beneficial bacteria that improve gut health and aid digestion.
“Have a cup first thing in the morning to settle your stomach and replenish your electrolytes as quickly as possible.”
Tomato juice
Turns out a Bloody Mary (but hold the vodka) is a really great way to kickstart your day after a night out.
Shah says: ‘Tomatoes are packed with lycopene, a powerful antioxidant that helps protect the brain and liver when drinking alcohol speeds up the rate at which the enzymes in your liver break down alcohol and expel it from your body.
“Tomatoes are also about 94 percent water and are packed with potassium, an electrolyte that helps your body retain fluid.”
So they’re a great – and delicious – way to hydrate, especially when served with lemon and celery as a virgin Bloody Mary.
Artichokes
Not only do they make a delicious canapé: artichokes are a great dish to choose the day after drinking, as they are packed with liver-boosting compounds.
“Artichokes contain chemical compounds called cynarin and silymarin,” explains Shah. ‘They support the liver in producing enzymes that detoxify the body and promote good liver health.
‘Use them roasted in a salad or frittata the day of and after drinking, and you’ll notice a reduction in your hangover symptoms.’
Eggs
“Drinking alcohol can decrease the body’s ability to absorb essential B vitamins, including thiamin, pyridoxine, cobalamin and folic acid,” says Shah. ‘These are essential for energy production and brain function, so a deficiency in B vitamins can lead to brain fog and fatigue.’
Try eating an omelette with mushrooms, as both eggs and mushrooms are packed with water-soluble vitamin B that supports liver health. Eggs also contain cysteine, which helps break down alcohol toxins and other byproducts.
Try eating an omelet with mushrooms, as both eggs and mushrooms are packed with water-soluble vitamin B that supports liver health
Kimchi or Sauerkraut
This may not sound like the most appealing hangover cure, but Shah says kimchi or sauerkraut (both dishes contain fermented vegetables) are a great hangover cure.
“Fermented foods contain probiotics that support gut health and provide electrolytes and antioxidants to counteract the effects of alcohol,” says Shah.
Your best option to make it tasty on a hungover stomach? ‘Add kimchi to a whole wheat cheese sandwich or in a wrap.’