What Is Food Noise and How Do You Stop It? Insights From a Dietitian

Have you ever finished a meal only to find yourself wondering what else you can eat? You're not physically hungry, but your mind won’t stop thinking about food. This relentless mental chatter is called food noise and is more common than you think.

The term "food noise" has recently emerged to describe persistent, intrusive thoughts or preoccupations about food, often experienced as mental chatter regarding eating, cravings, or food-related cues. ^[3]

In this article, we will focus on what food noise is, its meaning, why it happens, how to stop thinking about food, how to stop food noise, and how to get rid of food noise for good. Understanding food noise and its triggers is the first step to quieting it and making peace with food.

What Is Food Noise? ^[3] Food noise refers to intrusive, repetitive thoughts about food that often aren't driven by true physical hunger. It can look like:

• Eating when not physically hungry
• Intense cravings
• Constant and relentless thoughts of food

Unlike typical hunger, which will occur when there is a biological need for food, food noise is often tied to emotion, restriction, or habit. Left unchecked, food noise can drain your mental energy, impair relationship with food, and make it harder to trust your body’s natural hunger and fullness cues. ^[4]

Why Does Food Noise Happen?

1. Are you eating enough? Under-eating is a common cause of food noise. When you regularly skip meals or restrict calories through dieting, your brain responds by sending persistent signals that the body is low on fuel. These reminders to eat can lead to food cravings or what is known as food noise. Our hunger (ghrelin) and fullness (leptin) hormones stop functioning effectively, making the need for food feel even more urgent. ^[4]

2. Emotional and psychological reasons ^{[5] [2]} Food is often used as a coping mechanism to avoid facing painful emotions or situations. When food is used as a source of comfort, stress relief, or distraction, it can become the brain’s go to during emotional storms or in response to stress or boredom. When food is consistently used as a reward, that association can become deeply ingrained—especially during times of heightened stress or emotional turmoil.

3. Environmental triggers ^[6] We live in a world flooded with social media posts perpetuating diet culture. Diet culture can attach moral value to food and bodies, fueling guilt and shame around eating.

Hunger versus Food Noise It is essential to distinguish between true biological hunger and emotional eating to stop food noise.

Biological hunger ^[1]

• Builds gradually
• Is not specific to one food
• Comes with physical signs like a growling stomach, fatigue, headache or moodiness (hanger)

Food noise ^[3]

• Feels sudden and urgent
• Is often linked to a specific craving
• May be louder during moments of emotional discomfort

How to Stop Food Noise Naturally

1. Pause and check in

Check in with yourself: When did I last eat? Did I eat enough? Look back on your day—was there an emotional trigger? Practice identifying your emotions and explore ways to cope that don’t rely on food.

2. Eating consistently may stop food noise

When the body is consistently under-fueled, the brain sends persistent hunger signals, often mistaken for food noise. To support satiety and reduce food chatter, aim for regular meals and snacks every 3–5 hours with protein, fat, and fiber. Higher protein, in particular, can help promote satiety, which could help stop food noise. Use meal replacements, protein shakes, or snacks to stay consistent with protein intake.

3. Track patterns

Journaling meals and hunger/fullness cues can provide clarity into behavioral patterns. Identifying your patterns can help change them.

4. Let go of food rules ^[5]

Labeling foods as “good” or “bad” can increase food obsession. Food has no moral value. Practice eating enjoyable foods on purpose to reduce their mental grip. Enjoying treats that align with your lifestyle may reduce feelings of scarcity.

5. Build emotional awareness

If food noise increases during stress, boredom, or anxiety, pause and ask what your body or mind truly needs. Explore non-food ways to cope with emotional hunger.

6. Practice mindful eating

Sit down to eat mindfully, focusing on taste, texture, and satisfaction. Eating slowly helps your brain recognize fullness and can lessen food noise after meals.

Final Thoughts

Food noise can be exhausting, but it is possible to stop food noise naturally and get rid of intrusive thoughts. Food noise is often your body’s way of signaling a need: for food or emotional care. Consistent nourishment, self-awareness, and support make it possible to quiet the chatter and build a peaceful relationship with food.

References

^[1] Davis, J. (2018). Hunger, ghrelin and the gut. Brain Research, 1693, 154–158. https://doi.org/10.1016/j.brainres.2018.01.024

^[2] Ha, O.-R., & Lim, S.-L. (2023). The role of emotion in eating behavior and decisions. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1265074

^[3] Hayashi, D., Edwards, C., Emond, J. A., Gilbert-Diamond, D., Butt, M., Rigby, A., & Masterson, T. D. (2023). What Is Food Noise? A Conceptual Model of Food Cue Reactivity. Nutrients, 15(22), 4809–4809. https://doi.org/10.3390/nu15224809

^[4] Raspopow, K., Abizaid, A., Matheson, K., & Anisman, H. (2014). Anticipation of a psychosocial stressor differentially influences ghrelin, cortisol and food intake among emotional and non-emotional eaters. Appetite, 74, 35–43. https://doi.org/10.1016/j.appet.2013.11.018

^[5] Schnepper, R., Georgii, C., Eichin, K., Arend, A.-K., Wilhelm, F. H., Vögele, C., … Blechert, J. (2020). Fight, Flight, – Or Grab a Bite! Trait Emotional and Restrained Eating Style Predicts Food Cue Responding Under Negative Emotions. Frontiers in Behavioral Neuroscience, 14. https://doi.org/10.3389/fnbeh.2020.00091

^[6] Wu, Y., Kemps, E., & Prichard, I. (2024). Digging into digital buffets: A systematic review of eating-related social media content and its relationship with body image and eating behaviours. Body Image, 48, 101650–101650. https://doi.org/10.1016/j.bodyim.2023.101650