World No Tobacco Day 2025: Eat your way to quitting tobacco, 8 foods that may help

Every year 31 May is marked as World No Tobacco Day to create awareness about the harmful effects of tobacco and the importance of living tobacco-free. For many trying to quit, the journey is filled with cravings, irritability, and health hurdles. However, your refrigerator and kitchen cupboard can come to aid, as certain foods can ease withdrawal symptoms, reduce the urge to smoke, and even repair some of the damage tobacco leaves behind.

Nutrition plays an often-underestimated role in the fight against nicotine addiction. According to Prof. (Dr) Pawan Gupta, Senior Director, M. Ch Surgical Oncology, Max Super Speciality Hospital, Vaishali, some foods help in curbing the psychological and physiological triggers associated with tobacco dependence. “They also assist in repairing the oxidative damage that smoking causes. The body undergoes many changes during withdrawal, from mood swings and fatigue to a weakened immune system. Adding certain natural foods can offer dual benefits: keeping cravings at bay and promoting internal healing. The idea is to nourish your system while giving it the tools to cleanse itself,” he says.

• Milk and dairy products: Drinking milk or consuming yoghurt before lighting a cigarette may make the taste of tobacco bitter. This subtle trick can help break the cycle. “Smokers often report that dairy interferes with the taste of tobacco, making the habit less enjoyable over time,” says Prof. Gupta.

• Fresh fruits and vegetables: Carrots, apples, cucumbers, and leafy greens are excellent snack substitutes. They're crunchy, satisfying, and packed with antioxidants. “They help in oral fixation while simultaneously repairing the body with essential nutrients,” Prof. Gupta explains.

• Ginger and turmeric: These ancient roots are powerful anti-inflammatories. “They help reduce inflammation caused by smoking and support liver detoxification, which speeds up nicotine clearance from the body,” Prof. Gupta says.

• Nuts and seeds: Almonds, walnuts, and sunflower seeds are handy for curbing both stress and the urge to smoke. “They’re rich in healthy fats and magnesium, which is vital for calming the nervous system during withdrawal,” informs Prof. Gupta.

• Water and herbal teas: Keeping hydrated is essential. Herbal teas like chamomile, peppermint, or ginger tea help ease restlessness and calm the body. “Water flushes out toxins, while herbal teas soothe irritability and anxiety,” he says.

• Citrus fruits: Citrus fruits such as oranges, lemons, and grapefruits offer a sharp taste that can alter the appeal of cigarettes. “Vitamin C is often depleted in smokers. Replenishing it boosts the immune system and contributes to faster recovery,” the expert says.

• Oats and whole grains: Complex carbohydrates like oats, quinoa, and brown rice help stabilise blood sugar and keep energy levels up. “They reduce mood swings, which are common during nicotine withdrawal, and provide sustained energy,” tells Prof. Gupta.

• Liquorice root: Chewing liquorice root lends the physical sensation of smoking without the harmful effects. “It satisfies the hand-to-mouth action many smokers struggle to give up, while also soothing the throat,” explains Prof. Gupta. Opt for natural liquorice root over sugary sweets, he suggests.