London, UK. January 2026 – Health and nutrition app Lifesum has unveiled its annual Hangover Nutrition Index, ranking the Top 10 countries by the nutritional quality of their go-to hangover foods. The UK and US come in last with heavy, low-fibre meals that slow recovery, while Japan tops the list with hydrating, nutrient-dense options like miso soup that help you feel better faster.

"Hangover meals are often indulgent, but small tweaks can make a big difference," says Rebeka Bereczy, Lead Dietitian at Lifesum. "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."

Hangover foods are driven by how our bodies crave relief. In the UK and US, many reach for greasy fry-ups because high-fat, high-calorie meals trigger feel-good signals in the brain and give a temporary energy lift. While comforting, these heavy, low-fibre dishes can worsen dehydration and digestive strain. In contrast, countries like Japan and Korea favour hydrating, nutrient-rich soups and broths that restore electrolytes, support gut health and help the body recover faster - showing that what works for short-term comfort doesn’t always equal faster recovery.

Using its AI-powered Multimodal Tracker, Lifesum analysed protein quality, carbohydrate sources, fat types, fibre, vitamins and minerals in the world’s most popular hangover meals. The study found that meals rich in fluids, fermented foods, lean protein and vegetables speed recovery, while heavy, greasy or sugary dishes worsen dehydration and energy crashes.

Top 10 Hangover Nutritional Index

Country	Hangover meal	Calories (Avg)	Nutritional Index
Japan __________	Miso soup with rice, pickles __________	220  __________	High electrolytes, fermented foods, fibre, low fat __________
Korea __________	Vegetable soup with rice, kimchi __________	300 __________	Minerals, vitamins, gut-friendly probiotics __________
Sweden __________	Light vegetable & fish soup __________	350 __________	Lean protein, hydration, balanced macros __________
Czech Republic __________	Congee-style rice porridge __________	280 __________	Hydrating, high micronutrients, gentle on digestion __________
Norway __________	Fish soup with root vegetables __________	400 __________	Lean protein, steady energy, minerals __________
Finland __________	Light broth with whole grains __________	300 __________	Fibre, vitamins, electrolyte-rich __________
Italy __________	Vegetable soup with lean meats __________	400 __________	Vitamins, antioxidants, low saturated fat __________
Portugal __________	Seafood stew with vegetables __________	450 __________	Lean protein, minerals, hydration support __________
United States __________	Greasy fry-up __________	1,100  __________	High fat, low fibre, increases fatigue __________
United Kingdom __________	Full English breakfast __________	1,000  __________	High saturated fat, low fibre, low micronutrients __________

Cultural & Nutritional Insights

• Japan (1st) – Miso soup with rice delivers electrolytes, fermented probiotics, fibre and high-quality protein.
• Korea (2nd) – Vegetable soup with rice and kimchi provides vitamins, minerals and gut-friendly fermented foods.
• Sweden (3rd) – Fish and vegetable soup balances lean protein, fibre and hydration.
• United States (9th) – Greasy fry-ups are high in saturated fat and low in fibre, increasing digestive strain.
• United Kingdom (10th) – Full English breakfast is high in fat and sodium, low in micronutrients and one of the least recovery-friendly meals.
  

Behavioural Insights

• High-fat, low-fibre late-night meals correlate with next-day fatigue, dehydration and digestive discomfort.
• Meals rich in fluids, electrolytes and fermentables support faster recovery and gut regulation.
• Balanced macronutrients and portion control reduce “hangxiety” and energy crashes.
  

Hangover Recovery Tips

• Start with hydrating foods like soups, broths and fruit.
• Combine lean protein with vegetables to support metabolic recovery.
• Add fermented foods (e.g., kimchi, miso) for gut health.
• Pair indulgent items with nutrient-rich sides to improve overall balance.

Media Enquiries

Rebeka Bereczy, lead dietitian at Lifesum, is available for interviews.

Media contact: Harry Cymbler, Hot Cherry PR, harry@hotcherry.co.uk

About Lifesum

Used by over 65 million people globally, Lifesum is an AI-powered nutrition platform that helps people make smarter food choices and build sustainable, long-term habits. From improving focus and energy to managing weight and overall wellbeing, Lifesum provides personalised meal plans, recipes and tracking tools that fit every lifestyle. Learn more at www.lifesum.com