What friend eat prior to drinking alcohol deserve to have a vast impact on exactly how you feel at the end of the night — and the following morning.

In fact, picking the ideal foods before you indulge in an alcoholic beverage or two can assist control hunger, balance electrolytes, and decrease few of the adverse effects connected with alcohol.

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Conversely, picking other foods can end up resulting in bloating, dehydration, heartburn, and also indigestion.

Here space the 15 finest foods come eat before drinking.


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Eggs are highly nutritious and also filling, pack 7 grams the protein every one 56-gram egg (1).

Snacking ~ above protein-rich foods items like eggs before drinking alcohol can assist slow the emptying of her stomach and hold-up alcohol absorption (2, 3).

Plus, protein is the many filling macronutrient, maintaining you emotion fuller because that longer, which can reduce your hazard of alcohol-induced food binges later on in the night (4).

Since alcohol lowers inhibitions and also has been presented to enhance appetite, picking a pour it until it is full meal before a night of drinking may be a smart means to minimize cravings later on (5).

You have the right to enjoy egg in countless ways. Prepare lock scrambled, hard-boiled, or blended with your an option of veggies because that a nutritious, fiber-filled omelet.


2. Oats

Oats double as a great source of fiber and also protein, both that which support feelings the fullness and ease the impacts of alcohol (3, 6).

In fact, a single 1-cup (81-gram) offer of oats supplies practically 10 grams that protein and also 8 grams the fiber, plus plenty of iron, vitamin B6, and also calcium (6).

In addition to its mainly nutritional value, several human and animal researches have discovered that oats can advantage liver health and wellness by protecting versus alcohol-induced liver damage and improving liver duty (7, 8, 9).

Besides oatmeal, oats work-related well in baked goods, granola bars, and smoothies. They can even be blended and used together a base for pizza crusts, veggie patties, or flatbreads, which room perfect options for pre-drinking snacks.


3. Bananas

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Packing in 4 grams of fiber per large fruit, bananas are an excellent, portable snack to have actually on hand before drinking to aid slow alcohol absorption into your bloodstream (10).

Plus, castle high in potassium, which might prevent electrolyte imbalances connected with drink alcohol (10).

Because they’re made up of virtually 75% water, bananas deserve to also help keep girlfriend hydrated (10).

Bananas space a healthy, practically snack all on your own however can additionally be topped v peanut butter or included to smoothies, fruit salads, oatmeal, or yogurt because that a power-packed treat.


4. Salmon

Salmon is one of the finest sources that omega-3 fat acids, i beg your pardon are necessary fatty acids linked with a multitude of health and wellness benefits (11).

Some animal research says that omega-3 fatty acids could aid reduce some of the harmful impacts of alcohol, consisting of inflammation in the mind caused by party drinking (12).

Salmon is additionally high in protein, offering a chuck 22 grams in each 4-ounce (113-gram) serving, i beg your pardon may help slow the absorption of alcohol (13).

One of the simplest ways to prepare salmon is through roasting it. Place salmon in a baking dish v the skin down and season through salt, pepper, and your selection of spices.

Simply bake at 400°F (200°C) for approximately 10–15 minutes, then pair v your an option of vegetables and enjoy together a healthy meal.


5. Greek yogurt

Offering the perfect balance that protein, fat, and carbs, unsweetened Greek yogurt is one of the best foods you have the right to eat prior to a night of drinking (14).

Protein is especially key, together it’s digested slowly and also can minimize the impacts of alcohol on your body by slowing its absorb (2).

It deserve to also assist keep you complete all night long to prevent hunger and cravings fueled by alcohol (15, 16).

Try topping unsweetened Greek yogurt v fruit, nuts, and seeds because that an easy, filling, and delicious snack prior to your night ~ above the town.


6. Chia pudding

Chia seeds space a great source that fiber and protein, as well as important micronutrients prefer manganese, magnesium, phosphorus, and calcium (17).

In particular, fiber can help hold-up the emptying of your stomach and slow the absorption of alcohol right into your bloodstream (3, 18).

Plus, chia seeds room rich in antioxidants, such as rosmarinic acid, gallic acid, and also caffeic acid, every one of which job-related to prevent cell damage and protect her liver (19, 20).

Chia pudding is simple to make. Just mix 3 tablespoons (42 grams) of chia seeds with 1 cup (237 ml) of dairy product or nondairy milk together your choice of fruits, nuts, spices, and natural sweeteners.

You can find chia seed in stores and online.


7. Berries
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Berries prefer strawberries, blackberries, and blueberries are loaded with important nutrients, including fiber, manganese, and also vitamins C and K (21).

They’re likewise rich in water, help you stay hydrated, i m sorry minimizes the results of alcohol and prevents dehydration (22).

What’s more, eat antioxidant-rich foods like berry may safeguard your cells versus alcohol-induced damage.

One animal study found that blueberries were reliable at enhancing levels of numerous antioxidants in the liver, i beg your pardon could aid protect versus oxidative stress caused by alcohol intake (23).

Another examine in 12 people provided that consuming 17.5 ounces (500 grams) that strawberries everyday improved antioxidant condition within 16 job (24).

Pair berries through a grasp of almonds for a an ext substantial, pre-drinking snack, or try adding them come smoothies, fruit salads, and yogurt parfaits.


8. Asparagus

In addition to supplying an assortment of essential vitamins and minerals, asparagus has likewise been fine studied for its capability to promote liver health.

In fact, one study found that asparagus extract enhanced several markers of liver duty and boosted antioxidant standing in mice v liver damage (25).

What’s more, test-tube studies suggest that asparagus is a an excellent source the antioxidants like ferulic acid, kaempferol, quercetin, rutin, and isorhamnetin, which prevent cell damage caused by overabundance alcohol consumption (26, 27).

For simple side dish, drizzle asparagus through olive oil, season with salt and also pepper, and bake in ~ 425°F (220°C) because that 10–15 minutes, or till lightly browned.


9. Grapefruit

Grapefruit is a flavorful citrus fruit that delivers a hearty sheep of fiber, vitamin C, and vitamin A in every serving (28).

It likewise contains naringenin and also naringin, 2 antioxidant compound that have been presented to stop liver damage and assist optimize liver wellness in test-tube studies (29).

Plus, a six-week rat study uncovered that drink grapefruit juice increased levels of number of enzymes affiliated in liver function and detoxification (30).

Try cutting grapefruit right into wedges and also sprinkling the fruit with a little of salt or sugar to assist balance the tangy, cake flavor.

However, save in mind the grapefruit may connect with certain medications, therefore be certain to speak with your medical care provider if you have any kind of concerns.


10. Melon

Melons are really rich in water and also can aid keep you hydrated while drinking.

For example, watermelon is comprised of about 92% water, when cantaloupe is made up of about 90% (31, 32).

These fruit are also rich in essential electrolytes, such together potassium, which deserve to quickly come to be depleted v excess alcohol intake (31, 32, 33).

Honeydew, watermelon, and also cantaloupe all do refreshing, hydrating snacks that deserve to be reduced into wedges or cubes.


11. Avocado
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Rich in heart-healthy monounsaturated fats, avocados are one of the ideal foods you deserve to eat before drinking alcohol.

That’s because fat takes much much longer to digest than protein or carbs, i beg your pardon can assist slow the absorption of alcohol into your bloodstream (3, 34).

Plus, avocados space high in potassium to aid balance electrolytes, with just half an avocado offering 7% of your day-to-day potassium demands (35).

Best of all, this fruit is as flexible as it is delicious. Shot spreading it over toast, utilizing it to height salads, or sprinkling wedges through a little of salt for a tasty snack.


12. Quinoa

Quinoa is a entirety grain high in protein, fiber, and also a variety of essential means of means (36).

It’s particularly high in magnesium and potassium, two minerals the can assist minimize electrolyte inequalities caused by drinking alcohol (36).

It’s also a an excellent source of antioxidants favor quercetin, ferulic acid, catechin, and also kaempferol, which can protect against the buildup that harmful molecules recognized as totally free radicals caused by excessive alcohol intake (37).

Quinoa can conveniently be provided in a selection of dishes, consisting of soups, stews, or salads. You deserve to also add it come homemade granola bars, energy bites, or muffins because that a delicious and also healthy pre-drinking snack.

You have the right to buy quinoa in your ar or online.


13. Beets

Beets was standing out as a superstar ingredient, early both come their colorful color and also impressive antioxidant content.

One pet study confirmed that beetroot juice exhibited a protective impact on liver cells, decreasing induced cell damage by 38% (38).

Additional research uncovered that giving beetroot juice to rats enhanced levels of number of enzymes associated in detoxification and liver duty (39).

Beets deserve to be boiled, pickled, broiled, or roasted and also used to do dips, soups, salsas, or slaws.


14. Sweet potatoes
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Sweet potatoes room not only a great source that potassium to aid balance electrolyte levels once drinking alcohol but additionally high in complex carbs (40).

Complex carbs are composed of larger molecules the take much longer to break down, which have the right to be valuable for reducing the effects of alcohol on her body (41).

According to a research in 10 people, eat boiled sweet potatoes decreased spikes and also crashes in blood street levels, which can potentially minimize hunger and prevent overeating led to by drinking (16, 42).

Try whipping increase a batch the sweet potato fries for an easy snack or side dish prior to going out. Simply reduced sweet potatoes into wedges, toss v olive oil and also spices, and also bake 20–25 minute at 425°F (220°C).


15. Follow mix

Homemade follow mix is a good option because that a healthy, hearty snack before you start drinking.

Nuts and seeds like almonds, walnuts, and also pumpkin and flax seeds space all high in fiber and protein, i beg your pardon may help slow the emptying of her stomach to lessen the results of alcohol (43, 44).

Plus, they’re good sources of magnesium, potassium, and calcium, all of which can aid prevent electrolyte disturbances led to by drink (45).

Trail mix is easy to make using ingredients favor nuts and also seeds in addition to mix-ins, such as rolled oats, coconut flakes, and also dried fruit.

If you desire to opt for store-bought trace mixes, look for ranges without added sugars, salt, or fabricated ingredients. Friend can discover some healthy alternatives locally or online.


foods to avoid before drinking alcohol

Being responsibility of what foodstuffs to avoid prior to drinking alcohol is simply as vital as picking nutritious foods items to eat prior to a night out.

In part cases, alcohol can create symptoms the gastroesophageal reflux condition (GERD), a condition characterized by heartburn, nausea, and belching (46).

If you have GERD or are prone to indigestion, you might want to also avoid other triggers before drinking, such together spicy foods, chocolate, carbonated beverages, and caffeine (46).

What’s more, salty foods items like potato chips, pretzels, and crackers may reason bloating and also fluid buildup, particularly when paired v alcohol (47, 48).

Finally, be certain to skip the refined carbs and also sugary foods and also drinks, such as white bread, pasta, sweets, and also sodas.

These foods and also beverages are not only digested an ext rapidly but can additionally cause blood street levels to fluctuate, raising your danger of overeating later in the night (49).

Additionally, be sure to continue to be hydrated through sipping on plain water transparent the night to minimize the chances of hangover symptoms in the morning (50).

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Summary prior to drinking alcohol, you might want to stop salty foods, polished carbs, and also foods that cause GERD.