What to eat when
quitting smoking

Fight cigarette cravings and help keep the weight off by learning what to eat when quitting smoking with advice from Nicotinell® and the American Heart Association.


Ready-to-eat snacks

  • Whole-wheat bread or bagel
  • Whole-grain muffin
  • Fruit such as apple, banana, peach, etc.
  • Low-fat yogurt without a lot of added sugar
  • Whole-grain cereal
  • Unsalted nuts


Easy-to-make eats

  • Half a sandwich
  • Vegetable sticks such as carrots, celery, cucumbers, green peppers, etc.
  • Popcorn (air popped, unbuttered)
  • Cut fruits, such as watermelon or pineapple
  • Fruit and yogurt smoothie


Emergency foods

For when your mouth feels empty, like it needs a cigarette:

  • Vegetable sticks such as carrots, celery, cucumbers, green peppers, etc.
  • Sugar-free gum
  • Sugar-free hard candy
  • Sugar-free breath mints

Hear how ex-smoker Andy used gum to get past cravings.


Frozen treats

You may feel a strong desire for sweets right after you quit smoking. Sweets can often help you fight the urge to smoke. If you crave sweets, try these:

  • Frozen bananas or grapes
  • Frozen 100% juice bars
  • No-sugar-added sherbet
  • Low-calorie ice cream bars
  • Non-fat frozen yogurt

Dealing with cigarette cravings after eating

Check out some tips to help subdue those after-dinner cravings.

Get tips >

What happens when you stop smoking

Having a strong emotional reaction to not smoking? You’re not alone.

Learn more >

Ex-smoker tip: Visualise your future smoke-free self

Visualisation was one of Andrew’s weapons to help overcome cravings.

Watch video >