Thinking about food is entirely normal—whether it’s mentally going over your shopping list or salivating at the prospect of the lasagna waiting at home in the fridge. But when these thoughts start to become intrusive or persistent—especially when we’re not actually hungry—it can become an issue.
This sort of constant preoccupation with food has been dubbed “food noise,” and refers to a constant mental rumination about food. It can be a drain on our mental energy and general well-being, and even affect our mood or relationships. The concept of food noise has become more widely discussed in the wake of the mainstreaming of weight-loss drugs like Ozempic and other GLP-1 analogues. Initially developed for people with Type 2 diabetes, one of the most commonly reported side effects of the drugs is how effectively they silence food noise.
To better understand the phenomenon of food noise, along with techniques to turn down the volume on it without the use of medication, we reached out to Dr. Anna Merolle, a psychologist and psychotherapist, and an expert in relationship dynamics.
What is food noise?
Food noise is the continuous flow of food-related thoughts, impulses and worries. “It’s not simply a desire to eat but an internal dialogue that can range from anxiety about controlling your weight to seeking comfort through food,” Dr. Merolle explains. Repetitive thoughts about eating can turn into intrusive background noise that negatively impacts mood and, by extension, relationships.
Why does food noise happen?
“Constantly thinking about eating, even in the absence of appetite, may indicate a disconnect between our body’s physical needs and our emotional state,” Merolle tells Vogue. Often, food takes on the role of a symbol of safety or escape from unwanted emotions. It’s something we see on our screens all the time—just observe the association between ice cream (specifically, a pint of Ben Jerry’s) and heartbreak. “The mind may grasp onto the idea of food as a form of self-care, or as a response to situations of stress, boredom or sadness,” Merolle says. The search for food then reflects a need for immediate gratification in times of vulnerability.
When do food-related thoughts tip over into being unhealthy?
As mentioned, thinking about food is normal – especially in social situations or when you’re planning meals. It’s when those thoughts start to become constant and intrusive, creating mental “noise” that interferes with daily life and emotional well-being, that a deeper problem may be at play.
“This food noise manifests itself through feelings of guilt, anxiety or shame associated with eating and may involve rigid control of eating habits,” says Merolle. “If it compromises your quality of life, it’s critical to explore these emotional dynamics with a professional to help re-establish a healthy relationship with food.”
What are the most common causes of food noise?
Merolle is quick to note that food noise can have complex origins. However, major causes include societal and cultural pressure (which can promote unrealistic beauty standards), along with traumatic experiences that can prompt people to turn food into a defence mechanism against emotional distress.
“Pre-existing eating disorders and restrictive diets influence eating habits, while the impact of social media amplifies these concerns,” Merolle says. “This creates a vicious cycle of dissatisfaction.” Understanding these causes is essential in order to address food noise and help restore mental calm, focus and quality of life.
Can stress cause food noise?
Yes, Merolle confirms. Stress can play a crucial role in encouraging food noise and can often amplify dysfunctional food-related thoughts and behaviors. “In stressful situations, our minds seek out defence strategies and food may appear as a temporary solution,” she explains. However, this coping mechanism can create a cycle of stress fuelling food noise, which in turn leads to more stress. It’s a complex process that requires conscious intervention to address.
Strategies to quiet food noise
“Food mindfulness meditations involve paying attention to every aspect of your food during meals,” explains Merolle. “This promotes greater understanding of one’s bodily needs and helps you to distinguish between physical and emotional hunger.”
Body scanning, on the other hand, is a technique that brings your attention to different parts of the body to recognise where you might be experiencing tension, stress or other sensations. This practice can help you tune into your physical body, recognising sensations and allowing you to pick up on physiological sensations of hunger and satiety. You’re thinking about food, but are you actually hungry?
Merolle recommends practices like journaling and therapeutic writing exercises to help gain perspective on dysfunctional thought patterns and explore underlying emotions.
“Establishing a regular eating routine can help normalise eating and reduce anxiety [around it],” Merolle says. Couple this with practising self-compassion if you feel yourself spiralling. This will also help to reduce shame and guilt.
In severe cases, professional help can be crucial to exploring the emotions that underpin food noise and developing individual strategies to address it. “It’ll likely take an integrated approach combining mindfulness, emotional regulation, establishing regular meal times, practising self-compassion and seeking out help,” Merolle concludes.
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