Woken up with a sore head and regret but not touched a drop of alcohol? Your diet might be to blame
Most of us have suffered the symptoms of a hangover: a fuzzy head, headache and an upset stomach. But have you ever felt hung-over when you haven’t so much as sniffed an alcoholic drink? You’re not imagining it – our diet can contain foods that, if they don’t agree with us, trigger the familiar discomfort associated with having had one too many.
Why we feel sick
‘While not as well studied as traditional alcohol hangovers, these sensations are believed to stem from the body’s response to specific foods and eating habits,’ explains registered nutritionist Gabi Zaromskyte*.
You can even experience the feeling of regret that comes with an alcohol hangover, adds dietitian Ro Huntriss**. Not only do sufferers feel unwell, they may feel remorse but without the memories of a fun night out. ‘While the term “food hangover” might not have a formal medical definition, the symptoms are real,’ says Gabi. Here are the worst culprits – and ways to help yourself.
Fatty foods
‘Foods high in fat can slow digestion and linger in the digestive tract, causing discomfort or nausea,’ says Gabi. ‘Diets high in saturated and trans fats (often called ‘bad’ fats) have been associated with various chronic diseases.’ These include diabetes and gastrointestinal diseases, such as IBS and diverticulitis, which can produce hangover-like symptoms. Opt for lean meat and go easy on hard cheese, sausages, pies, cream, chocolate, cakes and biscuits.
Sensitivities
The Food Standards Agency estimates that two million people in the UK have been diagnosed with a food allergy, and many more are intolerant to certain foods. ‘Some individuals have sensitivities or intolerances to specific ingredients, such as lactose or gluten; these can trigger gastrointestinal symptoms and mimic a hangover,’ explains Gabi. ‘A group of carbohydrates known as FODMAPs*** can be a common trigger.’ A low-FODMAP diet can relieve symptoms, so speak to your GP.
Overeating
Do you fill your plate when serving up dinner? You’re not alone – portion sizes are significantly larger than in previous decades. This increase in overeating can overwhelm our digestive system, leading to bloating and discomfort. The fix? Use smaller bowls and plates. Gabi advises, ‘Eat slowly, chew thoroughly and pay attention to your body’s signals of fullness, so you’re not tempted to have se
