The Best Foods to Eat Before Drinking Alcohol

Let’s be honest — no one wants to be that person after a night out. Whether you’re hitting the town or just having a few drinks with friends, what you eat before alcohol hits your system can make or break your night (and your morning after). Skip the empty stomach mistake and give your body the foundation it needs to handle booze like a champ.

Here’s a smart guide to the best foods to eat before drinking, designed to slow alcohol absorption, protect your stomach, and reduce hangover symptoms.

1. Eggs – The Protein Powerhouse

Eggs are rich in high-quality protein that helps slow the absorption of alcohol into your bloodstream. They also contain amino acids that support liver function — a key player in breaking down alcohol. Scrambled, boiled, or sunny-side up, eggs are your pre-game MVP.

2. Avocados – Fat Is Your Friend

Avocados are packed with healthy monounsaturated fats and fiber, which help slow digestion and alcohol absorption. Bonus: they’re high in potassium, an electrolyte that alcohol tends to deplete. Mash it on toast or eat it with a spoon — it’s the creamy shield your stomach needs.

3. Salmon – Fuel with Omega-3s

This fatty fish not only provides lean protein, but it’s also rich in omega-3 fatty acids, which may reduce inflammation caused by alcohol. Grill it, bake it, or toss it on a salad — your liver will thank you.

4. Greek Yogurt – The Stomach Liner

Creamy, filling, and full of protein, Greek yogurt creates a buffer in your stomach, slowing alcohol’s effects. Add berries or granola for extra fiber and antioxidants — your gut will appreciate the combo.

5. Bananas – Potassium Boost

Alcohol is a diuretic, meaning it drains your body of fluids and vital electrolytes like potassium. Bananas are loaded with potassium and carbs, offering hydration and energy in one easy-to-eat package.

6. Oats – The Carb You Need

A hearty bowl of oatmeal gives your body complex carbs and fiber, helping keep your blood sugar stable while you drink. Plus, it keeps you full, so you’re less likely to overdo it.

7. Nuts – The Handy Snack

A handful of almonds, walnuts, or peanuts provides healthy fats and protein — both of which slow alcohol absorption. They’re also easy to grab if you’re heading out quickly.

8. Sweet Potatoes – Vitamin-Packed and Filling

Loaded with fiber, potassium, and vitamin A, sweet potatoes are a slow-digesting carb that helps your body handle alcohol more steadily. Roasted or mashed, they’re a solid base before any drinking session.

Pre-drinking meals are your secret weapon. Choosing the right foods can cushion the impact of alcohol, reduce next-day regrets, and even help you stay more in control. So next time you’re getting ready to raise a glass, fuel up first — your body will thank you in the morning.