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8 Eating Habits to Help You Quit Smoking
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8 Eating Habits to Help You Quit Smoking

It’s not easy to quit smoking, but something as simple as establishing healthy eating habits is an important step towards quitting for good. Especially as a supplement to other quitting methods, a thoughtfully balanced diet can reduce nicotine cravings and help smokers to quit naturally. Read on to learn which foods can help curb cravings and even make nicotine less appealing. No prescription necessary, and you can find everything you need in your local grocery store!

Dairy Products

As a smoker, you may have noticed an aversion to some dairy products, such as milk, cheese, and yogurt. This is likely because dairy paired with cigarettes tends to create a bitter aftertaste. Just like smoking can make dairy seem unappealing, consuming dairy regularly can make smoking seem less appealing. The next time you feel the urge to smoke, try reaching for a cheese stick, yogurt, or glass of milk to curb your craving!

Salty Snacks

Foods high in sodium, such as chips, salted nuts or seeds, and french fries, can also reduce nicotine cravings. While salty snacks are delicious and can help you resist the urge to smoke, it’s important to consume them in moderation, as too much sodium can result in high blood pressure and other health problems.

Crunchy Foods

When you find yourself itching for a cigarette, eating a crunchy snack can help occupy your mouth and hands. But before you reach for fried or processed foods, remember there are some healthy and delicious alternatives, such as popcorn, kale chips, roasted chickpeas, celery sticks, carrots, and crackers! Nuts are also a great option, because you can eat them slowly while your craving passes, and they’re nutritious and protein-packed to give you energy.  


While nicotine gum can be an effective smoking-cessation product, regular gum can provide some of the same benefits. Part of smoking addiction is often oral fixation, so when you get the urge to smoke, try chewing a piece of sugar-free gum to occupy your mouth while the craving passes.

Cinnamon, Ginger, and Tumeric

Like dairy, some spices, including cinnamon, ginger, and tumeric, make smoking less appealing. Deeply inhaling a cinnamon stick can also mimic the feeling of smoking a cigarette, and chewing on the stick provides a rich flavor that helps mitigate nicotine cravings. To use ginger to suppress cravings, grind a piece of ginger root and mix it with water or tea for a hot or cold drink. Turmeric is best used when cooking, so try adding the delicious Indian spice to your favorite dishes to reduce the urge to smoke.

Foods High in Vitamin C

Because smoking depletes your body’s nutrients, smokers tend to have greater vitamin deficiencies than non-smokers. One commonly deficient vitamin among smokers is Vitamin C, and research indicates that replenishing your body’s Vitamin C levels can also help reduce the urge to smoke. Great sources of Vitamin C include oranges, strawberries, peppers, kale, papaya, kiwi, and grapefruit!

Healthy Carbs and Fiber

While snacking on low-calorie foods like celery, carrots, popcorn, and kale chips is a great way to occupy your mouth during cravings, it’s important that you also incorporate healthy carbs and fiber into your diet to help you stay full and resist reaching for an appetite-suppressing cigarette. The best sources of carbs and fiber are legumes and grains. Legumes, such as peas, lentils, and beans, should be consumed two or three times a week, and grains, such as oats, rice, and quinoa, can be consumed with every meal!

Foods You Love

It’s no question that quitting is hard work, and you deserve to treat yourself for every milestone you reach. Every once in a while, enjoy a slice of cheesecake, a piece of chocolate, a donut, or whatever your go-to guilty pleasure is! When you consume your favorite foods in moderation, you can help suppress other cravings, such as nicotine. Plus, soon after you quit smoking, your sense of smell and taste will improve greatly, so you can enjoy your favorite foods even more than you did before.

Your eating habits don’t have to change overnight, but slowly incorporating healthy foods into your diet and healthy practices into your lifestyle can help you quit smoking for good. However, we know it’s not always easy to consume the recommended serving of fruits, vegetables, and minerals on a daily basis, and because smokers deplete their body’s nutrients at a faster pace, they often need additional resources to mitigate vitamin deficiencies. Libertas products are designed to target the parts of the body most affected by smoking to help fill those nutritional gaps and get you on your way to a smoke-free life.  

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