- By Priyanka Munshi
- Fri, 31 May 2024 02:07 PM (IST)
- Source:JND
Handling food cravings is important, especially when you're trying to stop smoking, because they can cause weight gain and make quitting harder. Certain foods can efficiently help suppress these urges. Foods high in fiber, like fruits, vegetables, and whole grains, help you feel fuller for longer and lessen your need to snack. Foods high in protein, such as nuts, lean meats, and legumes, stabilize blood sugar levels, which can help stave off sudden cravings. Consuming plenty of water and choosing nutritious snacks like carrot sticks or yogurt will also keep your mouth occupied and divert your attention from the desire to smoke.
By controlling cravings and enhancing overall wellbeing, including these foods in your diet will help you in your quest to stop smoking. In a conversation with Jagran English, Dr. Deepali Sharma, a clinical nutritionist at the CK Birla Hospital in Delhi, discussed foods that reduce cravings, especially during smoking cessation. According to Dr. Sharma, quitting smoking is a challenging journey, often accompanied by intense cravings and withdrawal symptoms. However, incorporating certain foods into the diet can help mitigate these cravings and ease the transition to a smoke-free life. Some particularly beneficial foods include:
Fresh Fruits And Vegetables
Fresh fruits and vegetables are rich in vitamins and antioxidants, which help repair the damage caused by smoking. They also have a high fiber content, which can make a person feel full and reduce the urge to smoke. Fruits like apples, oranges, and bananas can satisfy a person’s sweet tooth naturally, reducing the need for unhealthy snacks or cigarettes.
Nuts And Seeds
Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are excellent sources of healthy fats and proteins. These nutrients provide sustained energy and can help stabilize blood sugar levels, which may fluctuate as the body adjusts to the absence of nicotine.
Whole Grains
Whole grains like oats, quinoa, and brown rice are rich in complex carbohydrates, which help maintain steady blood sugar levels and provide long-lasting energy. This can be particularly helpful in reducing the irritability and mood swings associated with nicotine withdrawal.
Dairy Products
Dairy products, including milk, yogurt, and cheese, can make cigarettes taste less appealing. The calcium and vitamin D in dairy are also essential for overall health and can aid in the recovery of the body from smoking-related damage.
Herbal Teas
Herbal teas, such as chamomile, peppermint, and green tea, can be soothing and help manage stress and anxiety, common triggers for smoking. Additionally, drinking tea can replace the hand-to-mouth habit of smoking with a healthier alternative.
Chewing Gum And Mints
Chewing sugar-free gum or mints can help keep the mouth busy and reduce the urge to smoke. They can also freshen a person’s breath, providing positive reinforcement for staying smoke-free.
Water
Staying hydrated is important during smoking cessation. Drinking plenty of water helps flush out toxins from the body and reduces the severity of withdrawal symptoms. It also helps in managing hunger and cravings, as thirst is often mistaken for hunger.
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Lastly, Dr. Deepali Sharma noted that by including these foods in the diet, a person can support their body's healing process and significantly reduce cravings during smoking cessation.
