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  • Jefferson Adams
    Jefferson Adams

    What are the Best Gluten-Free Hangover Foods?

    Reviewed and edited by a celiac disease expert.

    We've also included a few of our favorite recipes for gluten-free foods that are good for preventing or nursing a hangover.

    What are the Best Gluten-Free Hangover Foods? - Image: CC BY-ND 2.0--BrownGuacamole
    Caption: Image: CC BY-ND 2.0--BrownGuacamole

    Celiac.com 12/31/2019 - Happy New Year everyone! Yes, we know many of you are planning on festive celebrations that might include a little or a lot of drinking. There are some tricks to pulling off a good drinking night without suffering too much. Among them, eat the right foods both before and after your festivities.

    So we've put together this list of some of the best gluten-free hangover foods, for both the pre-game prevention, and the post-game recovery. We've also included a few of our favorite recipes for gluten-free foods that are good for preventing or nursing a hangover.

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    The list is far from comprehensive, and if you have a favorite gluten-free hangover food, be sure to share it in our comments below.

    Best Gluten-Free Foods for Hangover Prevention


    Packed with healthy fats and protein, nuts like almonds and walnuts can slow the absorption of alcohol. Salted nuts will help offset the loss of sodium that can come with drinking alcohol.


    Because pickles are cured in salt-rich brine, they are packed with sodium, and work much like an an edible sports drink.

    Pear Juice

    Asian researchers have shown that beer drinkers who pregame with a cup of Asian pear juice had less severe hangover symptoms the next day compared to those who just drank beer. In addition to reducing hangover severity, Asian pear juice helped to improve concentration the day after drinking, which is great, because you need your brain to function, even if it's just to watch a football game.


    The leafy greens are loaded with folic acid, sulfur and vitamin C—all nutrients that help ward off hangover symptoms. If it's not too late, pregame with a spinach salad: Spinach is rich in fiber, which helps keep you fuller longer; you'll be less apt to drink heavily.



    Tacos are packed with fat and protein that can help slow the absorption of alcohol. Eating some tacos before, during, or after drinking is a good way to keep the edge off a hangover.


    Hamburgers are packed with fat and protein that can help slow the absorption of alcohol. If you're looking to save calories, then skip the fries and go for a spinach salad.

    Whole Milk

    Milk is packed with protein and fat, which help line the stomach and slow the absorption of alcohol, which experts say helps to prevent hangovers.

    Best Gluten-Free Foods for Hangover Cure


    According to a study in the Journal of Food Science, the amino acids and minerals found in asparagus may alleviate hangover symptoms and protect liver cells against toxins. The veggie spears are also a natural diuretic, which will help flush the excess toxins from your system.


    Avocados are high in potassium, which can help reduce muscle spasms, dizziness, and weakness that come with hangovers. They are also rich in fiber, B6, carotenoids, and heart-healthy fats, all of which help promote neuromuscular function, proper heart function, muscle contraction, and keeps sodium at bay.


    You can lose a lot of potassium when you drink. Bananas are not only high in potassium, they're also one of nature's best sources of vitamin B6. A study in the Annals of Nutrition showed that topping off vitamin B6 levels can reduce hangover symptoms up to 50 percent.


    Beets are rich in potassium, vitamin C, fiber, and folate, and high in nitric oxide, which increases blood flow and oxygen efficiency, and helps maintain healthy blood pressure. That makes beets a good food for getting your energy levels back up after the big party.

    Coconut Water

    Coconut water has ultra-high of electrolytes. A single 12-ounce can contains more that double the potassium found in bananas. According to a 2012 study in the Journal of the International Society of Sports Nutrition, coconut water was as effective as sports drinks for rehydrating after fluid loss.


    Eggs are a rich source of cysteine, an amino acid that helps break down alcohol's leftover toxins. Two eggs will give you a full day's allowance! Make an omelet with asparagus, wash it down with tomato juice, and you'll be up and among the living dead in no time. Other rich sources of cysteine include Soy, beef, chicken, and turkey.

    Gatorade or Sports Drinks

    Even a cheap sports drink will help you with a hangover, largely by replacing precious fluids and electrolytes lost through drinking and dehydration. Fluids, minerals and electrolytes will help reduce dizziness and headaches.

    Greek Yogurt

    Alcohol not only causes dehydration, it interferes with the body's blood sugar balance. One great way to counter that is to eat a serving Greek yogurt topped with half of a banana and some honey. Excellent sources of potassium, protein and carbs, yogurt helps stabilize blood sugar, and curb nausea and hunger.


    Ginger tea is one of the great cures for an upset stomach. Best of all, ginger tea is easy to make. Just add a few slice of fresh ginger to a mug, add boiling water, cover and steep for five minutes. Sip away!


    Honey is high in sucrose, which has been shown to compete with alcohol metabolism, thus helping your body to eliminate alcohol more quickly. Honey also helps to replace the blood sugar lost by drinking. Stir honey into your ginger tea for a powerful hangover remedy.

    Citrus Fruits

    Citrus fruits are packed with an antioxidant called de-limonene, a powerful compound found in the peel that stimulates liver enzymes, among other benefits. Citrus is also rich in vitamin C, which may prevent the loss of glutathione, an antioxidant that helps your body metabolize alcohol, and is often depleted after heavy drinking.


    Studies have shown that starchy carbohydrates like oatmeal can improve mood, and boost serotonin.


    Alcohol can deplete the body of the B-complex vitamins, causing you to feel weak and lightheaded. Rich in EPA and DHA fatty acids, salmon is high in protein and contains all essential amino acids and vitamin B12. Just 3oz of cooked salmon provides over half of the daily value for vitamin B12.


    Dozens, if not hundreds of broth-based soups like Chicken soup, Korean Ox-tail soup, Korean som tong Gai (ginger soup), Vietnamese Pho, Chinese Won-Ton soup, Mexican Caldo de pollo, menudo, or broth from traditional Barbacoa, have long been touted as hangover cures. When a hangover calls, some good broth soup is never a bad idea.

    Tomato Juice

    Tomatoes have been shown to improve liver function, which is impaired by heavy drinking. They're also rich in sodium and potassium, and electrolytes that can help reduce the effects of dehydration, such as headaches and dizziness.


    Research shows that curcumin, the bright yellow chemical compound related to ginger, and found in the spice turmeric, helps to reduce liver inflammation, which can come with too much drinking.


    In addition to being loaded with water, watermelon is also packed with potassium, magnesium, and L-citrulline, an amino acid that promotes blood circulation, and helps improve fatigued muscles. Add some salt and you've got a powerful hangover recovery food.

    Gluten-Free Hangover Recipes

    Eggs Benedict Over Hash Browns
    Rumor has it that Eggs Benedict was concocted by a hungover stock broker. True or not, eggs Benedict is one of the long-touted hangover meals. Why is that? Packed with cysteine, an amino acid that helps break down alcohol's leftover toxins, eggs are one of the best hangover foods there are. Good Hollandaise sauce includes extra egg yolks and a nice dash of lemon juice. Add in the carbs from the potatoes, which help to improve mood, and boost serotonin, some sodium-rich Canadian bacon, and you have a powerhouse hangover meal. Toss in a glass of lemon, grapefruit or orange juice (watered down if it's too acidic) to replace electrolytes, and you'll be back on the road to good health in no time.

    Tip: Swap out the Canadian bacon for salmon, which is rich in EPA and DHA fatty acids, high in protein and contains all essential amino acids and vitamin B12.

    In addition to being high in potassium, bananas also loaded with vitamin B6. A study in the journal Annals of Nutrition shows that topping off your vitamin B6 can reduce hangover symptoms by as much as 50 percent!

    In addition to causing dehydration, alcohol interferes with the body's blood sugar balance. One great way to counter that is to eat a serving Greek yogurt topped with half of a banana and some honey. Excellent sources of potassium, protein and carbs, yogurt helps stabilize blood sugar, and curb nausea and hunger. Honey helps your body to metabolize alcohol faster.

    Here's a great Recipe for Gluten-Free Hangover Eggs Benedict over Hash Browns

    Here's a recipe for Gluten-Free Dutch Eggs Benedict (with Salmon)

    Here's a recipe for simple Greek Yogurt with Banana and Honey: 
    Just put a half a cup of Greek yogurt in a bowl, top with half a banana and a tablespoon of honey and enjoy!

    User Feedback

    Recommended Comments

    34 minutes ago, Guest Cat said:

    FYI - Gatorade is made in a factory that also processes wheat !! Might want to look into other sports drink options if that is the type of thing you are looking for :)

    Do you have a reference for that? Is it processed on the same equipment as wheat items or just in the same facility?

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  • About Me

    Jefferson Adams

    Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University, and has authored more than 2,500 articles on celiac disease. His coursework includes studies in science, scientific methodology, biology, anatomy, medicine, logic, and advanced research. He previously served as SF Health News Examiner for Examiner.com, and devised health and medical content for Sharecare.com. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of the book "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

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