25 Great Ways to Curb Sugar Cravings

9. Or wait even longer

If 25 seconds doesn’t cut it, try a 10-minute delay — and promise yourself that you can have the snack after the break.

“Don’t say, ‘I’m not going to eat that.’ Say, ‘If I still want it in 10 minutes, I’ll have some,’ ” Pope says.

Find a distraction during that time, such as watching a YouTube video or stepping outside. Even better, take a little stroll. In a study of about 50 subjects that was published in 2013, researchers at the University of Exeter found that a brisk 15-minute walk reduced chocolate cravings.

Chances are you’ll feel more in control after the break than you did in the moment, Pope says, making it easier to combat the craving.

10. Reach for a piece of fruit

Swapping fruit for junk food gives you the sweet hit you need without added sugar. Fruits such as bananas, raspberries, mangoes, grapes and blueberries are naturally sweet and contain fiber, which helps us feel full, as well as antioxidants. 

To make fruit taste even sweeter, try freezing it, Pope says. For an indulgence that feels more like dessert, go for a frozen fruit bar with no added sugar. 

11. Drink more water

Sometimes you think you’re hungry when really you’re just thirsty. The feeling of thirst is often mistaken for hunger, says Audrey Zona, a New Jersey–based health coach and founder of Zo Healthy. “If you feel hungry, first drink a big glass of water, wait a few minutes and see what happens,” she suggests. “Chances are you’re thirsty, and your body is just mis-signaling.” To ward off dehydration and the associated cravings, be sure to drink plenty of water each day.

12. Move your body

Heart-pumping exercise releases appetite-suppressing hormones in the brain that make it easier to resist a craving. A burst of physical activity also suppresses appetite for hours afterward, according to an International Journal of Obesity study published in 2017.

Incorporating regular, moderate exercise into your daily schedule will improve your overall mood and energy levels, which can decrease your tendency to reach for sugary foods as a comfort mechanism, says Dr. Alex Foxman, medical director for Achieve Health and Weight Loss.

“Even simple activities like a daily walk can make a significant difference,” he says.

13. Practice mindful eating

Mindfulness means being fully present and engaging in the moment, and it can help you in “recognizing true hunger versus a craving for sugary foods,” Foxman says.

Some research has found that mindful eating may be tied to lower sugar consumption and lower blood sugar levels.

If you typically eat while scrolling through social media or streaming your favorite show, Foxman suggests putting those distractions aside, eating slowly and savoring the taste, smell and texture of your food while also paying attention to cues that you are full.

14. Avoid long stretches of not eating

Try to eat a healthy meal or a healthy snack every few hours during the day.

Because your body’s main source of fuel is sugar, if you go too long without eating, your body will crave it (or carbs that convert to sugar) for a quick hit of calories, and you’re likely to overindulge, explains Kylie Bensley, a registered dietitian and founder of Sulinu, a company specializing in postsurgical nutrition.

“Eating healthy, balanced meals including protein, fat and healthy carbohydrate sources throughout the day is the best way to reduce sugar cravings,” Bensley says. 

15. Reduce your caffeine intake

In 2017, Cornell University researchers found that caffeine consumption may decrease the perception of sweetness, making foods seem less sweet. That may be why you crave a cookie or baked treat to go along with your afternoon cup of coffee. 

“Try replacing your afternoon coffee with a cup of green tea,” Zona suggests.

16. Amp up your fiber intake

Research shows that fiber is an effective appetite suppressant. It helps curb cravings by preventing blood sugar levels from spiking and lingering in the digestive tract, which helps us feel full, says Jeanette Kimszal, a registered dietitian and founder of Root Nutrition & Education in New Jersey.

Foods rich in fiber include whole grains like oats, as well as vegetables and fruits such as berries, apples and mangoes. For older adults, the Institute of Medicine recommends 30 grams of dietary fiber per day for men, and 21 grams for women.

17. Minimize ultra-processed foods

Many processed and diet foods contain great amounts of sugar and carbohydrates to compensate for the lack of flavor and fat, sending you on a roller coaster ride of sugar highs and lows, Zona warns.

They stimulate the brain to produce dopamine, a brain chemical that makes us feel good. “Unfortunately, when dopamine levels drop quickly, we experience a crash” that leads to more sugar-seeking, she says.

18. Don’t deprive yourself completely

If you feel denied, your cravings may become stronger and harder to resist, leading to a binge in which you consume much more sugar than you would have, Bensley says. Studies suggest that short-term deprivation increases food cravings.

Bensley recommends allowing yourself one small sweet treat a day that’s under 300 calories. For instance, have a Peppermint Pattie or a Fruit Roll-Up.

“This gives you permission to have a sweet treat every day in a mindful way,” she says. “You are able to plan it into your day in a way that is healthy.”

19. Try a mint made from a sweet-blocking plant

Gymnema sylvestre, a plant used for centuries in traditional medicine, contains compounds that temporarily block the sweet-taste receptors on the tongue. In a 2025 study, 32 adults who described themselves as having a sweet tooth used mints containing gymnema whenever they wanted; subsequently, their sugar cravings dropped by 28 percent, and their consumption of sugar-sweetened beverages fell by 42 percent, compared with the placebo condition. They also rated chocolate as less pleasurable and had less desire to eat it.

Because the study was small, more research is needed to determine whether it would control cravings over the long term. You’ll find gymnema in mints and other products from brands such as Sweet Defeat and Sweet Victory, though these products are not yet widely available.

20. Substitute a healthier habit

Food cravings are sometimes learned behaviors associated with certain events or environments, so identify your triggers and try to replace them with healthier behaviors.

If you notice that you always feel the need to indulge in a sweet treat after dinner, for example, replace it with another activity such as going for a walk, taking a relaxing bath or calling a friend. 

Or, if a sugar craving hits you every afternoon at 4 p.m., plan ahead and have a non-sugary, protein-filled snack at the ready. 

21. Pair something sweet with something healthy

If you need a sugar splurge, Pope recommends pairing it with a healthier option to help you feel full and satisfied. 

“Eating it with something else that has protein or fiber will fill you up more and help with blood sugar control and hunger hormones,” Pope explains. 

Try spreading Nutella or chocolate sauce on a banana, or honey on an apple. Or mix chocolate chips with nuts, dried fruit and high-fiber cereal to create a satisfying, high-protein trail mix. 

22. Make hot cocoa

Another option if you are craving chocolate: a mug of hot chocolate prepared with low-fat milk, unsweetened cocoa powder and a natural sweetener like honey or maple syrup. Or try a sugar-free sweetener like stevia or monkfruit.

Hot cocoa can be a lower-calorie choice than a candy bar or cookie, and you can savor it for 10 minutes, giving you time for the craving to pass.

In addition, research indicates cocoa powder can help suppress appetite, and the protein in the milk will help you feel full. Some dietitians suggest adding a scoop of protein powder for an extra nutritional boost and to keep you satisfied longer.

23. Think about your ‘why’

The more you link your desire to give up sugar to your long-term goals, the easier it will be to bust through a craving, Forman says.

Think beyond surface-level answers like “I want to look better,” and consider deeper, more underlying reasons. Do you want to be healthy enough to keep traveling? Be around to help raise your grandchildren?

Then figure out a way to bring that into your head in moments of temptation, Forman says, whether it’s putting a photo of the grandkids on your pantry door or making your deeper goal the password on your phone.

24. Experiment with fermented foods

Some evidence indicates that sugar preferences may be linked to the mix of bacteria in our gut. Fermented foods such as kombucha, kimchi and sauerkraut are packed with natural probiotics that improve the gut microbiome, possibly helping you conquer your cravings, Zona says. Studies have also linked fermented foods to weight loss and appetite control.

25. Try ‘urge surfing’

“Urge surfing” is a mindfulness technique that involves recognizing a craving, accepting it and riding it out without giving in to it.

This technique was first used to help drug and alcohol addicts, and research shows it’s an effective way to resist all kinds of cravings, says Forman, who has published several studies demonstrating its success.

“It’s one of those strategies that people tend to say right off the bat is successful,” he says.

Begin by taking notice the next time a craving hits and reassuring yourself that it’s normal. Pay attention as the urge gets stronger, crests and starts to subside, just like a wave. Forman says it may help to talk yourself through it: “I feel the craving getting stronger now. I’ll let it carry me. I don’t need to eat a sweet to make it go away.”