If you're hurting from last night, try these foods to settle your stomach, quiet your headache, and rehydrate your body


By now you know how to avoid a hangover (aka, Not Get Trashed at Your Office Holiday Party). But when you ignore advice and wake up with a throbbing head, exhausted body, and a stomach that won't stop threatening to revolt, you don't need the "I told you so." Like any good friend, we'll refrain from judgment and give you what do you need: Suggestions on what you should-and can-eat to start feeling like a normal, functioning human again. And while there's no hangover cure per se (we've looked!), these recipes can help lessen your pain.

Matcha Hangover Helper


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8 ounces coconut water

Pinch sea salt

1 teaspoon matcha green tea powder

Directions: Stir ingredients together in a glass.

Why it works: Hydration is the number one key to fixing a handover. The electrolytes in coconut water and salt both rehydrate, while the caffeine in matcha helps headaches.

-Dawn Jackson Blatner, R.D., Chicago-based nutritionist

Sea Salt Avocado Toast


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1 slice sprouted whole grain bread, toasted

1/3 avocado

Lemon juice

Pinch sea salt

Directions: Slice avocado and place on toasted bread. Drizzle lemon juice and sea salt over top.

Why it works: The fat in avocados and the bread help soak up and settle whatever is going on in your stomach. The sea salt helps increase thirst, encouraging you to drink more water and help rehydrate your body.

-Dawn Jackson Blatner, R.D., Chicago-based nutritionist

Homemade Ginger Tea


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1 tablespoon fresh grated ginger (more flavorful than sliced ginger; use a box grater, cheese grater, or a microplane zester)

2 cups water

1 tablespoon liquid sweetener for flavor (honey or maple syrup)

1 tablespoon fresh lemon juice (optional)


1. Grate the ginger. If you don't have a grater, slice the ginger as thinly as possible and use 2 tablespoon instead of 1.

2. Bring the water to a boil, add the ginger and remove from heat. Let sit for 10 minutes to steep.

3. Strain the ginger and stir in the sweetener and lemon juice.

Why it works: Most of us reach for coffee after a night out, but since it's a diuretic, it'll further dehydrate you and can increase how terrible you feel. This ginger tea is a powerful combination of anti-nausea and anti-inflammatory properties. Homemade is best since drinks like ginger ale don't actually have enough ginger to help nausea. Adding a little sugar to the tea helps with low-blood sugar, which could also be causing an upset stomach or lightheaded feeling.

-Alexandra Caspero, R.D., owner of weight-management and sports-nutrition service Delicious-Knowledge.com

Spinach and Tomato Scramble


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2 large eggs (or 1 egg, 2 egg whites)

1/2 teaspoon olive oil

2 cups baby spinach

1/2 cup chopped tomatoes

1 tablespoon grated parmesan or goat cheese (optional)

Pinch salt/pepper


1. Whisk the eggs in a small bowl. Season with a pinch of salt and pepper and set aside.

2. Heat olive oil in a nonstick skillet over medium heat. Add spinach and tomatoes and cook, tossing, until wilted, about 2 minutes.

3. Add eggs.

4. Cook, stirring occasionally, until just set, about 1 minute. Stir in cheese (if using).

Why it works: Pass up the hearty, greasy breakfast for this scramble. Eggs contain an amino acid, cysteine, that helps break down acetaldehyde, a toxin from alcohol metabolism. Spinach and tomatoes are packed with antioxidants and potassium, an electrolyte. Serve with 100 percent whole wheat bread for extra carbohydrates to help with nausea and low blood sugar.

-Alexandra Caspero, R.D., owner of weight-management and sports-nutrition service Delicious-Knowledge.com

15-Minute Miso Soup


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4 to 5 cups water

1/2 cup chopped green, fresh or frozen (any kind, including spinach, chard, kale)

2 scallions, chopped 1/4 cup cubed firm tofu (can sub other protein like chicken)

3 tablespoon white miso paste


1. Bring the water to a simmer in a saucepan over medium heat.

2. While the water is heating up, place the miso paste and 2 tablespoon hot water in a separate bowl. Whisk until smooth and set aside.

3. Add the greens, scallions, and tofu to the water and let cook for 5 minutes.

4. Reduce the heat to low and add in the miso. Let cook for another 5 minutes and serve.

5. Season to taste with salt, pepper or Sriracha.

Why it works: This miso soup packs in everything your body needs right now: fluids, potassium, antioxidants, protein, and probiotics! After a heavy night of drinking, you have depleted some of the healthy gut bacteria that lives in your stomach. Probiotics, found in fermented foods like yogurt, kefir, and miso paste, can help restore a balanced gut. If you need more fuel, add in some noodles!

-Alexandra Caspero, R.D., owner of weight-management and sports-nutrition service Delicious-Knowledge.com