You know the feeling of a hangover all too well: a throbbing headache, dry mouth, overwhelming fatigue, nausea, and sometimes even heightened anxiety or irritability. But what exactly causes these unpleasant symptoms after a night of drinking?

“A hangover occurs because of several different effects that alcohol has on the body,” explained Kenneth Leonard, PhD, director of the University at Buffalo’s Clinical and Research Institute on Addictions. According to Leonard, alcohol consumption can trigger a combination of physiological stressors, including dehydration and electrolyte imbalance, irritation of the stomach lining, increased inflammation, exposure to acetaldehyde (a toxic byproduct of alcohol metabolism), disrupted sleep, and drops in blood sugar levels.

Because alcohol affects so many systems at once, Leonard emphasized that “avoiding a hangover is far better than trying to treat one after the fact.” And while abstaining from alcohol is the only guaranteed way to prevent a hangover, many people turn to food-based “hacks” circulating online in hopes of softening the blow.

From late-night snacks to unusual pre-drinking rituals, social media is filled with advice on what to eat before, during, or after drinking. But do any of these strategies actually work? Here’s what science and experts have to say.

Eating Cheese After a Night Out

In a January TikTok video, one creator confidently advised viewers to eat cheese and crackers when they get home from a night out, claiming it eliminated her hangovers entirely.

Surprisingly, there may be a small kernel of truth behind this idea. A 2023 animal study suggested that certain cheeses containing probiotics could improve alcohol metabolism and reduce hangover-related symptoms. Cheeses like cheddar and Gouda often contain beneficial bacteria, though not all cheeses do.

While animal studies shouldn’t be overinterpreted, Robert Swift, MD, PhD, a professor of psychiatry and human behavior at Brown University, said the theory isn’t completely implausible. Cheese is calorie-dense and digests slowly, which can delay how quickly alcohol enters the bloodstream. In addition, its relatively high salt content may help replenish electrolytes lost through increased urination caused by alcohol.

That said, Swift noted that these benefits are not unique to cheese. Any substantial, salty, high-fat food could potentially offer similar effects. Still, the long-standing tradition of pairing wine and cheese may not be entirely accidental.

Taking Shots of Olive Oil

In April, music producer Benny Blanco popularized another unconventional hangover prevention method on TikTok: taking shots of olive oil—one before drinking and another halfway through the night.

Like cheese, olive oil digests slowly, which could modestly slow alcohol absorption. Extra-virgin olive oil also contains antioxidants that might theoretically help counter inflammation and oxidative stress caused by alcohol. However, Swift cautioned that these compounds are no match for heavy drinking. “A half bottle of vodka would easily overwhelm any protective effects,” he said.

Experts also debunk the common myth that olive oil “coats the stomach” to block alcohol absorption. Leonard was even more skeptical, saying that if olive oil shots have any effect at all, it would likely be minimal. “They’re not going to make a dramatic difference,” he said.

Eating Mustard Before Drinking

Another viral trend involves eating packets of mustard before drinking, a practice dubbed a “mustard pregame.” TikTok creator Vanessa Gerstner claimed it helped her avoid hangovers.

“There’s no scientific evidence to support that,” said Sara Hoffman, RD, a clinical dietitian with Jefferson Health. Like many viral wellness trends, the mustard trick appears to rely on anecdotal experiences rather than research.

Swift added that the only plausible benefit might come from mustard’s sodium content, which could slightly help with electrolyte balance. Otherwise, its impact is likely negligible.

Using Probiotic Supplements

Given some early research on probiotic-containing cheese, some companies have gone a step further by marketing probiotic drinks or supplements designed specifically to prevent hangovers. Brands like ZBiotics claim their products help the body break down acetaldehyde more efficiently when taken before drinking.

These claims have gained traction on TikTok as well. In one video, mathematician Hannah Fry cited a study suggesting that probiotics could give the body “a head start” in processing alcohol. However, the study she referenced focused on alcohol absorption rather