Planning ahead before drinking alcohol can help you feel better the next day. One effective strategy is to eat foods that are high in protein, electrolytes, and other nutrients before you start drinking.
CUPERTINO, CALIFORNIA | NOW THEN DIGITAL — If you’re planning to enjoy a night of drinking, it’s important to fuel up with the right foods beforehand. To help you make the most of your evening, we’ve compiled a list of the 15 best foods to eat before hitting the bottle.
These options will not only help prevent a nasty hangover, but they’ll also keep you feeling satisfied and energized throughout the night. From hearty proteins to hydrating fruits and veggies, our list has something for everyone.
So, before you indulge in your favorite libations, be sure to fuel up with these top picks to ensure a successful night of festivities.
This can help control hunger, maintain electrolyte balance, and reduce the negative effects associated with alcohol. Conversely, selecting the wrong foods can cause bloating, dehydration, heartburn, and indigestion.
- Eggs: A great source of protein, eggs can slow down the emptying of your stomach, delay alcohol absorption, and keep you feeling fuller for longer.
- Oats: With high amounts of fiber and protein, oats can help ease the effects of alcohol and benefit liver health. They can be added to baked goods, granola bars, smoothies, or used as a base for snacks like pizza crusts or veggie patties.
- Bananas: Rich in fiber and potassium, bananas can slow alcohol absorption, prevent electrolyte imbalances, and keep you hydrated. They can be consumed alone or topped with peanut butter, added to smoothies, fruit salads, oatmeal, or yogurt.
- Salmon: Salmon is rich in omega-3 fatty acids, which can help reduce inflammation caused by binge drinking. High in protein, salmon can slow the absorption of alcohol and is simple to prepare by roasting.
- Greek yogurt: A good balance of protein, fat, and carbs, Greek yogurt can minimize the effects of alcohol on your body and prevent hunger and cravings.
- Chia pudding: With high amounts of fiber, protein, and micronutrients like magnesium, chia seeds can delay stomach emptying and protect your liver against cell damage. Chia pudding is easy to make by mixing chia seeds with milk, fruits, nuts, and natural sweeteners.
- Berries: Berries are loaded with essential nutrients like fiber, manganese, and vitamins C and K. They also have high water content to keep you hydrated and contain antioxidants to protect against alcohol-induced damage.
- Asparagus: Asparagus can provide a range of vitamins and minerals, including folate, which is essential for liver health. It also contains amino acids that can protect liver cells against toxins.
- Sweet potatoes: Sweet potatoes are a great source of complex carbohydrates, fiber, and vitamins A and C. They can provide a slow-release of energy to keep you feeling full and balanced during the night.
- Hummus: Made from chickpeas, hummus is high in protein, fiber, and healthy fats. It can help regulate blood sugar levels, control hunger, and minimize alcohol-induced cravings.
- Quinoa: Quinoa is rich in protein, fiber, and micronutrients like magnesium, which can help ease the effects of alcohol. It can be used as a base for salads, mixed with vegetables or topped with avocado for a delicious and nutritious pre-drinking meal.
- Broccoli: Broccoli is packed with vitamins and minerals like vitamin C, folate, and potassium, which can help prevent inflammation and support liver function. It can be eaten raw or steamed as a healthy pre-drinking snack.
- Nuts: Nuts like almonds, cashews, and walnuts are high in protein, healthy fats, and fiber. They can help regulate blood sugar levels, control hunger, and prevent alcohol-induced cravings.
- Whole-grain bread: Whole-grain bread can provide a slow-release of energy and prevent blood sugar spikes. It is also a good source of fiber and can keep you feeling fuller for longer.
- Spinach: Spinach is high in vitamins and minerals like iron and vitamin C. It can help support liver function and reduce inflammation caused by alcohol. It can be added to smoothies.
Foods to Avoid Before Drinking Alcohol: A Guide to Staying Healthy While Enjoying a Night Out
As the saying goes, you are what you eat. And when it comes to enjoying a night out with alcohol, what you eat beforehand can make a big difference in how you feel the next day.
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In this guide, we’ll explore the foods to avoid before drinking alcohol to help you stay healthy and happy.
GERD Triggers: Spicy Foods, Chocolate, Carbonated Beverages, and Caffeine
For those with gastroesophageal reflux disease (GERD) or prone to indigestion, certain foods can trigger uncomfortable symptoms such as heartburn, nausea, and belching. To avoid exacerbating these symptoms while drinking, it’s best to avoid spicy foods, chocolate, carbonated beverages, and caffeine.
Salty Foods: Potato Chips, Pretzels, and Crackers
Alcohol can cause bloating and fluid buildup, and consuming salty foods like potato chips, pretzels, and crackers can worsen these effects. To reduce discomfort, it’s recommended to skip these snacks before drinking.
Refined Carbs and Sugary Foods and Drinks: White Bread, Pasta, Sweets, and Sodas
Refined carbohydrates and sugary foods and drinks, such as white bread, pasta, sweets, and sodas, are rapidly digested and can cause blood sugar levels to fluctuate.
This increases your risk of overeating later in the night and can leave you feeling hungry and craving more food. To avoid these effects, it’s best to steer clear of these foods before drinking alcohol.
Stay Hydrated with Water
Drinking alcohol can dehydrate the body, leading to uncomfortable symptoms such as headache, nausea, and fatigue. To reduce the risk of these symptoms, it’s important to stay hydrated by sipping on plain water throughout the night.
Final Thoughts
Choosing the right foods before drinking alcohol is crucial for staying healthy and happy while enjoying a night out. Avoiding GERD triggers, salty foods, refined carbs, and sugary foods and drinks can help reduce discomfort and prevent overeating.
And don’t forget to stay hydrated with water throughout the night to prevent dehydration and hangover symptoms.
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