Everyone thinks about food at times. After all, you have to decide what you’ll eat for your next meal, and who doesn’t have a craving once in a while?
But for some people, thoughts about food become all-consuming, and they can’t get them to stop. These intrusive thoughts about food are known as “food noise.”
What can you do if food noise is interfering with your healthy eating goals? Lindsey Battistelli, RD, a registered dietitian at Henry Ford Health, offers help and hope for this issue.
What Is Food Noise?
Food noise isn’t just thinking about food. It’s having almost constant thoughts about eating and food that won’t turn off.
“Food noise is ongoing, unwanted thoughts about what you should or shouldn’t eat, what you’re craving or when you will eat next,” says Battistelli. “It’s not a medical diagnosis, but an issue with how some people’s brains react to food. If you experience food noise, thoughts about food can feel like they’re taking over your mind.”
Food noise triggers
If you struggle with food noise, certain things may ramp up those thoughts, like:
- Boredom or not having your mind focused on something else
- Food ads on TV or social media
- Restrictive diets that leave you feeling hungry or unsatisfied after meals
- Smelling food cooking, like walking by a restaurant
- Stress and worry
Is it hunger or food noise?
We all know the feeling of being famished: it’s hard to think about anything but food. But true hunger is different from food noise.
“If you’re hungry, you’ll notice physical symptoms like your stomach growling, nausea or weakness,” says Battistelli. “You’ll also be willing to eat almost anything, like vegetables or things that aren’t commonly craved foods.”
With food noise, however, you don’t feel those physical symptoms. “Food noise can come any time, even if you ate recently,” explains Battistelli. “And usually, you’ll feel an intense craving for a specific food.”
How Can I Quiet Food Noise?
If you’re struggling with food noise, you’re not alone—and you can learn ways to manage it. These strategies can help:
Cut back on ‘dopamine-rush’ foods
Dopamine is a neurotransmitter, or messenger, in your brain that’s linked to pleasure and reward. When we eat certain types of food, we get a dopamine rush, which can be addicting.
“Foods that provide a dopamine rush can affect how your brain responds to eating, making food noise worse,” says Battistelli. “Processed foods that are high in fat, salt or sugar are the main culprits. These foods light up the pleasure center in your brain.”
Unfortunately, that pleasurable sensation is short-lived—and before long, the food noise starts again. “It can feel like a vicious cycle as you get a rush of dopamine from food, which leads to more thoughts about food,” says Battistelli. “You can help break the cycle by switching to whole foods that provide long-term fullness, rather than short-term pleasure. Over time, you can rewire your brain’s response.”
Foods high in protein or fiber, like fresh fruits and vegetables, nuts and lean meats provide a feeling of fullness. Feeling satisfied—without the dopamine—may make it easier to calm the food noise, but it can take time.
But what if you’re not sure where to start with diet changes? “A registered dietitian can help you create an eating plan that fits your tastes and health needs,” says Battistelli.
Eat regular meals
Whenever possible, eat at consistent times so you can satisfy your hunger before it becomes too much. “We’re more likely to reach for processed foods when we’re famished because they’re easy to grab,” says Battistelli. “Plan your meals in advance and schedule them for when you’ll be hungry, but not starving.”
Practice mindful eating
Mindful eating is being fully present as you eat, noticing the taste and smell of your food and focusing on that moment. “Many of us scroll or watch TV while eating, so we don’t fully experience our meals,” says Battistelli. “Having more awareness of your food helps you enjoy it and prevent cravings for the quick-pleasure foods.”
Consider weight loss medications
If food noise is standing in the way of your healthy weight goals, weight loss meds could be a helpful tool in your arsenal, if you qualify. “GLP-1 agonists like Ozempic® and Mounjaro are medicines that can manage type 2 diabetes and obesity,” says Battistelli. “Wegovy and Zep-bound are for obesity. They increase satiety and may change your brain’s reward-seeking pathways, which can control food noise.”
Like any medications, GLP-1 agonists aren’t right for everyone. “If your provider recommends medications, combine them with healthy eating habits and mindful eating for better long-term results,” suggests Battistelli.
Seek counseling when needed
“Talking with an expert about your relationship with food can make a big difference,” says Battistelli. “A mental health professional can help you determine the cause of food noise so you can develop a positive relationship with eating.”
Don’t Suffer Through Food Noise
If you think food noise is interfering with your life, tell your provider. They can recommend treatment and connect you with other specialists, like a registered dietitian or counselor.
“What we eat plays an important role in our physical and mental well-being,” says Battistelli. “With the right support, you can find ways to combat food noise and live a healthier life.”
Reviewed by Lindsey Battistelli, MS, RD, registered dietitian at Henry Ford Health.
