“Food noise” refers to persistent, intrusive thoughts about food. There is no specific definition for food noise, but it often relates to the feelings of hunger versus actual physical hunger. You may find this noise to be so intrusive that it affects your next meal, as you may think more about when to eat again.

Food noise is different from general thoughts about food. It occupies your mind constantly by creating internal dialogue about food. These thoughts go beyond typical food cravings. This persistent chatter may include doubts and second-guessing your food choices.

These thoughts can take up a large amount of mental space, too. Some people living with obesity may experience anxiety that makes food noise even louder. Health experts believe anxiety can be related to both uncontrolled and emotional eating, and difficulty with restricting food intake, particularly when working toward weight-related health goals.

In this article, we’ll explore what causes food noise, how it can impact your health, and six practical tips to help quiet it.

What Causes Food Noise?

You may be wondering, what’s behind food noise? MyObesityTeam members often share that food noise can come from many sources. One member said, “My job always has a table set up with junk food.”

But food noise isn’t always caused by outside influences like tempting snacks or social situations. It can also come from internal factors, including hormone imbalances, emotional stress, or even certain types of dieting.

Although causes vary from person to person, researchers and people with lived experience have identified a few common patterns.

Hormonal Imbalances

Hormones that control appetite — like ghrelin and leptin — send signals to the brain about when to eat and when to stop.

When everything’s working well, ghrelin levels rise before meals and drop afterward. This helps you feel hungry at the right times, helps you regulate long-term energy balance, and signals satiety (the sense of feeling satisfied after eating) to the brain.

In people with overweight or obesity, ghrelin may not drop as much after eating, and the body may become less sensitive to leptin. This can make it harder to recognize fullness and easier for food noise to take over. Balanced hormone signals can help support mindful eating and reduce the volume of food noise.

Emotional Triggers

Many people living with obesity may experience food noise. Emotional triggers like stress and sadness may increase this noise and make it more challenging to recognize hunger cues.

Research shows that emotional eating is more common in people with a higher body weight; this behavior can make weight management more difficult. Researchers have also linked emotional eating to depression and long-term weight gain.

When emotions are hard to manage, it may become more difficult to stop eating when full. This affects satiety and can increase cravings and food-related thoughts.

Restrictive Dieting

Restrictive eating involves limiting how much or what types of food you eat. Some people follow specific diets to help manage obesity, diabetes, or hypertension (high blood pressure). While these eating plans may have benefits, they can also come with side effects, especially if the restriction is extreme or long term or if it’s done without the proper guidance from a doctor and dietitian.

Research shows that restrictive eating can raise the risk of disordered eating and emotional eating, particularly in teens and people living with obesity. People who diet often may feel guilt, shame, or frustration when they don’t meet their goals, which may fuel even more food noise.

Cutting out entire food groups, like carbs, or eating very few calories can make your brain more sensitive to food cues. Hunger may feel more intense and fullness harder to achieve. As your body responds to the deprivation, your mind may start fixating on food more frequently.

6 Tips To Reduce Food Noise

Quieting food noise may help you tune in to your body’s real hunger cues and build eating habits that nourish you, without leading to guilt. Here are six tips that may help you manage food noise more effectively.

1. Eat Balanced Meals Regularly

Your body and mind are more likely to crave nourishing foods when you make a plan — and stick to it. Try to eat balanced meals that include:

• Fruits or vegetables
• Healthy fats
• Complex carbohydrates
• Lean protein

Make a grocery list of healthy ingredients you enjoy and create a simple meal plan for the week.

It may also help to reduce how often you keep high-calorie treats in sight. Store them out of view, such as in a closed cabinet or toward the back of the fridge. Save them for special occasions, and when you do enjoy them, try not to feel guilty.

2. Practice Mindful Eating

When you experience food noise, ask yourself, “Am I actually hungry now — or am I eating to soothe, distract, or reward myself?”

If you decide to eat, slow down and engage your senses. Look at your food. Smell it. Notice the colors and textures on your plate. Take smaller bites and chew slowly. This gives your brain time to register that you’re full. Focus on the taste and texture of each bite.

If you feel full but don’t want to waste food, store the leftovers for later. Mindful eating means listening to your body’s cues, not the pressure to clear your plate.

3. Manage Your Stress

This sounds like an easy one, but stress management can be tough to practice. When stress builds up, it can lead to cravings and less healthy food choices. Research shows that stress can increase the intake of unhealthy foods.

Try coping tools like:

• Positive self-talk (either out loud or in your head)
• Outdoor walks
• Gentle movement like yoga
• Relaxation practices like deep breathing or meditation

If you’re experiencing frequent or intense stress, talk to your doctor or a therapist about additional support.

4. Prioritize Sleep

Getting too little sleep can interfere with hormones involved in hunger. The hunger hormone ghrelin increases when you don’t get enough sleep. The appetite-taming hormone leptin also decreases. Stress hormones, like cortisol, can also increase and drive your appetite.

Most adults need seven to nine hours of sleep per night. If you don’t get enough sleep, focus on changing your routine to prioritize your sleep. Tips for improving sleep hygiene include:

• Dimming the lights before bed
• Going to bed at the same time every night
• Spending about 20 to 30 minutes winding down
• Avoiding screens (like phones or TVs) while lying in bed

If you’re still having trouble getting quality sleep, talk to your doctor. They may suggest lifestyle changes, over-the-counter remedies, or supplements to help. Some health conditions linked to obesity — such as obstructive sleep apnea or chronic insomnia — can also interfere with sleep and may require medical evaluation and treatment.

5. Try Food Journaling

Food journaling means writing down what you eat, when you eat it, how you’re feeling, and whether you were physically hungry or eating for another reason.

This practice can support mindful eating by helping you notice patterns, like when cravings tend to strike or how emotions affect your appetite. It may also help you stay aware of your portions or calorie intake, if that’s part of your care plan.

MyObesityTeam members discuss their experiences with food journaling. One member stated, “Food journaling keeps you honest and lets you see your eating habits.”

There are many ways to keep a food journal. You can jot down notes in a notebook, use a smartphone app, or even take voice memos if that’s easier. The best method is the one you’ll actually use, so choose a format that feels doable for your lifestyle.

6. Seek Professional Help When Needed

If food noise feels overwhelming, you don’t have to go it alone. Talk with your primary care provider about your eating patterns. They might suggest meeting with a registered dietitian or a mental health professional, both of whom can help you better understand food noise and how to manage it.

You can also discuss other treatment options if your current approach isn’t working or is making food noise worse.

Talk With Others Who Understand

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

What strategies have helped you quiet food noise in your daily life? Let others know in the comments below.