Thinking about food when you should be working? It might be food noise, and it can be distracting. Learn how to manage it and make better choices.
ALSO SEE: Warmer weather comfort foods and why we still crave it in Summer
Have you ever found yourself caught in endless thoughts about food, wondering what to eat next, scrolling through recipes or mukbang videos, or replaying what you should not have eaten? You might be experiencing what many refer to as food noise. It is more than simple cravings or hunger; it is a constant internal chatter about food that can be disruptive. It can turn nourishment into stress and often spikes during emotionally charged periods.
Food noise is not just about appetite. It is tied to fatigue, restrictive dieting, emotional overwhelm and, most importantly, a disconnect from your body’s natural cues. At its worst, it can make even everyday decisions, like what to have for lunch, feel exhausting. The good news is that you can manage it, not only to support healthier choices but also to build a calmer relationship with eating.
Structure your days
Anxious thoughts thrive on inconsistency, so reduce irregular meals. Eat at consistent times and aim for balanced plates with lean proteins, whole grains, healthy fats such as avocado and colourful vegetables. When your body feels steady, your mind is more likely to follow.
Choose quiet foods
Certain choices help stabilise energy. Opt for high-fibre carbohydrates such as sweet potato, oats and wholewheat wraps, pair them with lean proteins like yoghurt, legumes or chicken, and add magnesium-rich greens. These combinations can reduce cravings and keep you fuller for longer. Prepare food in ways you enjoy so you feel satisfied; simple options also cut decision fatigue.
Eat mindfully
Slowing down can break the mental loop. Sit down for meals, chew and taste intentionally, and notice flavours and textures. Even a few minutes of mindfulness can help you reconnect with true hunger and fullness.
Address emotional triggers
Food noise often intensifies during stress or before a period. Check in with yourself before you eat and ask whether you are hungry, bored, anxious or avoiding something. You may simply need a walk, a nap or a small snack. Name the feeling and it will point you towards what you need.
Prioritise nourishment over perfection
Rigid rules tend to amplify food noise. Take a gentler approach. Build meals around supportive foods, but leave room for flexibility and joy.
Food noise can be frustrating because it can lead to unhelpful choices and habits. Quieting the chatter is a process and it asks you to tune in to yourself. Identify triggers, be patient and focus on creating a steadier, more sustainable rhythm with food.
ALSO SEE:
