No Smoking Day 2024: Best foods to eat if you’re trying to quit smoking

Trying to quit smoking is one of the most beneficial journeys you can take to transform your health and mental well-being. Every day, every hour and every minute that you are not ingesting toxic chemicals and carcinogens, it helps repair your cells and reverse many potential health conditions. Smoking kills millions of people worldwide and according to WHO, India is home to 12 percent of the world’s smokers. Good nutrition and a balanced diet can play a big role in your tobacco-free routine by nourishing your body and helping to curb addiction. From fruits and vegetables to nuts and seeds, here is a list of foods that can help you quit smoking. (Also Read | Beyond Smoking: Understanding and Treating Chronic Obstructive Pulmonary Disease)

“Beginning the journey to quit smoking is undoubtedly a commendable decision, and adopting a nutritious diet can greatly increase your chances of success. As you go through this challenging process, incorporate some nutrient-rich foods into your daily diet. Consider doing the following, which can aid your journey to a smoke-free life,” says Dr. Neeti Sharma, Senior Consultant – Nutrition and Dietetics at Marengo Asia Hospital, Sector 56, Gurugram.

Best diet to quit smoking

1. Colorful fruits and vegetables: Eat a variety of fruits and vegetables rich in antioxidants, vitamins and minerals. These include berries, citrus fruits, leafy vegetables and carrots. Antioxidants help combat oxidative stress caused by smoking, promoting cellular repair.

2. Omega-3 Fatty Acids: Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds and walnuts. These healthy fats have anti-inflammatory properties, which may help reduce inflammation associated with smoking.

3. Nuts and Seeds: Eat nuts and seeds like almonds, sunflower seeds and pumpkin seeds for breakfast. These are rich in vitamin E and may contribute to skin health, which can be affected by smoking.

4. Whole Grains: Opt for whole grains like quinoa, brown rice and oats. They provide a sustained release of energy, help stabilize blood sugar levels and manage cravings often associated with smoking cessation.

5. Lean Protein: Include lean protein sources like poultry, fish, tofu and legumes. Protein aids in muscle repair and maintenance, which is important as positive changes occur in your body during the quitting process.

6. Hydration: Stay well hydrated by drinking plenty of water and herbal teas. Proper hydration supports overall health and can help manage cravings by keeping you feeling full.

7. Dairy or Fortified Plant-Based Alternatives: Ensure adequate calcium intake through dairy or fortified plant-based options. Smoking can reduce calcium levels in the body, and it is important to maintain bone health during the process of quitting smoking.

8. Green Tea: Drink green tea, which is known for its antioxidant properties. It can help detoxify the body and has been linked to potential benefits for people wanting to quit smoking.

“When quitting smoking, it’s important to focus on foods that can help reduce cravings and aid your body’s recovery. Choose antioxidant-rich foods like fruits, vegetables, and nuts to combat oxidative stress caused by smoking. Include foods rich in vitamin C, such as oranges, kiwi and bell peppers, as these can aid in the repair of damaged tissues. Drinking plenty of water and hydrating foods like cucumber and watermelon can help flush out toxins and reduce withdrawal symptoms. Choose healthy snacks like carrots, celery sticks and unsalted nuts to keep your hands and mouth busy,” says Vedika Premani, dietitian at Sir HN Reliance Foundation Hospital and Research Centre.

Additionally, high-fiber foods, such as whole grains and tryptophan-rich legumes, reduce withdrawal symptoms. A diet rich in fiber can promote feelings of satiety and stabilize blood sugar levels, which may reduce the urge to smoke. A new study has also shown the importance of foods rich in essential fatty acids like walnuts, almonds, flaxseed, pumpkin seeds in playing a role in smoking cessation,” adds Vedhika.

Ultimately, focus on eating a balanced diet full of nutrient-rich foods to aid your journey to a smoke-free life.

Vedika Premani, dietitian at Sir HN Reliance Foundation Hospital and Research Centre.