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Supporting your gut through a hangover

How to avoid hangover gut rot

Today is the second Black Friday of the year – only this one has nothing to do with shopping and everything to do with alcohol.

If you are planning on hitting the town tonight and partying to the max, here are some tips that might help to support your gut and liver and make sure you are not out of action for the whole weekend.

  1. Drink loads of water – and when you think you’ve drunk enough, drink more.
  2. Add drinks that include electrolytes such as potassium and sodium – coconut water and salted bone broth are both great additions.
  3. Eat liver and gut supporting foods – brassica vegetables (broccoli, cauliflower, cabbage, Brussels sprouts), leafy green vegetables, beetroot, asparagus, citrus fruits (oranges, lemons, grapefruits), easy to digest protein (nuts, seeds, fish, eggs, chicken, turkey).
  4. Sip ginger tea to help support digestion and reduce nausea.
  5. Get plenty of rest – take a nap, meditate and generally chill out.
  6. Do some light exercise – get out for a walk (even in the rain), go for a swim, try some yoga and/or stretching.
  7. Add some supplements – B vitamins, vitamin C, friendly bacteria, omega-3 oil.


Hangover gut-supporting breakfast ideas

Try this great breakfast for the morning-after – delicious, filling and supporting the gut and liver.

One slice of wholemeal seeded toast (gluten-free if required)

Large handful of leafy green vegetables (spinach, rocket, watercress)

Half an avocado, sliced

3 or 4 stalks of asparagus (optional)

A few slices of smoked salmon

One or two poached eggs (or scrambled or boiled if you prefer)

Lemon to squeeze over the top

Salt and pepper to taste

You could also try a green smoothie, combining the fruit and vegetables of your choice with dairy-free milk, yoghurt or water. One simple suggestion is to combine the following ingredients in a blender or smoothie maker:

2-3 handfuls of spinach or kale (or other leafy greens), one apple (cored), 1 lemon (peeled), 1-inch cube of ginger and around 500ml of water or coconut water (or other liquid of choice)

Whilst some might suggest a greasy fry-up or ‘hair of the dog’ to deal with a hangover, these ‘solutions’ are likely to make you feel worse within a few hours, as both put extra strain on the liver and digestive system.


Before and during the night out

It can also be useful to prepare yourself and your body before and during your night out.

  • Eat a nutritious, gut-supporting meal an hour or two before going out – with lots of vegetables (particularly green leaves) and a good portion of protein (chicken, fish, eggs, turkey, nuts, seeds, beans, pulses, seafood).
  • Take supplements before going out and/or before going to bed – milk thistle, B vitamins, vitamin C, friendly bacteria.
  • If you are out for dinner, try not to drink before the food is served – eat the starter before partaking in your first alcoholic drink.
  • Pace yourself – drink one glass of water for every alcoholic drink. And drink a couple of glasses of water before going to bed.
  • Drink colourless alcoholic drinks such as gin and vodka – they have been shown to cause less of a hangover.
  • Avoid any drinking ‘games’ and/or alcoholic ‘shots’, which will significantly increase your alcohol intake.
  • Don’t smoke whilst drinking – smoking has been shown to contribute to a hangover.
  • Get a good night’s sleep – leave the party at a reasonable time – especially if you have to be up early the next day.

To sum up, eat (regularly and healthily), drink loads of water and get enough rest and exercise – this should help to keep you and your gut in good stead throughout the party season.


Related blogs on hangover gut:

Do Hangovers Affect Gut Health? Here’s What The Research Shows

Hangover cures

Is alcohol harming your stomach


Want to know more?

Pro-Ven Probiotics aim to provide the best support for both you and your health. If you wish to know more about hangover gut health and staying healthy please do not hesitate to call us on 01639 825107 or alternatively, learn more via our blogs or in-depth proven research.

ProVen Probiotics, Unit 2 Christchurch Road, Baglan Industrial Park, Port Talbot, SA12 7DJ. Tel: 01639 825107

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