Picture this: it’s 3pm, and you’re at work, but you can’t stop thinking about the half-eaten packet of chips in your desk drawer. Even though you’ve had lunch and you don’t even feel particularly hungry, it’s impossible to focus until you’ve devoured them.
While this feeling is certainly not new, it now has a name – food noise – which refers to the mental chatter that keeps your cravings front and centre, no matter how hard you try to ignore them. But is food noise just another buzzword in the diet culture dictionary, or is it something we all encounter?
“Everyone experiences it, but at different degrees,” explains Clare Collins, laureate professor in nutrition and dietetics at the University of Newcastle and co-director of the food and nutrition research program at the Hunter Medical Research Institute.
“When some people are hungry they eat, and it’s not a big deal, whereas for others, it’s a massive deal. They experience hunger more acutely and often feel controlled by it.
“It’s really exhausting for people to battle these thoughts constantly,” Clare says, “so eventually that’s why they give in and eat the chocolate.”
This makes sense when you consider that the average person makes 221 food-related decisions each day – we just sit at different positions on the scale.
What exactly is food noise?
Food noise refers to the intrusive thoughts and preoccupation with food that can dominate our minds. It’s not just about feeling peckish before dinner; it’s the persistent inner dialogue about what to eat, when to eat, and how much to eat – often accompanied by feelings of guilt or obsession.
For some, food noise might be fleeting, like dreaming about a morning coffee and croissant. For others, it’s constant and overwhelming, potentially linked to deeper psychological or emotional issues.
According to Dr Vivienne Lewis, clinical psychologist at the University of Canberra who specialises in body image and disordered eating, food noise is particularly loud for those who diet frequently or restrict certain foods, as these behaviours can amplify cravings and create an all-or-nothing mentality.
“I often hear people say that they just want to be able to eat without overthinking it or feeling bad about it. They don’t want to feel they ‘have to’ do more exercise or eat less the next day after ‘overindulging’,” she explains.
We all experience food-related thoughts throughout the day. This is a normal part of being human; our brains are wired to think about food because, well, we need it to survive.
From an evolutionary perspective, Clare Collins points out that food noise played an important role.
“Those rare people who only eat when they’re hungry, and even then it’s a bit of a chore, probably would not have survived a famine,” she says.
But today – with an abundance of options – when those thoughts start to interfere with your ability to concentrate, relax, or make mindful eating choices, that’s when it can become a problem. This is largely thanks to diet culture, which has constantly exposed us to messages about ‘good’ versus ‘bad’ foods, and can backfire, leading to obsessive thoughts about forbidden treats.
“We learn to attach emotions to food,” says Dr Lewis. “The way we eat and what we eat is full of judgment, and when we judge ourselves harshly, we feel sad, worried, and generally bad about ourselves.”
Stress and anxiety can also crank up the volume. When life feels out of control, thoughts about food can become a coping mechanism, whether that’s through comfort eating or obsessing over calorie counts.
Tuning in to a different station
The science around quashing food noise is still emerging, but there’s growing evidence to suggest that it can be subdued using semaglutide, the active ingredient in drugs such as Ozempic and Wegovy.
They’re commonly prescribed to treat diabetes, but more people are being prescribed these GLP-1 receptor agonists to tackle obesity. Affecting appetite regulation, researchers believe they target the brain’s dopamine pathways, making food less rewarding.
“The reward centre is that bit of the brain that lights up when you think about your favourite ice-cream or look at pictures of food. [When taking this drug] the pleasure associated with seeking that reward is gone,” explains Clare.
The medication does have downsides. The sharp increase in prescribing it for weight loss has resulted in shortages, and people have reported side effects such as nausea, vomiting, diarrhoea and abdominal pain.
However, there are drug-free ways to stop thinking about food so much. Both our environment and mindset deeply influence our relationship with food.
“Many of us use food as a coping mechanism for emotions such as stress, sadness, or boredom. It’s essential to recognise when you are eating for emotional reasons rather than physical hunger,” says Dr Lewis, who advises that finding healthier outlets for our emotions can diminish the urge to seek comfort in food.
Instead of letting food noise control our lives, we can learn to tune in to what our bodies truly need. So next time the fridge starts calling your name, take a deep breath, pause, and ask yourself: what am I really hungry for? It might just be peace and quiet.
Fading food noise
While there’s no mute button for your brain, plenty of strategies can help you manage your food thoughts and regain control.
Reframe your relationship
Forget the labels of ‘good’ and ‘bad’. Instead, aim for balance and moderation. Allow yourself to enjoy all types of foods without guilt, and you may find those obsessive thoughts losing their grip.
Practise mindful eating
This doesn’t mean you have to meditate over every meal but try slowing down and paying attention to the experience of eating. Notice the food’s textures, flavours, and how your body feels. The more present you are, the less likely you are to be distracted by food cravings.
Avoid restriction
Ironically, the more you deny certain foods, the louder food noise tends to become. Rather than avoiding chocolate or bread, make them part of a balanced diet so they don’t hold so much power over you.
Manage stress
Stress can amplify food noise, so finding ways to relax is key. Whether it’s yoga, journalling, or simply taking a walk, reducing anxious feelings can help.
Seek support
If food noise interferes with your quality of life, consult your GP. Dietitians, therapists and psychologists can also help you to develop a healthier mindset.
