10 Foods To Eat Before a Big Night of Drinking

Foods To Eat Before a Big Night of Drinking

Are you searching for good types of food to eat before a night of moderate to heavy drinking? Jump right in! Found below is our roundup of the best foods that you can eat before drinking.

According to this report from the National Institute of Health, it’s generally good to maintain a well-balanced diet for your body to efficiently process alcohol. That’s why we developed our collection of the top 10 foods to eat before drinking after talking to some of our peers, many of whom are medical experts. They believe that if you eat one of these tasty and nutritious foods, especially before filling your stomach with plenty of refreshing alcoholic beverages, then you can lessen the chance of experiencing a hangover the following morning. These are all easy to find in markets and grocery stores and also offer sufficient nutritional value.

As mentioned above, our list was compiled using the opinions of dieticians, health experts, bartenders, and veteran drinkers, as well as the recommendations of those who enjoy living healthy and active lifestyles. We had a lengthy list at first, but we managed to narrow this down to what we believe are the ten best options today after thoughtful analysis and tests.

With that said, here are the ten best foods that you can eat before going out for a night of drinking with your friends and colleagues:

Top 10 Healthiest Foods you can Eat Before Drinking Alcohol 

1. Eggs

Foods To Eat Before a Big Night of Drinking

Eggs are very filling and make a good option for breakfast, lunch, and dinner. Each egg packs at least six grams of protein. Eating eggs – Such as a veggie omelet, an egg salad sandwich, or a poached egg avocado toast with salmon – Can delay alcohol absorption and slow down the emptying of your stomach.


  • Keeps you feeling full for a longer period of time 
  • Very versatile ingredient
  • It can be prepared in a lot of ways 


  • Potential allergies 

2. Salmon 

Salmon is a good source of fatty acids and Omega-3 and is generally a healthy type of food. Having plenty of Omega-3 in your body ensures that you won’t feel the potentially harmful effects that alcohol has, such as inflammation in the brain caused by excessive drinking.

You can use salmon slices as a topping on a bagel with a dollop of cream cheese, bake it in the oven with your favorite herbs and spices, or even pan-fry it, then serve it with a side of rice and vegetables.


  • Packed with protein which reduces alcohol absorption in the stomach 
  • A very filling dish
  • You can easily pick out the bones during preparation 


  • Quite difficult to find in grocery stores
  • Very expensive as well

3. Avocados

Avocados are perhaps one of the healthiest food choices you can eat before drinking alcohol. That’s because they are filled with heart-healthy monosaturated fats, which take plenty of time to digest in comparison to carbs and protein. This slows down the absorption of alcohol into your bloodstream. They’re also very delicious – one of the best ways to eat them is to use them as a spread on toast, then topped with a fried egg, salt, cracked pepper, and a drizzle of hot sauce.


  • A great side dish or main dish option 
  • High in potassium which balances electrolytes 
  • Easy to prepare


  • Not always in season 
  • Quite expensive

4. Quinoa 

Quinoa is a South American ancient grain that is loaded with fiber and protein. It’s also got lots of magnesium and potassium, which can lessen the potential imbalance of electrolytes that result from drinking too much alcohol. Quinoa is actually very trendy as health-conscious individuals have used it as a substitute for rice, as a salad ingredient, or even in baked goods like muffins and granola bars.


  • A versatile dish 
  • It can be used as a main ingredient or side ingredient in certain recipes
  • Includes loads of antioxidants that aid digestion 


  • A bit hard to find in some areas
  • Slightly hard to cook compared to other grains like couscous 
  • Also quite expensive

5. Chia seeds

An excellent source of protein and fiber, as well as plenty of micronutrients such as calcium, phosphorous, magnesium, and manganese. Not only does fiber aid in your digestion, but it also prevents further cell damage and protects the liver, which is usually at risk when you consume plenty of alcohol and fatty food. Chia seeds can be used in savory food, but the most popular way to prepare them is through chia seed pudding.


  • Loaded with nutrients 
  • Very good for digestion 
  • It can be prepared with both savory and sweet dishes 


  • A bit expensive 
  • It can only be found in certain health stores

6. Sweet potatoes 

Sweet potatoes can be a great addition as a full meal or snack before going out. They are enriched with potassium as well as electrolytes, with other types of complex carbohydrates. This means that they take a while to break down and prevent quick absorption of alcohol into your bloodstream. You can use them as an ingredient in breakfast food like sweet potato pancakes or as a side dish like fries.


  • A healthier substitute for regular potatoes
  • Filled with lots of fiber 
  • Prevents potential swings in blood sugar, which is caused by over-drinking 


  • They are a bit tougher in texture compared to regular potatoes, so it takes a while to cook them 

7. Bananas 

As pretty much everyone knows, bananas are loaded with potassium. Potassium is an electrolyte that is important in regard to muscle function, fluid regulation, and maintaining blood pressure – And when you drink alcohol, your body loses twice the amount of potassium. Bananas can be eaten as is or used as an ingredient in desserts, baked goods, or breakfast food.


  • Has a familiar sweet taste
  • Helps keep you energized and full during a long night out


  • Goes bad pretty quickly

8. Asparagus

Asparagus is beneficial for liver health, which, as we all know, takes quite a beating when drinking lots of alcohol. Asparagus also contains loads of antioxidants that can fix the damage to organs caused by alcohol. Asparagus can be roasted, added to soups, or used as a side dish for grilled meats and seafood.


  • Includes enzymes that can metabolize alcohol 
  • Keeps the liver from being damaged
  • Also includes ferulic acid, quercetin, rutin, and isorhamnetin 


  • Slightly expensive 

9. Chicken 

Chicken, like most meats, is enriched with protein and healthy fats. Meat overall also takes a while to digest, which slows down the absorption of alcohol in the stomach and bloodstream. There are dozens upon dozens of methods to prepare chicken, but the healthiest way to do it is to place it on a grill, boil, bake, or roast it.


  • Heavy and filling
  • Very versatile and can be cooked in so many ways


  • Risk of contamination and illness when not prepared or cooked properly 

10. Greek yogurt

Similar to chicken, Greek yogurt is a snack that has lots of protein. The body’s stomach also tends to digest yogurt very slowly, therefore also delaying the absorption of alcohol. Aside from that, Greek yogurt also contains loads of good fats and carbohydrates, making it an energy-providing and very nutritious snack option.


  • Prevents blood sugar fluctuations 
  • Twice the amount of protein than regular yogurt
  • Has a sour taste, which means less sugar


  • Some people have an intolerance against yogurt and other dairy products
  • Too sour for other people’s tastes

FAQs About Foods to Eat Before a Big Night of Drinking

What Are the Effects of Drinking Alcohol on an Empty Stomach?

The body absorbs alcohol at varying rates. This qualitative comparative analysis of the SPECTRUM consortium (funded by the UK Prevention Research Partnership) talks about the relationship between alcohol and food consumption in more scientific detail. Women, people with smaller builds, and younger individuals who drink alcohol have a stronger tendency to absorb alcohol quickly in comparison to men and older drinkers. Drinking on an empty stomach allows the bloodstream to absorb it very quickly, which further intensifies the side effects of alcohol consumption.

What Other Tips Should I Follow for Safe Alcohol Drinking?

The first thing is to understand just how much alcohol you’ve drunk (or are planning to drink) throughout the night. Here’s a recent report by MedlinePlus about alcohol use and safe drinking for more information.

So, in summary, aside from eating before going out, you should also keep your stomach full by chowing down on some snacks like peanuts, nachos, or even sushi – Just skip the salty food like chips or pretzels as they can cause you to become thirstier. Chug down some water in between alcoholic drinks or any non-alcoholic drink like iced tea.

Ideal Types of Food to Eat Before Drinking

The different types of food in our carefully handpicked selection all have their own sets of nutrients. But it’s always good to try one or more of these options to test what really works for you. Plus, keep in mind that there are many other factors that can contribute to the efficiency of your body in processing alcohol. These include regular exercise, the right daily supplements, and taking care of your well-being. 

Out of all the foods discussed above, the first one –eggs – Has got to be the best choice. This report from Harvard University states that not only can you prepare eggs in hundreds of ways – It also has plenty of nutrients that keep you healthy and energized. It’s also bound to fill you up and not get you drunk too quickly. 

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