8 foods and drinks that could help people quit nicotine

For people quitting smoking, vaping, or any tobacco or nicotine product, coping with nicotine cravings and withdrawal symptoms can bring challenges. Physical activity, hobbies or other healthy distractions, and community support can help – and diet may also play a role.

If you or someone you know is on a journey to quit nicotine, here are eight foods and drinks that could help curb cravings, ease withdrawal, and give your body the strength to make it through. 

While certain foods and beverages may make the struggle to quit a little easier, (and tastier) EX Program, a free digital quitting program developed by Truth Initiative with Mayo Clinic, is a proven-effective way to quit nicotine and can increase the odds of quitting by up to 40%. People can text EX PROGRAM to 88709 to start their journey today.

1. Fruits and vegetables

Smoking blocks the absorption of important nutrients such as calcium and vitamins C and D. In fact, smoking just one cigarette drains the body of 25 mg of vitamin C. While quitting smoking is the best way to restore the body’s health, "eating the rainbow,” or incorporating a range of fruits and vegetables into the diet – can restore essential nutrients and, as some research suggests, may help with reducing cravings to smoke.

Bonus: Once people quit smoking, food starts to taste better and flavors are more noticeable, so fruits and vegetables that used to taste dull may start to taste better.

2. Ginseng Tea

Some research suggests that ginseng could be therapeutic for nicotine addiction because it may weaken the effect of dopamine, a neurotransmitter in the brain that is associated with pleasure and is released when using nicotine. Drinking ginseng tea could reduce the appeal of using nicotine products and make it less enjoyable.

3. Milk and dairy

Smokers have reported that drinking milk made cigarettes taste worse, and most smokers said that it gave their cigarettes a bitter aftertaste. When facing a craving, consuming milk and other dairy products that make cigarettes taste bad might help deter smokers from cigarettes.

4. Sugar-free gum and mints

Chewing gum and mints can keep the mouth busy when there is an urge to smoke or vape. People quitting nicotine can also consider using nicotine replacement therapy (NRT) medications, such as nicotine gum or lozenges, that deliver a low dose of nicotine over time to help people manage cravings and slowly lower their nicotine intake. These products are safe and effective and have been proven to help people quit nicotine. Plus, gum and mints typically last longer than it takes to smoke a cigarette – helping to pass the time while cravings slip away.

5. Nuts and seeds

Chewing crunchy nuts and seeds can also help keep the hands and mouth occupied, providing a distraction. Nuts and seeds are rich in magnesium, which can blocks nicotine from rapidly releasing dopamine. This helps weaken the connection between nicotine use and the brain’s reward system, which can make smoking or vaping feel less pleasurable over time.

6. Water

Drinking plenty of water throughout the day can ease the discomfort that comes with nicotine withdrawal, such as headaches, hunger, and sweating. Staying hydrated also flushes out toxins from the body by supporting kidney and liver function. Drinking water from a water bottle or straw can also ease the oral fixation that can come with smoking or vaping.

7. Dark chocolate

One study found that consuming chocolate with 70% cocoa curbed nicotine cravings among individuals with cardiovascular risk factors. Other studies suggest that dark chocolate helps to improve mood and cognitive performance.

8. Unique Combinations

TikTok posts from EX Program, Truth Initiative’s free digital quitting resource, highlight advice about how to stay distracted while quitting, including by trying unique food and beverage combinations. The whipped feta toast has complex flavors and a chewy texture that can help with oral fixation. Strawberry wasabi ice cream may seem strange, but the sweet and spicy combination could provide a tasty distraction from vaping. Finally, the Irish honeydew shake is a delicious minty treat, mimicking the flavor of menthol to potentially ward off cravings.

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