​What is 'food noise' and how it may be impacting your appetite and behavior

Are you someone who has repeated thoughts about food, no matter if you just had a big meal right before? If thoughts like ‘I’ll eat this next, I’ll eat that for snacks’ are constantly rambling in your mind, then you may be someone who’s psychologically hearing these ‘food noises’. But what are these noises and can they impact your satiety, appetite and overall behaviour? Let’s explore.

Food noise is like an indistinct chatter that intrusively and repeatedly brings food related thoughts and cravings.
VOGUE describes food noise as the continuous flow of food-related thoughts, impulses and worries. Cleveland Clinic describes it as ‘feeling of continuous hunger’.

Food noise can be caused by a number of factors including biological signals, overstimulation and sometimes brain-reward mechanisms. For example: constantly looking at food videos or tempting food pictures can stimulate the brain. Also studies have shown that ultra processed foods activate brain areas similar to addictive substances.
Dr. Anna Merolle, a psychologist and psychotherapist told VOGUE that stress can play a crucial role in encouraging food noise and can often amplify dysfunctional food-related thoughts and behaviors.
The cause can differ from person to person, but the harmful effects can expand from mental to physical outcomes.

The mental health outcomes from food noise can be frustrating. Constantly hovering over these thoughts can hinder focus and lead to delay in tasks. Other than that, physical health related outcomes aren’t great either. Food noise can promote over eating and consumption of ultra-processed foods, both of which are major contributors of many metabolic complications.
So, food noise can affect an individual both physiologically and psychologically.

Other than professional support, this solution for lowering down the food noise volume demands emotional regulation. Getting involved in activities that you enjoy can help divert the thoughts about food. Practicing mindfulness by eating at fixed intervals may also help. Cleveland Clinic suggests that following things can help reduce food noise:
Focus on a healthy diet
Eat intentionally
Do exercise and physical activity
Reduce stress
Prioritize sleep
Disclaimer: This article is for informational purposes only and should not be considered professional advice, diagnosis or treatment.

Also read: Co-regulated C touch: What is this practice and how it can support emotional well-being