If you’re past your 20s, you probably realize the importance of avoiding alcohol on an empty stomach. However, have you considered which foods are best to eat before a night out? 

When planning a night out, it’s essential to think about what to eat before enjoying some drinks. Drinking on an empty stomach can lead to feeling tipsy faster, experiencing worse hangover symptoms, and even facing health risks. Eating before you drink not only helps slow down the absorption of alcohol but also gives your body the nutrients it needs during your night out. 

Choosing the right foods can help you feel better after having a couple of drinks by stabilizing your blood sugar, preventing fatigue, and minimizing stomach irritation. In this article, we will explore seven excellent foods to eat before drinking. These choices are not only nutritious but also incredibly delicious, allowing you to enjoy your night out while prioritizing your health. By making mindful food selections, you can responsibly savor your favorite drinks and create the perfect atmosphere for a fun and safe evening.

1. Bananas

If you’re enjoying a drink, remember that alcohol can cause dehydration and disrupt the electrolyte balance. However, grabbing a quick snack like a banana can help counteract those effects. Bananas generally contain 4 grams of potassium, a mineral our bodies need to function correctly. 

This healthy snack is packed with natural sugars and carbohydrates, giving you a quick energy boost when needed. The fiber in bananas is also great for digestion, helping to slow down the absorption of alcohol and possibly making its effects milder.

Another possible advantage is that bananas’ soft and soothing texture can gently coat your stomach, helping to reduce any irritation. If going for a drink or two takes you by surprise and you don’t have time for a proper meal before, snacking on a banana may be a good idea. This will enhance your hydration and support your overall well-being during a night out.

2. Oats

Enjoying some oats before a drink is a smart choice for several reasons. Oats are filled with complex carbohydrates that give you lasting energy and help keep your blood sugar levels steady. This is great for reducing drops in blood sugar that lead to fatigue and irritability when hungover. 

Plus, oats are fiber-rich, which helps with digestion and slows down alcohol absorption into the bloodstream, making its effects less intense. Their gentle properties help guard your stomach from any irritation alcohol might cause, and they help the body recover faster.

I realize that oats are typically eaten for breakfast, and we’re now discussing foods to have before drinking alcohol. Perhaps you start drinking at noon- after all, it’s always 5 o’clock somewhere. If day drinking isn’t on your agenda, remember that a hearty bowl of porridge at breakfast will provide lasting benefits until you head out later. So, adding oats to your pre-drinking meal can boost your ability to handle alcohol better and help ensure you have a more enjoyable time experience.

3. Eggs

Eggs are a fantastic source of high-quality protein that can help you feel satisfied, keeping hunger at bay and preventing those late-night cravings. The protein in eggs also helps keep your blood sugar steady, especially when enjoying a drink or two.

Also, eggs are rich in essential amino acids that support your liver, assisting it in breaking down alcohol more effectively. They’re loaded with essential nutrients like B vitamins, which are key for energy metabolism and can help reduce that tired feeling that sometimes comes after drinking. 

Not to mention, eggs are easy to digest, making them a light and nourishing choice that can help soothe your stomach and lessen any irritation from alcohol. Overall, eating eggs in any form you enjoy before drinking can boost your ability to handle the effects of alcohol.

4. Avocado

Packed with healthy fats, avocados are your go-to for sustained energy, perfect for combating fatigue that sometimes sneaks in after a drink. Their heart-loving monounsaturated fats support your cardiovascular health and contribute to your overall well-being. 

Plus, they’re rich in potassium, essential for maintaining electrolyte balance and preventing dehydration, a frequent side effect of alcohol. The fiber in avocados is a helpful buddy for digestion, as it slows down alcohol absorption into the bloodstream, easing its immediate effects. And let’s not forget that creamy texture! It coats your stomach, helping to reduce irritation from alcohol. 

If you want to make the most of your night and bounce back quickly the next day, consider enjoying some avocado. For those who want to be extra prepared for a fun night out, pairing avocado with eggs is a fantastic option that will have you ready to take on the evening—nothing can hold you back!

5. Nuts

Nuts are not only rich in healthy fats, protein, and fiber, but they also offer a satisfying sense of fullness that can help you avoid overindulgence later in the evening. This nutrient combination helps stabilize blood sugar levels, reducing the risk of spikes and crashes that often accompany alcohol consumption. 

Nuts are little powerhouses packed with antioxidants, essential vitamins, and minerals that support your health and well-being. Did you know their healthy fats can help slow down the absorption of alcohol, making those immediate effects feel gentler? If you’re looking for a tasty pre-drinking snack, reach for almonds, walnuts, pumpkin seeds, or flaxseeds. They offer a delightful, rich flavor and a satisfying crunch, making them the perfect snack to take wherever you go, even when you’re in a rush and can’t sit down for a complete meal.

6. Greek Yogurt

Packed with protein, Greek yogurt helps you feel full, which can prevent you from overeating later. It also supports your muscle health and helps keep your blood sugar levels steady, even when you indulge in a couple of drinks. 

The probiotics in Greek yogurt are fantastic for your gut, ensuring your digestive system stays happy and balanced. Its creamy texture gently coats your stomach, offering a protective layer that can ease alcohol’s irritation. 

Greek yogurt also contains essential nutrients like calcium and B vitamins that boost overall well-being. So, including it in your pre-drinking meal not only prepares you but also helps support your body against alcohol’s effects on your well-being.

7. Whole Grain Bread

Whole grain bread is a wonderful choice to enjoy before having a drink, and there are several fantastic reasons why! It’s rich in complex carbohydrates, providing a steady release of energy to help prevent the tired feeling often associated with drinking. 

The fiber in whole grain bread is beneficial for digestion and helps slow down the rate at which your body absorbs alcohol, which can mitigate its immediate effects. Additionally, whole grains are rich in essential nutrients like B vitamins and minerals that significantly support your overall health and well-being. 

Eating whole-grain bread can work wonders for stabilizing your blood sugar levels, helping to avoid spikes and crashes during and after drinking. Its hearty texture keeps you satisfied and encourages healthier choices throughout the night. So, adding whole grain bread to your pre-drinking meal can really boost your resilience against alcohol’s effects!

Alcohol should always be enjoyed responsibly. However, we are all human, and occasionally, we all like to indulge in a few pleasures. Enjoying a meal before sipping on some drinks is key to having a fun and safe night out. Eating helps slow down how quickly your body absorbs alcohol, keeps your blood sugar steady, and can even lessen hangover symptoms.

For a fun and healthy night out, be sure to check out our next suggestion: 6 Healthiest Alcoholic Drinks, According to Dietitians!