What does food noise actually mean—and is it normal or something to be worried about? First things first, it’s normal to think about food over the course of each day. After all, eating is a source of both nutrition and pleasure. When your stomach rumbles around 11:30 AM, you might start thinking about what you want to have for lunch. When you see a carton of ice cream, you might start thinking about your favorite kind of ice cream or where you can get some later.
These are not unusual reactions. Food noise refers to constant thoughts of food that feel like intrusive chatter rather than periodic hunger cues or desires to eat one thing or another. Here’s what you need to know about food noise and when to ask for support.
What Is Food Noise?
I want to start with the scientific definition of food noise. The Nutrients Journal defines “food noise” as constant, obsessive food ruminations that are hard to suppress and can even interfere with daily life. Here are some examples:
- You fixate on what, when, or how much to eat.
- You plan the next meal before having finished your current one.
- You compulsively check restaurant menus or delivery platforms.
- You stress about the perceived consequences of food choices.
- You restrict calories to punish yourself for an intense food craving.
However it manifests for you, the impact on your life and eating behavior can be both harmful and overwhelming to your physical and mental health.
Why Food Noise Develops
Like any disordered eating habits, experiencing food noise is often the result of past trauma or exposure that lead us to disordered behaviors—and social media has only amplified these behaviors for many people.
The hashtag #FoodNoise has almost two billion views on TikTok alone, and researchers at the University of Vermont found that consumers who regularly see this content are more likely to associate health and nutrition with weight loss. The research also shares that the normalization of diet culture can result in poor body image, low self-worth, and guilt or fear toward certain foods. In some cases, all that food noise can even lead to an eating disorder.
The Link Between Cultural Bias and Food Noise
There’s an element of cultural bias in food noise. Many food heritages outside the Western norm are stereotyped or stigmatized as “unhealthy,” which often leads to shame around certain eating practices or traditions.
The Food Security Journal found that access to cultural foodways can increase well-being, reduce stress, enhance digestion, and reinforce a sense of identity and connection. Yet, mainstream nutritional advice might tell someone to restrict foods that are important in their culture (or consume foods that aren’t even part of their culture). This lack of sensitivity can create mental and emotional distress.
Messages such as, “Don’t eat foods that are high in fats and carbs,” or “You should be strictly plant-based,” can feel alienating to those with a deep cultural attachment to foods that don’t fit these strict food rules. When eating habits are vilified, this turns up the volume on food noise obsessions. This also undermines the reality that food is meant for nourishment and enjoyment.
3 Ways to Silence the Food Noise
Food noise can feel frustrating and exhausting—so how do you nurture a more balanced relationship with food? Here are a few ways to silence those intrusive thoughts and work on your relationship with food and diet culture.
Remember that a lot of these strategies can feel impossible if you’re struggling with disordered eating or an eating disorder. If you think that might be you, the first step is to ask for help.
Book a free consultation with our team at Kindful Body if you’re a California resident. If not, you can find someone in your area through the Psychology Today directory.
1. Confront and Reframe Your Beliefs About Food
The first step to silencing your food noise is creating an awareness around it—and when you do, be compassionate, not critical. Self-compassion leads to a nonjudgmental awareness of thoughts and emotions, which makes it easier to overcome shame and change the narrative in your head, suggests researchers at the University of Sheffield.
For example, if you think, “I shouldn’t eat this slice of pizza,” reframe it into a more compassionate and realistic thought such as, “I am going to honor my hunger and cravings and enjoy the pizza without guilt”
2. Establish Consistent, Reliable Eating Patterns
Chronic food restraint can lead to persistent hunger, which exacerbates food noise. When you think about it, this makes so much sense. Not only are you dealing with the fear of overeating, violating social dietary norms, or consuming more food than someone else—but your body is hungry! It’s asking for food by making you think about it.
This is one reason why it’s important to eat at regular intervals, ideally every 3-4 hours. Create a basic structure around your mealtimes. Don’t let this become rigid, but just consistent enough that you’re less likely to skip meals. For example:
- Eat a protein- and carb-rich breakfast around 8:00 AM.
- Pause for lunch around 12:30 PM.
- Grab a snack around 3:00 PM.
- Cook a nutritious and satisfying dinner for yourself around 6:30 or 7:00 PM.
Mindful eating can be another helpful strategy to pair with consistent eating—but it can also be difficult if you’re actively struggling with an eating disorder or disordered eating. This is another term diet culture has co-opted, so don’t force that if it doesn’t feel safe.
3. Listen to Your Innate Hunger and Fullness Cues
The human body uses internal signals to communicate physical hunger and when it’s comfortably satisfied. Tuning into this is known as intuitive eating—for example, a faint or dizzy sensation or headache can indicate hunger, not just a grumbling stomach.
When you learn to recognize these cues—then, respond to them accordingly—it’s easier to trust that your own body knows what it needs. Intuitive eaters are more likely to accept, nourish, value, and respect their bodies, which creates higher self-esteem and a healthier relationship with food, according to the Eating and Weight Disorders Journal.
This can be hard to do if you’ve been ignoring your own hunger or fullness cues for a long time. If this feels challenging, I recommend speaking with a professional who can help you work through the disordered eating habits and come back to your body in a way that feels safe.
Food Noise Doesn’t Have to Overwhelm You Anymore
You can silence the food noise in your mind and come to a compassionate relationship with your body and food. If these strategies feel impossible or just aren’t working, support and resources are available. Here at Kindful Body, we’ll match you with a licensed, culturally sensitive, weight-inclusive dietitian who will teach you effective strategies to make peace with food and ditch the food chatter. Contact us for a free 15-minute consultation.
