Consuming appropriate foods before drinking alcohol can help manage hunger, balance electrolytes, and decrease some of alcohol’s side effects. On the other hand, eating the wrong types of food can lead to bloating, acid reflux, dehydration, and indigestion. What should you eat before drinking to prevent intoxication and reduce discomfort? Here are 15 foods recommended to eat before drinking alcohol
1. Eggs
Eggs are highly nutritious and help reduce hunger. A medium-sized egg weighing about 56g contains approximately 7g of protein. Eating protein-rich foods like eggs before drinking slows digestion and the absorption of alcohol. Protein also promotes prolonged satiety, counteracting the increased appetite induced by alcohol.
You can prepare eggs in various ways, such as boiled, scrambled, or in a salad with vegetables, to provide a balanced intake of nutrients and fiber.
2. Oats
Oats are an excellent source of both fiber and protein, which slow alcohol absorption and maintain satiety. About 81g of oats contains 10g of protein and 8g of fiber, along with vitamin B6, calcium, and iron.
Additionally, studies suggest oats may support liver health by mitigating alcohol-induced damage and enhancing liver function. Foods made from oats, such as oatmeal, oat-based bread, or snacks, are ideal before drinking.
3. Bananas
A single banana provides about 4g of fiber, making it an excellent pre-drinking snack as it slows alcohol absorption. Bananas are rich in potassium, which helps prevent electrolyte imbalances caused by alcohol consumption. With about 75% water content, bananas also aid hydration.
You can enjoy bananas on their own or as part of smoothies, fruit salads, oatmeal, or yogurt.
4. Salmon
Salmon is a rich source of omega-3 fatty acids, which have numerous health benefits. Research shows omega-3s may reduce alcohol-related inflammation, including brain inflammation. Salmon is also protein-dense (about 22g per 113g serving), which slows alcohol absorption.
Grilled salmon is a simple and nutritious option. Season the salmon with salt, pepper, and your favorite spices, and bake at 200°C for 10–15 minutes. Pair it with vegetables for a wholesome meal.
5. Greek Yogurt
Greek yogurt differs from regular yogurt in that it is strained three times (instead of twice, as with regular yogurt). This additional straining results in Greek yogurt being thicker and creamier than regular yogurt. Greek yogurt contains less whey, lactose, calcium, sodium, and sugar compared to regular yogurt. Additionally, it has a lower carbohydrate content, with approximately 5–8g per serving compared to 13–17g in regular yogurt.
Greek yogurt offers a perfect balance of protein, fat, and carbs, making it one of the best foods to eat before drinking alcohol. The protein in Greek yogurt slows digestion, reducing alcohol’s impact on the body by delaying its absorption. Furthermore, it helps prolong the feeling of fullness, prevents hunger, and curbs cravings caused by alcohol.
For this reason, before drinking alcohol, one can enjoy plain Greek yogurt paired with fruits, nuts, or other healthy toppings.
6. Chia Seed Pudding
Chia seeds are packed with fiber, protein, and essential nutrients like magnesium, manganese, calcium, and phosphorus. The fiber in chia seeds slows alcohol absorption, while antioxidants like rosmarinic acid and caffeic acid help protect the liver.
Mix 42g of chia seeds with 237ml of milk, add fruits or nuts, and refrigerate to create a delicious pudding.
7. Berries
Berries like strawberries, blueberries, and blackberries are rich in essential nutrients like vitamin C, vitamin K, fiber, and manganese. Their high water content supports hydration, while antioxidants protect the body from alcohol-related cellular damage.
Pair berries with almonds or add them to smoothies, fruit salads, or yogurt.
8. Asparagus
Asparagus provides vital vitamins and minerals while supporting liver health. Extracts from asparagus improve liver function and reduce damage caused by alcohol. Additionally, asparagus contains antioxidants like ferulic acid and quercetin, which help protect cells.
Roast asparagus spears with olive oil, salt, and pepper at 220°C for 10
9. Grapefruit
Grapefruit, rich in fiber, vitamin A, and vitamin C, contains antioxidants like naringin and naringenin, which help prevent liver damage and enhance liver detoxification. However, grapefruit can interact with certain medications, so consult your doctor if necessary.
10. Cantaloupe
Cantaloupe is a hydrating fruit with high water content that helps prevent dehydration during alcohol consumption. It also contains potassium, which replenishes electrolytes lost due to alcohol’s diuretic effect.
11. Avocado
Avocados are rich in monounsaturated fats, which are heart-healthy. Avocado is considered one of the best foods to eat before drinking alcohol. This is because fats take longer for the body to digest compared to proteins or carbohydrates, thereby slowing the absorption of alcohol into the bloodstream. Additionally, avocados are rich in potassium, which helps maintain electrolyte balance. Research indicates that just half an avocado can provide 7% of the body's daily potassium requirement.
Before drinking alcohol, individuals can enjoy avocado in the form of smoothies, avocado mixed with milk, or an avocado and vegetable salad.
12. Quinoa
Quinoa is a whole grain rich in protein, fiber, and several essential micronutrients beneficial for health. It is high in potassium and magnesium—two minerals that help mitigate electrolyte imbalances caused by alcohol consumption. Additionally, quinoa is an excellent source of antioxidants such as quercetin, ferulic acid, catechins, and kaempferol, which protect the body from free radical damage associated with excessive alcohol intake.
Quinoa can be added to soups, stews, or salads. Alternatively, it can be incorporated into baked goods or enjoyed as a light snack before drinking alcohol.
13. Beets
Beets are antioxidant-rich and protect liver cells, reducing damage by up to 38%. Beet juice also increases detoxification enzymes in the liver, improving liver function. Try boiled, roasted, or steamed beets as a pre-alcohol meal.
14. Sweet potatoes
Sweet potatoes are high in potassium and complex carbs, which are digested slowly, minimizing alcohol’s negative effects. They prevent blood sugar spikes and reduce hunger and overeating induced by alcohol. Enjoy sweet potatoes boiled, steamed, or roasted before drinking.
15. Nuts
Dried nuts are an excellent choice for a healthy snack before consuming alcohol. Nuts such as almonds, walnuts, pumpkin seeds, and flaxseeds are rich in fiber and protein, helping to mitigate the effects of alcohol on the body. Additionally, they are a great source of potassium, magnesium, and calcium, which prevent electrolyte imbalances caused by alcohol consumption.
On the other hand, certain foods should be avoided before drinking alcohol: spicy foods, chocolate, carbonated drinks, and caffeine (to prevent bloating and indigestion); chips and crackers (to avoid gas and water retention); and refined carbohydrates and sweets (as they can spike blood sugar levels and stimulate overeating). Moreover, it is essential to drink plenty of water to reduce the risk of nausea after drinking alcohol.
Choosing the right foods before drinking alcohol is crucial. To answer the question of what to eat before drinking, users should remember these recommended foods to safeguard their health in the long term.
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Reference source: healthline.com
