One of the most challenging aspects of sobriety, especially in the early stages, is managing cravings. Whether the cravings are for alcohol itself or foods like sugar, they often stem from a deeper emotional or physical imbalance. Alcohol depletes your body of essential nutrients, causes blood sugar swings, and disrupts your gut health—all of which can trigger cravings.

In addition, emotional triggers, such as stress, boredom, or anxiety, can intensify the desire for something to fill the void that alcohol once occupied. Many people in recovery turn to food, especially sugary snacks, to cope with these triggers. While it’s normal to experience cravings, it’s important to choose snacks that not only satisfy the urge but also nourish your body and support your sobriety.

Choosing nutrient-dense, clean snacks that stabilize your blood sugar, improve your mood, and reduce inflammation can help manage cravings effectively. Below, we’ll dive into some of the best snacks that can aid in reducing cravings, along with why they work.

1. Nuts and Seeds

• Why it helps: Nuts like almonds, walnuts, and seeds like chia or flaxseeds are rich in healthy fats, protein, and fiber. These nutrients help stabilize your blood sugar, prevent energy crashes, and keep you feeling full longer, reducing the desire to reach for sugary or processed snacks.
• Snack idea: A handful of mixed nuts with dried fruit, or sprinkle chia seeds over Greek yogurt.
  • Try these dried fruit bars
  • I buy these macadamia nuts in bulk

Nuts and seeds are also great sources of magnesium, which can be beneficial in reducing anxiety and improving mood. Magnesium is often depleted in those who have consumed alcohol for an extended period, making nuts and seeds an excellent choice for recovery.

2. Fruit with Nut Butter

• Why it helps: The natural sugars in fruits provide a quick energy boost, while the protein and healthy fats from nut butter slow down the digestion of sugar, preventing blood sugar spikes and crashes. This combination satisfies sugar cravings while also providing lasting energy.
• Snack idea: Apple or banana slices with nut butter.
  • Be sure to look for nut butters with ingredients that are just nuts, steer clear of added sugars, and oils
    • Cashew Butter – Octonuts
    • Almond Butter – 365 By Whole Foods
    • For on the go, these have some added sugar for when you need some protein but don’t have access to fruit

Pairing fruit with a healthy fat like nut butter ensures that you stay fuller for longer, reducing the temptation to snack mindlessly on less nutritious options. This snack also delivers a good dose of fiber and essential vitamins, which helps restore the nutrients lost during alcohol consumption.

3. Greek Yogurt with Berries

• Why it helps: Greek yogurt is high in protein, which helps curb hunger, and contains probiotics, which are essential for gut health. Alcohol can cause disruptions in the gut microbiome, so replenishing your body with probiotics is a crucial part of recovery. Paired with antioxidant-rich berries, this snack offers a powerful combination of protein, fiber, and nutrients that help reduce cravings and promote overall health.
• Snack idea: Top plain Greek yogurt with a handful of mixed berries and a drizzle of honey.

Berries are particularly rich in antioxidants, which help reduce inflammation in the body and support brain health, both of which are essential in recovery. This snack is not only satisfying but also helps repair some of the damage caused by alcohol.

4. Dark Chocolate

• Why it helps: Dark chocolate (70% cocoa or higher) is an excellent option for satisfying sweet cravings without the sugar spike that comes with milk chocolate or candy. Dark chocolate is also rich in antioxidants and contains magnesium, which can help reduce stress and anxiety—common triggers for cravings.
• Snack idea: A few squares of dark chocolate paired with a handful of almonds.
  • Here’s my favorite: Hu
  • Or these: Hu Chocolate covered almonds

When consumed in moderation, dark chocolate can be a healthy indulgence that helps curb sugar cravings while also providing brain-boosting benefits. Its bitterness can also help reset your taste buds, reducing the desire for overly sugary foods.

5. Hummus with Veggie Sticks

• Why it helps: Hummus is made from chickpeas, which are a great source of plant-based protein and fiber. This savory snack helps balance blood sugar and provides sustained energy. Paired with fiber-rich veggies like carrots, cucumbers, or bell peppers, it’s a low-calorie, nutrient-dense snack that can keep cravings at bay.
• Snack idea: Dip sliced cucumbers, carrots, or celery into hummus for a crunchy, filling snack.

Hummus is also rich in healthy fats from olive oil, which promote brain health and help reduce inflammation. The combination of protein, fiber, and healthy fats makes this snack particularly satisfying and ideal for keeping cravings in check.

6. Hard-Boiled Eggs

• Why it helps: Eggs are a complete protein, meaning they contain all the essential amino acids your body needs. Protein helps keep you full and satisfied, reducing the temptation to snack on empty calories. Eggs also contain choline, which supports brain health and memory—important for cognitive recovery post-alcohol.
• Snack idea: Keep a couple of hard-boiled eggs ready for a quick, protein-packed snack.

Hard-boiled eggs are also convenient and portable, making them an excellent go-to snack when you’re on the move. The high protein content keeps you full longer, helping to reduce both alcohol and sugar cravings.

7. Avocado Toast

• Why it helps: Avocados are a rich source of healthy monounsaturated fats, which support heart health, brain function, and mood stabilization. Paired with whole-grain toast, this snack provides a balance of complex carbohydrates and fats that keep you full and energized without spiking your blood sugar.
• Snack idea: Spread mashed avocado on a slice of whole-grain toast, add a sprinkle of salt, pepper, and chili flakes for extra flavor.

The fiber in whole grains combined with the healthy fats in avocado helps manage cravings by keeping blood sugar stable and promoting a feeling of fullness, making this snack perfect for mid-afternoon energy dips.

8. Popcorn

• Why it helps: Air-popped popcorn is a low-calorie, high-fiber snack that satisfies the need for something crunchy. It’s a much healthier alternative to chips or other processed snacks, and because it’s light yet filling, it can help prevent overeating.
• Snack idea: Air-pop some popcorn and lightly season it with olive oil, salt, and nutritional yeast.

Popcorn’s fiber content helps keep your digestive system moving, which is essential for detoxification. Nutritional yeast also provides a savory flavor while being rich in B vitamins, which are important for energy and stress reduction in recovery.

This Popcorn is the BEST – Lesser Evil

9. Cottage Cheese with Pineapple

• Why it helps: Cottage cheese is high in protein and calcium, and when paired with pineapple or other fruits, it offers a delicious balance of protein and natural sugars. This snack is both filling and hydrating, helping to curb sugar cravings while providing essential nutrients.
• Snack idea: A serving of cottage cheese with pineapple chunks or a few slices of melon.

Cottage cheese is also a good source of casein protein, which is slow-digesting and keeps you full for a longer time, making it a great option for curbing cravings between meals.

10. Smoothie with Protein Powder

• Why it helps: A protein-packed smoothie can provide a quick, nutrient-dense snack that satisfies hunger and reduces cravings. Including a mix of fruits, greens, and protein powder offers a balance of vitamins, minerals, and amino acids to support your recovery.
• Snack idea: Blend almond milk, a handful of spinach, half a banana, some frozen berries, and a scoop of plant-based protein powder.
  • Try mixing in these blender bombs for an extra dose of superfoods, fiber and gut health

Smoothies are an easy way to load up on antioxidants, fiber, and protein, all of which help stabilize your mood, energy levels, and blood sugar, reducing the urge to reach for sugary or processed snacks.

Conclusion

Managing cravings is a crucial part of the recovery journey, and choosing healthy, nutrient-dense snacks can make a big difference. These snacks help stabilize blood sugar, reduce inflammation, and provide essential nutrients that support both physical and mental health. By incorporating these snacks into your daily routine, you can better manage cravings and stay strong in your sobriety journey.

Remember, your body is healing and rebuilding in sobriety, and the food you consume plays a huge role in that process. By choosing nourishing snacks that support your recovery, you can set yourself up for success and continue to thrive in your alcohol-free life.

Read Next: Nutrition and your alcohol-free life, Nourish your sobriety: The best foods for an alcohol free life