How to Quit Smoking Without Sabotaging Healthy Eating This Summer: Expert Tips

With summer approaching, many are inspired to embark on fitness journeys, making it a popular time to adopt lifestyle changes like quitting smoking and improving dietary habits. However, quitting smoking often leads to substituting nicotine cravings with sweets and treats. To help, experts at Go Smoke Free have curated a list of nutritious foods to curb cravings and support your healthy eating goals.

Apples, Carrots, and Celery

Snacking on fruits and vegetables like apples, carrots, and celery can help keep your hands and mouth busy, mimicking the repetitive action of smoking. A 2007 study found that these foods can worsen the taste of cigarettes, reducing the pleasure derived from smoking. Preparing these snacks in advance can help you resist the urge to smoke. These fruits and vegetables are low-calorie and high in water and fiber, helping you manage increased appetite without overeating.


Popcorn is another excellent low-calorie snack that keeps your hands and mouth occupied. Opt for air-popped popcorn to avoid the extra calories from oil, butter, or sugar found in store-bought versions. Simply line your air fryer with tin foil, add popcorn kernels without oil or butter, and heat for 8-9 minutes. Add a sprinkle of salt for flavor.


Ginseng can help reduce the appeal of smoking, as studies suggest it can diminish nicotine’s effects. This makes smoking less satisfying and aids in quitting. Ginseng tea is a popular choice, but ginseng powder can also be added to smoothies, or the root can be used in traditional dishes like chicken ginseng soup.

High-Fiber Wholegrain Foods

Incorporating high-fiber foods such as wholegrain bread and cereals can help control increased appetite by keeping you fuller for longer. Start your day with a bowl of porridge topped with banana for extra fiber, and consider a dinner of chili paired with brown rice.

Fresh or Frozen Fruit

Quitting smoking often leads to food cravings and a sweeter tooth. Satisfy these cravings with fresh or frozen fruits like grapes, strawberries, and oranges. These fruits can help manage your desire for sugar while mimicking the hand-to-mouth motion of smoking.

Sugar-Free Gum or Mints

Chewing sugar-free gum or mints can distract you from cigarette cravings by keeping your mouth occupied. According to the American Cancer Society, sugar-free options are preferable as sugar can increase cigarette cravings.

Expert Advice from Go Smoke Free

A spokesperson from Go Smoke Free advises:
“Quitting smoking requires determination, but small changes like snacking on fruits and vegetables can ease the process. Avoiding certain triggers, like coffee, which is often paired with cigarettes, can also help. If quitting both smoking and coffee at once is too challenging, prepare fruit or vegetable snacks to curb cravings after your coffee.”

By incorporating these nutritious alternatives and following expert tips, you can successfully quit smoking this summer while maintaining a healthy diet.


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Written by christianperley

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