An estimated 443,000 people die prematurely due to first or secondhand smoking, according to the Centers for Disease Control and Prevention. Another 8.6 million Americans live with serious smoking-related illnesses. Because smoking is physically and emotionally addictive, quitting is difficult. Fortunately, many effective quitting methods are available. Changing your diet can help minimize the complications associated with quitting and potentially enhance the process. For best results, seek guidance from your doctor before altering your diet.
Helpful Quitting Foods
A study conducted at the Duke University Medical Center, published in "Nicotine and Tobacco Research" in 2007, showed that dairy products, vegetables and fruits can help break the smoking habit. Of the 209 smokers who participated, 19 percent reported that dairy products, like cheese and milk, worsened the taste of cigarettes. Fourteen percent reported the same effects of non-caffeinated beverages, such as juice or water; 16 percent reported similar effects from vegetables and fruits. Although consuming these foods and beverages isn't likely to help you stop smoking without other aids, according to the researchers, consuming them might enhance your overall success.
Weight Management Foods
Fear of weight gain after quitting smoking is a common concern. On average, smokers gain 4 to 10 lb. after quitting smoking, according to SmokeFree.gov. About half of former smokers gain less than 4 lb., and one in ten gains up to 30 lb. Although most added pounds gradually diminish over time, eating more fiber and limiting high-calorie, fatty and low-nutrient foods can help prevent them. High-fiber foods, such as fruits, vegetables, legumes and whole grains, promote appetite control and allow you to fill up on fewer calories. Fiber-rich, healthy fat sources include nuts, seeds and avocados. Weight-loss friendly protein sources include beans, lentils, fish, skinless poultry, low-fat dairy products and egg whites; in addition to containing less unhealthy fat and cholesterol than fatty meats, they have fewer calories per serving.
Foods to Avoid
About 45 percent of participants in the Duke University study reported that alcoholic and caffeinated beverages, such as soft drinks and coffee, enhanced the flavor of cigarettes. Eleven percent reported similar effects from meat. High-calorie, unhealthy fat sources include fried foods, butter, red and processed meats and high-fat dairy products. For improved appetite control, avoid high-glycemic foods, which have a significant impact on your blood sugar. High-glycemic foods, such as white bread, candy, dried fruit and low-fiber cereals, are less likely to stave off food cravings between meals compared to low-glycemic foods, like whole grains.
Immune-Boosting Foods & Supplements
Smoking can damage your immune system, making you more susceptible to infections and disease. To improve your immune system's capabilities, the Cleveland Clinic suggests a plant-based diet, which contains primarily natural foods, like whole grains, fresh products, nuts and seeds. Fruits and vegetables are prime sources of antioxidants -- nutrients that support strong immune function. To best meet your daily antioxidant needs, the American Dietetic Association recommends a well-balanced diet containing at least 2 cups of fruit and 2.5 cups of vegetables per day. If you have difficulty meeting your nutrient needs through food alone or are eating a low-calorie diet for weight loss, discuss the potential need for supplements with your doctor or dietitian.
References
- Centers for Disease Control and Prevention: Tobacco Use and Disease
- Duke Cancer Institute: Dairy, Fruits and Veggies May Help Smokers Quit
- SmokeFree.gov: Smoking and Weight
- MayoClinic.com: Dietary Fiber
- Linus Pauling Institute: Glycemic Index and Glycemic Load
- Cleveland Clinic: Diet, Exercise and the Immune System
- American Dietetic Association: Antioxidants
