Lifestyles Guide

Most Eat, Top 10 Foods Before Drinking Alcohol

Let’s face it, sometimes a night out with friends involves indulging in a few drinks. While enjoying yourself is key, feeling sluggish or worse, hungover, the next day can put a damper on the fun. But what if you could prime your body for a smoother experience? Enter the power of pre-drinking food choices! Just like putting on your favorite outfit before a night out, prepping your body with the right fuel can significantly impact how you feel throughout the evening and the following day.

This article dives into 10 fantastic pre-drinking food options that will help you feel your best while you enjoy your night out.

 Understanding the Importance of Pre-Drinking Food

Think of your stomach as a gatekeeper for alcohol entering your bloodstream. When your stomach is empty, alcohol gets absorbed rapidly, leading to a quicker feeling of intoxication and potentially unpleasant side effects. Food, on the other hand, acts like a speed bump, slowing down the absorption process and giving your body time to metabolize the alcohol more efficiently.

Here’s a breakdown of the benefits of pre-drinking food:

1). Slows down alcohol absorption: As mentioned earlier, food creates a barrier in your stomach, delaying the alcohol’s rush into your bloodstream. This allows your body to process the alcohol gradually, leading to a more controlled and enjoyable experience.

2). Maintains blood sugar levels: Alcohol can cause dips in your blood sugar, leading to fatigue, dizziness, and even cravings for unhealthy snacks later in the night. Pre-drinking meals rich in complex carbohydrates and protein help regulate blood sugar, keeping you feeling energized throughout the evening.

3). Boosts hydration: Alcohol is a diuretic, meaning it increases urination and can lead to dehydration. Eating water-rich fruits and vegetables before drinking helps replenish fluids and combat dehydration, which can contribute to hangovers.

4). Provides essential nutrients: Let’s not forget the importance of nourishing your body! Consuming meals rich in vitamins, minerals, and antioxidants can help support your liver’s function and potentially reduce the severity of hangovers.

 Top 10 Pre-Drinking Food Choices

Now that you understand the science behind pre-drinking food, let’s explore some delicious and effective options:

1). Eggs: The Protein Powerhouse

Eggs are a breakfast staple for a reason. They’re packed with protein, which takes longer to digest than carbohydrates, slowing down alcohol absorption. They’re also a good source of choline, a B vitamin that aids liver function and can potentially mitigate hangover symptoms. Scrambled eggs with whole-wheat toast or an omelet filled with veggies are excellent pre-drinking choices.

2). Oats: The Fiber Champion

Oats are another fantastic source of complex carbohydrates that provide sustained energy release. The high fiber content in oats further aids in slowing down digestion, keeping you feeling fuller for longer and preventing those late-night unhealthy food cravings fueled by alcohol. A bowl of oatmeal with berries and nuts is a perfect pre-drinking snack that’s both nutritious and delicious.

3). Greek Yogurt: The Protein and Probiotic Duo

Greek yogurt offers a double whammy of benefits – protein to slow down alcohol absorption and probiotics to support gut health. Studies suggest that a healthy gut microbiome can potentially improve your body’s ability to process alcohol. Top your Greek yogurt with some fruit and granola for an extra dose of flavor and fiber.

4). Fatty Fish: Champions for Healthy Fats

Fatty fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which have numerous health benefits, including potentially reducing inflammation and supporting liver health. These healthy fats also slow down the absorption of alcohol, making fatty fish a perfect pre-drinking food option. Grill some salmon with roasted vegetables or enjoy a tuna salad sandwich on whole-wheat bread.

5). Lean Meats and Poultry: Protein Power on the Go

Lean meats and poultry are excellent sources of protein, helping you feel satiated and slowing down alcohol absorption. Think chicken breast with brown rice and steamed vegetables, or a turkey burger on a whole-wheat bun. These options are not only delicious but also provide essential nutrients to support your body throughout the night.

 6). Avocados: The Healthy Fat All-Star

Avocados are nature’s creamy delight, packed with healthy fats that slow down digestion and alcohol absorption. They’re also a good source of potassium, an electrolyte lost through urination, which can help prevent dehydration. Guacamole with whole-wheat pita bread or a slice of avocado toast are fantastic pre-drinking choices.

 7). Beans and Lentils: Fiber-Rich and Filling

Beans and lentils are a vegetarian powerhouse, loaded with fiber and protein. This combination is a champion for slowing down digestion and keeping you feeling satisfied, preventing overconsumption of alcohol later in the night. A lentil soup or a bean burrito with brown rice are delicious and filling pre-drinking meals.

8). Sweet Potatoes: The Energizing Complex Carb

Sweet potatoes are a great source of complex carbohydrates, providing sustained energy throughout the evening. They’re also rich in vitamins and antioxidants, including beta-carotene, which can offer some liver protection. Baked sweet potato fries or mashed sweet potatoes are tasty and effective pre-drinking choices.

9). Berries: The Antioxidant Powerhouse

Berries are packed with antioxidants, which can help reduce inflammation and potentially support your liver’s function during alcohol processing. They’re also a great source of hydration, with fruits like watermelon and strawberries boasting high water content. A mixed berry salad or a smoothie with berries and Greek yogurt are refreshing and beneficial pre-drinking options.

10). Whole-Wheat Bread and Brown Rice: Complex Carbs for Sustained Energy

Whole-wheat bread and brown rice are complex carbohydrates that provide a slow and steady release of energy. This helps regulate blood sugar levels and prevents those energy crashes that can lead to impulsive food choices later in the night. Enjoy whole-wheat toast with avocado or a brown rice bowl with vegetables and lean protein for a pre-drinking meal that will keep you feeling your best.


While enjoying a night out with friends is the primary goal, pre-drinking food choices can significantly impact how you feel throughout the evening and the following day. By incorporating these delicious and nutritious options into your pre-drinking routine, you can prime your body to process alcohol more efficiently, maintain stable blood sugar levels, and stay hydrated. Remember, a little planning goes a long way, and fueling your body with the right foods can significantly enhance your overall experience.


1). Can I skip eating before drinking altogether?

It’s not recommended. Eating before drinking slows down alcohol absorption and provides your body with nutrients to aid in processing alcohol.

2). What should I avoid eating before drinking?

Spicy foods, greasy foods, and sugary foods can irritate your stomach and worsen hangover symptoms.

4). How much time before drinking should I eat?

Ideally, eat a solid meal 1-2 hours before drinking.

5. What if I don’t have time for a full meal?

Even a small snack like a handful of nuts or a piece of fruit can make a difference.

6). Is it okay to drink water while consuming alcohol?

Absolutely! Alternating alcoholic drinks with water helps with hydration and prevents dehydration.

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