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When Food Noise Gets Loud

  • nina6472
  • 2 days ago
  • 2 min read

What is food noise?

A young lady sitting on the floor with her knees to her chest, feeling overwhelmed with a thought bubble of scribbled nonsense above her head.
Food noise can be overwhelming and consuming.

Food noise refers to persistent or intrusive thoughts about food or eating.


It can make it hard to concentrate on anything else and can negatively impact your mental health and overall wellbeing.


Food noise might look like:

  • Constantly planning or thinking about about when, what, or how much to eat

  • Focusing on calories or specific nutrients

  • Feeling anxious or guilty about food choices

  • Struggling to feel satisfied after eating


The term "food noise" has become a more widely used term in recent years, partly due to the rise of GLP-1 medications like Ozempic, which can quieten food noise for some people.


But food noise also shows up for many people navigating eating disorders, disordered eating, or body image concerns, and GLP-1 medications aren't always an appropriate, safe or financially feasible option to manage food noise.


The good news: there are holistic, sustainable ways to reduce or cope with food noise. Having the support of a compassionate, experienced healthcare team can make a big difference.


Here are the top strategies I use with my clients as a body inclusive and credentialed eating disorder dietitian:


  1. Eat Regularly & Adequately

    When we skip meals or underfuel, our bodies ramp up hunger and food-seeking, often showing up as intrusive or obsessive food thoughts. Eating regular, satisfying meals helps calm these natural biological responses.


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  2. Challenge Unhelpful Food Rules

    Notice when you’re following unhelpful or unrealistic rules dictated by diet culture, and try making choices based on your body’s cues instead. Relearning trust in hunger and fullness takes time, be patient with yourself.


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  3. Include Variety

    A varied intake gives your body the different nutrients and reduces “good or bad” food labels. All foods fit into a balanced intake- this includes those foods that diet culture will demonise as "bad" or "unhealthy". Remember that food is food!


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  4. Practice Self Compassion

    Be kind when food noise shows up. Small acts like a calming activity or doing something you enjoy, can help settle your mind and reset your mood.


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  1. Explore What's Underneath

    Food noise can be a way of coping with emotions, boredom, control, or stress. If it’s frequent or distressing, working with a health professional can help you address the root causes.

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Working with a team that includes a body-inclusive dietitian can help you overcome food noise. Get in contact now to start working though your food noise with me.


Stay nourished,

Nina.


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