Food  

The Best (And Worst) Foods To Eat Before Drinking Alcohol

By Odunmorayo Oke

04 August 2024   |   6:40 pm

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If you find yourself “losing guard” after just a few drinks, or you know you have a low tolerance for alcohol, there are some foods and drinks you can have beforehand to help lessen the effects. While no food can ever “soak up” alcohol, certain nutrient-filled options can slow its absorption and support your body…

If you find yourself “losing guard” after just a few drinks, or you know you have a low tolerance for alcohol, there are some foods and drinks you can have beforehand to help lessen the effects.

While no food can ever “soak up” alcohol, certain nutrient-filled options can slow its absorption and support your body as it processes it.

The general rule is to never drink alcohol on an empty stomach. It is recommended to have a full meal about 15 minutes before your first alcoholic beverage, as well as at least two drinks of water per alcoholic drink.

Alcohol causes dehydration, disrupts kidney function, and causes electrolyte imbalance. So, staying hydrated by drinking water in between alcoholic drinks is key.

When it comes to the best pre-drinking foods, some top options include:

1. Salad

Having a salad before a night of drinking is always a good idea because they are filled with nutrients. You get ample amounts of protein if you add in chicken breasts, and you get the benefits of vegetables as well. A typical salad is packed with tomatoes, cucumber, lettuce, spinach, carrots, and so on. They contain a lot of water so you get an extra hydration boost.

2. Yogurt

Yogurt, rich in probiotics, is a great source of protein to help stabilise blood sugar levels. Additionally, it has a balance of fat and carbs. You can look out for low-sugar varieties and top them with your preferred fruits, nuts and seeds for extra nutrients.

3. Smoothie

Blending fruits, vegetables, protein, and healthy fats like avocado or nut butter creates a nutritious and hydrating beverage. The complex carbs and fiber help sustain energy levels. Your smoothie can include bananas, greek yogurt, chia seeds, oats, and berries.

4. Potatoes

Baked potatoes are high in fiber to slow alcohol absorption, plus they provide antioxidants like vitamin C. Additionally, they’re a source of potassium and they contain complex carbs which digest slowly. This helps to reduce the effects of alcohol on the body.

5. Oatmeal

Just like yogurts, oatmeal contains high levels of prebiotics. Prebiotics help with maintaining a well-balanced gut microbiome, leading to better nutrient absorption and immune system regulation.

Furthermore, the complex carbs in oats help regulate blood sugar, while the fiber helps fill you up. Cook oats in milk or milk alternatives like soy or dairy milk for an extra protein boost. Top with nuts and berries for added antioxidants.

6. Avocado

The healthy fats in avocados take time to digest, which can slow the absorption of alcohol. Avocado toast or guacamole are tasty pre-drinking options. If you’re not particularly fond of their taste, you can blend them into a smoothie with your favourite fruits and vegetables.

READ ALSO: National Avocado Day: 5 Avocado Foods To Try 

On the flip side, there are certain foods you’ll want to avoid before drinking:

1. Fried foods

Greasy, high-fat bar foods like french fries and chicken tenders may keep you full, but they lack the nutrient density to support your body.

2. Drinks with caffeine

Pairing alcohol with energy drinks or coffee can mask the symptoms of intoxication, leading you to drink even more and then it backfires.

3. Foods that trigger heartburn

Spicy, acidic, or minty foods can trigger heartburn, which may heighten the alcohol’s effects on the digestive system. These foods include onions, chocolate, citrus fruits and so on.

The key to drinking is to exercise moderation, listen to your body’s limits, and alternate alcoholic beverages with water.

This Guardian Life content is intended for information purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the Guardian Life website. If you think you may have a medical emergency, immediately call your doctor or dial 112.