Shutting out the food noise: How to quiet the between-meals chatter

“Food noise” is a relatively new term that has fast become part of our vocabulary. But the concept itself is nothing new, referring as it does to a preoccupation or obsession with food.

In this article, we’re talking specifically about food chatter, but we’ve also added some resources at the end if you feel you need support with any aspect of eating issues.

January can often be a time of renewed focus on being “good” when it comes to eating. However, you can’t simply shut out food noise with willpower alone.

While thinking about what to have for dinner or planning a nice meal can be a pleasure, food noise can be intrusive, stressful, and frustrating.

Read on to find out more about what food noise is, why it occurs, and how to manage it if you’re struggling.

Food noise goes beyond simply thinking about food, leading to invasive and intrusive thoughts

Our relationship with food can often be complex. Ideally, everyone would eat a healthy diet, get the optimum range of nutrients, and we’d all be at our perfect weight.

However, food can have all kinds of implications beyond basic nutrition. It’s often a means of socialising, a treat, or something to reach for during boredom or stressful times.

And this can be the difference between simply thinking about food and “food noise”.

According to Numan, 84% of people say they experience food noise – mental chatter and intrusive thoughts about food that can lead to unnecessary eating.

44% of people struggle to control their cravings when food noise amplifies, a figure which rises to 70% among those who are overweight or obese.

According to Psychology Today, food noise could be linked to brain and hormonal mechanisms, particularly when we attempt weight loss or follow a very restrictive diet.

The body can then increase our hunger hormones, switch off “satiety” hormones – which tell us when we’re full – and sharpen the focus on food.

This is where willpower comes into play – or rather, doesn’t. Biological processes can’t be managed or controlled by willpower alone. It’s important to understand this, as cravings and overeating can lead to a cycle of shame and guilt.

Food noise can be difficult to shut off, leading to overthinking and worry

Food noise can be like a constant chatter in your mind, distracting you from your work or conversations, and making it a struggle to be “present”.

You may find yourself giving significant amounts of time and attention to what you eat and when you eat, overthinking and questioning every decision.

Your thoughts can feel urgent, bordering on obsessive, taking over everything else in your life.

This can be an exhausting cycle, reducing your pleasure in eating and enjoyment of food, instead leading to stress and anxiety.

Identifying your triggers can help you take steps to shut out the noise

Food chatter that starts to become intrusive is often triggered by certain actions or circumstances. These will be individual, but here are some of the most common triggers.

Restrictive diets

One way to really dial up the food noise is to restrict your food intake. Ironically, it can be counterproductive to restrict your diet, as your body can start to sound the internal alarm and turn up the mental chatter.

Try: Focusing on balanced meals, rich in whole foods and essential nutrients. Shifting your focus from weight loss to sustainable, long-term healthy eating can help to balance your blood sugar, reduce cravings, and turn down the food noise chatter.

Stress and boredom

High cortisol levels can lead to you craving sugary, fatty foods. As well as acting as a biological trigger, this can also lead to you reaching for food on an emotional basis, using it for comfort and distraction.

Try: Being aware of the times of day or patterns that drive you to eat emotionally so that you can be prepared.

For example, if you know that a long drive will leave you feeling stressed, anxious, and reaching for sugary food, look at other transport options that could work. Even if you still have to drive, be conscious and mindful about how you eat afterwards, making sure to have plenty of protein and fibre (hummus and carrot sticks are great) to hand.

Movement is also a great way to reduce stress. According to EatingWell, this is even better if it’s outside, as just 20 minutes of walking can reduce your cortisol levels. So, you’re lowering your stress levels and your food noise all at once.

Lack of sleep

Good sleep is important for just about every physical and cognitive function, and it’s no different in terms of food noise. Poor sleep can play havoc with hormones, making it harder to judge when you feel full and increasing your likelihood of reaching for calorie-dense foods.

Try: Focusing on getting a good night’s sleep – this is key for your overall health, as well as for managing food chatter. While the odd restless night is unlikely to do much harm, consistently poor sleep will start to impact your health.

Irregular eating

In the same way that strict dieting can increase food noise, so can irregular, inconsistent eating patterns. If you go too long without food, your brain will start sending you “reminders” that you need to eat.

Try: Getting organised and plan all your week’s meals before you do your food shopping. Regular, consistent meals can stabilise your hormones and blood sugar, keeping your brain satisfied that your body isn’t being deprived of food.

Get in touch

If food chatter is taking over your life and you’re worried about your relationship with food, the BBC has a support page which can signpost you to organisations that can help.

In the meantime, we’re here to support you with your financial planning. Please email us at info@harperlees.co.uk or call 01277 350560, and we’ll be very happy to help.

Please note

This article is for general information only and does not constitute advice. The information is aimed at individuals only.

All information is correct at the time of writing and is subject to change in the future.