what is “food noise” and how can I handle it?

Have you ever been unable to stop thinking about food? Planning meals obsessively and then replaying food choices with guilt or worry? 

“Food noise” is a non-clinical term that can be used to describe persistent thoughts about food- what to eat next, cravings, guilt, and just general mental chatter that becomes difficult to turn off. Food noise can sound like:

• “What am I eating next?”

• “I’m not hungry, but I keep thinking about food.”

• “I shouldn’t eat that… but I really want it.”

• *Constant mental scanning for snacks or meals

• *Replaying food choices with guilt or worry

Often food noise can happen when the brain senses threat, deprivation, or stress.

This can look like:

*Biological:

• Not eating enough or skipping meals, blood sugar swings, dieting and food restriction, poor sleep, hormonal changes, medications.

*Psychological:

• Anxiety or chronic stress

• Rigid food rules (“good” vs “bad” foods)

• Guilt or fear around eating

• Using food for comfort without other coping tools

*Environmental

• Diet culture messages

• High exposure to food cues (ads, social media)

• Past cycles of restriction → overeating → guilt

What are some ways I can reduce my food noise?

1. Making sure your body is fueled

1. Undereating is one of the biggest drivers of food noise

2. Eating regularly (every 3-4 hours)

3. Include protein, carbs, fats at meals

4. Do not skip breakfast if food noise is louder later in the day

2. Stabilize blood sugar

1. Pair carbs with protein/fat

2. Avoid long gaps between meals

3. Notice if caffeine or alcohol worsens the noise

4. Stay hydrated (dehydration can feel like hunger)

3. Normalize “forbidden” foods

1. Allowing those foods intentionally, not impulsively

2. Eating them without multitasking so satisfaction actually register 

3. Reminding yourself: “I’m allowed to have this again.”

4. Address emotional and stress-based noise

1. “Am I hungry—or am I stressed/lonely/tired?”

2. “What do I actually need right now?”

Alternatives that help without denying food:

• 5 slow breaths

• Brief walk or body movement

• Grounding (name 5 things you can see, 3 you can hear)

• Comfort that isn’t food and permission to eat if hunger remains

• Reduce guilt and moral language around food

**Food noise is  information. It’s your brain saying something needs attention: fuel, rest, safety, or relief from pressure.