One 56-gram egg has 7 grams of protein, making them incredibly nutrient-dense and satisfying. Before drinking alcohol, eat a protein-rich snack like eggs to slow down stomach emptying and delay alcohol absorption. Additionally, protein is the most filling macronutrient and can help you feel satisfied longer, which can lower your risk of binge eating due to alcohol later in the night.

A filling meal before a night of drinking may be a good decision to reduce cravings later because alcohol reduces inhibitions and has been found to increase hunger. There are numerous ways to enjoy eggs. For a healthy, fiber-rich omelet, prepare them scrambled, hard-boiled, or mixed with your preferred vegetables.

In addition to being a great source of fiber and protein, oats also reverse the effects of alcohol. In fact, a single 1-cup (81-gram) serving of oats has a remarkable amount of iron, vitamin B6, calcium, and over 10 grams of protein in addition to 8 grams of fiber.

In addition to having a high nutritional value, oats have been shown in several human and animal studies to improve liver function and prevent liver damage caused by alcohol. In addition to oatmeal, oats work well in smoothies, baked goods, and granola bars. They may also be mixed to serve as the foundation for flatbreads, veggie burgers, or pizza crusts, all of which make excellent pre-drinking snacks.

Bananas are a great, portable snack to keep on hand before drinking to help reduce the absorption of alcohol into your bloodstream because each large fruit has 4 grams of fiber. Fiber promotes digestion and can alleviate digestive symptoms.

Additionally, bananas contain a lot of potassium. After a night of heavy drinking, eating a banana will help in replenishing the body's potassium levels, which may protect against the electrolyte imbalances caused by alcohol consumption. Bananas can also help you stay hydrated because they contain over 75% water. In addition to being a tasty, healthy snack on their own, bananas may be added to smoothies, fruit salads, oatmeal, yogurt, or peanut butter for a treat that is filled with nutrients.

One of the best sources of omega-3 fatty acids, which are important fatty acids linked to many health benefits, is salmon. According to certain animal studies, omega-3 fatty acids may be able to lessen some of the negative effects of alcohol, such as inflammation in the brain caused by binge drinking.

Each 4-ounce (113-gram) portion of salmon has a remarkable 22 grams of protein, which may help decrease the absorption of alcohol. Roasting salmon is among the simplest methods to cook fish. Add salt, pepper, and any other spices to the salmon and place it skin-down in a baking dish. Simply bake for 10 to 15 minutes at 400 400°F (200°C), then serve with your favorite veggies.

Yogurt is one of the most popular fermented dairy products in the world, which is made by adding live bacteria to milk. Because it includes helpful bacteria and may serve as a probiotic, yogurt is hailed as a nutritious food.

Unsweetened Greek yogurt is one of the best foods you can eat before a night of drinking because it provides the ideal ratio of protein, fat, and carbs. Protein is particularly important because it digests gradually and can reduce the negative effects of alcohol on your body by slowing its absorption. Additionally, it can help in avoiding hunger and alcohol-fueled cravings by helping you stay full all night. Before going out for the night, try topping plain Greek yogurt with fruit, nuts, and seeds for a quick, satisfying snack.

In addition to being a great source of fiber and protein, chia seeds are also a good source of important minerals including calcium, magnesium, phosphorus, and manganese.

Fiber, in particular, might delay stomach emptying and slow the absorption of alcohol into your bloodstream. Additionally, chia seeds are a great source of antioxidants including rosmarinic acid, gallic acid, and caffeic acid, which all help to protect your liver and prevent cell damage. Making chia pudding is simple. Simply combine 1 cup (237 ml) of dairy or nondairy milk, 3 tablespoons (42 grams) of chia seeds, and your preferred fruits, nuts, spices, and natural sweeteners.

Berries like strawberries, blackberries, and blueberries are rich in fiber, manganese, vitamins C and K, and other vital minerals. Additionally, they are high in water, which keeps you hydrated and lessens the negative effects of alcohol while preventing dehydration.

Consuming foods high in antioxidants like berries may protect your cells from harm caused by alcohol. In one research on animals, blueberries were found to be efficient in raising the levels of various antioxidants in the liver, which may help protect against the oxidative stress caused by drinking alcohol. Consuming 17.5 ounces (500 grams) of strawberries per day for 16 days resulted in an improvement in antioxidant status, according to another study involving 12 people. For a smoother texture, pre-drinking snack, combine berries with a handful of almonds. You can also try to include berries in smoothies, fruit salads, and yogurt parfaits.

Asparagus includes a variety of essential vitamins and minerals, but it has also been thoroughly researched for its ability to support liver function. The extracts taken from the leaves and shoots of asparagus are proven to boost levels of key enzymes that break down alcohol after heavy drinking.

In fact, one study discovered that asparagus extract raised antioxidant status in animals with liver damage and enhanced numerous liver function markers. Additionally, research in test tubes shows that asparagus is a great source of antioxidants including ferulic acid, kaempferol, quercetin, rutin, and isorhamnetin, which protect cells from harm caused by excessive alcohol use. For a quick side dish, mix asparagus with olive oil, salt, and pepper, then bake at 425°F (220°C) for 10–15 minutes, or until lightly browned.

Each serving of the flavorful citrus fruit grapefruit provides a healthy portion of fiber, vitamin C, and vitamin A. Additionally, it includes naringenin and naringin, two antioxidant substances that have been demonstrated in test-tube tests to help prevent liver damage and improve liver function.

In addition, a six-week rat study found that consuming grapefruit juice raised levels of many enzymes important for liver health and detoxification. To help balance the sour, tart flavor, try cutting grapefruit into wedges and sprinkling the fruit with a little salt or sugar. However, bear in mind that grapefruit may interact with some medicines, so if you have any concerns, consult your doctor right away.

Avocados are among the greatest foods to eat before drinking alcohol because they are high in heart-healthy monounsaturated fats. Because fat digests more slowly than protein or carbs, eating fat can help delay the absorption of alcohol into your bloodstream.

Avocados also include some potassium, which can help keep your electrolytes in balance. Just half an avocado has 7% of the daily recommended potassium intake. The fruit's versatility and sweetness are its best qualities. For a tasty snack, try spreading it over toast, adding it to salads, or salting some wedges. You can try the avocado toast with an egg as a balanced brunch before day drinking.

Water is usually the first thing that comes to mind when you think of hydration. Your body needs electrolytes in addition to the water in order to properly and effectively hydrate. Melons contain a lot of water and can keep you hydrated as you drink.

Cantaloupe has roughly 90% water, watermelon contains about 92% of its weight in water. And about 90% of the water in honeydew melon includes electrolytes like potassium, magnesium, sodium, and calcium. Additionally, these fruits are a good source of vital electrolytes like potassium, which can quickly become depleted with excessive alcohol consumption. Honeydew, watermelon, and cantaloupe are all refreshing, hydrating snacks that can be helpful for pre-drinking snacks.

Whole-grain quinoa is rich in protein, fiber, as well as many necessary micronutrients. It contains significant amounts of magnesium and potassium, two minerals that might reduce the electrolyte imbalances caused by alcohol consumption.

Additionally, it's a great source of antioxidants including quercetin, ferulic acid, catechin, and kaempferol, which can protect against the accumulation of dangerous chemicals known as free radicals caused by excessive alcohol intake. Soups, stews, and salads are just a few of the recipes that quinoa is easily incorporated into. Additionally, you may include it in your own granola bars, energy bites, or muffins to make a tasty and nutritious pre-drinking snack.

Due to their stunning color and high antioxidant content, beets stand out as a standout ingredient. One animal research found that beetroot juice had a protective impact on liver cells, reducing caused cell damage by 38%.

According to another study, rats given beetroot juice had higher levels of many enzymes involved in detoxification and liver function. Beets are thought to work similarly in people, helping your liver process more alcohol and protect it from damage. Beets should be steamed if you want to preserve their nutritional value. It is advised to steam beets for no more than 15 minutes. Or beets can be pickled, grilled, or roasted to prepare dips, soups, salsas, or slaws,

In addition to being a great source of potassium, which can help maintain electrolyte balance after consuming alcohol, sweet potatoes are also rich in complex carbs.

Because carbs are made up of larger molecules that take longer to digest, they may help lessen the negative effects of alcohol on your body. One research involving 10 people found that consuming boiling sweet potatoes reduced blood sugar spikes and crashes, which may help to lessen hunger and avoid overeating caused by alcohol. Before going out, make a batch of sweet potato fries for a quick snack or side dish. Sweet potatoes can simply be sliced into wedges, tossed with olive oil and spices, then baked for 20 to 25 minutes at 425°F (220°C).

Before you start drinking, homemade trail mix is a great choice for a nutritious, filling snack. Almonds, walnuts, pumpkin, and flax seeds are some of the nuts and seeds that are high in fiber and protein and may help to slow down the emptying of your stomach to decrease the effects of alcohol.

Additionally, they are excellent sources of magnesium, potassium, and calcium, all of which can help in preventing electrolyte disturbances caused by alcohol consumption. Making trail mix is simple when using nuts, seeds, and add-ins like rolled oats, coconut flakes, and dried fruit. Look for trail mixes without additional sweets, salt, or artificial ingredients if you decide to buy them from the supermarket.