Breaking the habit of nicotine use can be difficult and stressful. But certain foods can help in the struggle to quit smoking. Here, experts at Go Smoke Free have created a list of the best foods to help curb your nicotine cravings.
Apples, carrots, and celery
One way to stop yourself from smoking is to keep your hands and mouth busy. Snacking on sticks of fruits and vegetables, such as apples, celery, or carrots can help to simulate with the repetitive action of raising your hand to your mouth, while also helping to keep your mouth occupied.
One 2007 study also found that fruits and vegetables tend to worsen the taste of cigarettes, meaning that smoking should be less rewarding if you do end up having one shortly after.
Whether you prepare them yourself for the day ahead or buy a pack of pre-cut vegetable batons, having them readily available can help replicate the action of reaching for a cigarette when the urge strikes. People who cut out nicotine often report that their appetite increases, and they have difficulty controlling their weight. Because these fruits and vegetables are mainly comprised of water and fiber, they are a good low-calorie option that you are unlikely to consume in excess.
Milk, cheese, and yogurt
If you are still in the phase of reducing the number of cigarettes you have in a day, incorporating dairy products into your diet can help you with this goal.
Smoking a cigarette after consuming dairy products can leave a poor taste in your mouth. While studies are yet to discover the component that causes this, it is thought it could be a reaction between the lactose in dairy products and the tobacco smoke from cigarettes.
Milk is best known for causing this effect, but if a glass of milk doesn’t appeal to you, cheese and yogurt can also do the trick. By making the experience of smoking considerably less enjoyable, you can discourage yourself from wanting another cigarette.
Popcorn
Popcorn is another low-calorie food that keeps your hands and mouth busy when you are craving the ritual of a cigarette. A lot of shop-bought popcorn contains oil, butter, or sugar, which can increase the overall calories, but if you own an air fryer, you can create a lower-calorie air-popped alternative at home. Simply line the air fryer with tin foil and add popcorn kernels without oil or butter. Heat for around eight to nine minutes until the popping stops. You can then dispense to a bowl and add a sprinkling of salt for flavor.
Ginseng
Similarly, ginseng can work to reduce the appeal of a cigarette, as studies suggest the ingredient can lessen the effects of nicotine. By weakening the effect, it decreases the satisfaction individuals get from smoking and can therefore help them quit by making it less tempting. Ginseng tea is a popular choice, however, ginseng powder can also be added to smoothies or the root vegetable can be used to create traditional dishes such as chicken ginseng soup.
High-fiber wholegrain foods
A common side effect that follows your last cigarette is that your appetite may significantly increase for a short while. Incorporating higher fiber foods such as wholegrain bread and cereals into your diet can help control cravings as they keep you fuller for longer. For example, you could start your day with a bowl of porridge, topped with banana for extra fiber, if need be, and finish it with chili paired with brown rice.
Fresh or frozen fruit
When you first give up smoking, it is a normal reaction to have food cravings and an increased appetite, with many finding themselves with a sweeter tooth than normal. While this can be satisfied sometimes by enjoying a chocolate bar or packet of sweets, to maintain a balanced diet, it is important to not become too reliant on these treats. Having fresh or frozen fruit such as grapes, strawberries, and oranges to munch on can manage the desire for sugar. Plus, the hand-to-mouth motion of snacking on these can replace the action of smoking.
Sugar-free gum or mints
Chewing sugar-free gum, or sugar-free mints can also work to stop cigarette cravings, as it can preoccupy you and distract you from your mouth feeling empty. Make sure to opt for the sugar-free variety though, as sugar can make you crave cigarettes more, according to the American Cancer Society.
While giving up smoking is never going to be easy and often takes a lot of determination, making small changes to your day, such as having snacks of fruit and vegetables or having a glass of milk, can really help ease the process.
It can also be beneficial to avoid certain food and drinks that may trigger a craving. For example, coffee can set you off yearning for a cigarette, as the two are often consumed together. However, it may not be wise to try cut the two from your life at the same time, as the increased difficulty of giving up them both may make it too hard to achieve. Instead, try make sure you have some snacks of fruit or vegetables prepared for after your coffee to curb the craving.
