“Food Noise”: When Food Takes Over Your Thoughts

Imagine a constant internal dialogue about food: cravings, anxieties about upcoming meals, guilt about past indulgences, and an unrelenting focus on food choices. While most of us enjoy food and think about it regularly, for some, these thoughts can become a relentless and overwhelming preoccupation. This phenomenon, recently dubbed “food noise,” describes persistent and intrusive thoughts about eating and food that dominate a person’s mental landscape, making them feel as though food is the center of their lives.¹

Emerging research suggests a strong link between “food noise” and conditions like addiction, OCD, and compulsive disorders. This connection stems from shared brain pathways related to reward, motivation, and habit formation, leading to similar patterns of obsessive thoughts and compulsive behaviors.^1-12 Highly palatable foods can trigger addictive responses, with food noise driving the compulsive consumption. 

Additionally, food noise can manifest as part of OCD or related disorders, where anxieties and rigid thinking extend to food-related thoughts and behaviors.¹ While experiencing some food noise is normal, excessive preoccupation with food that disrupts daily life warrants professional help. Importantly, food noise should be distinguished from eating disorders, as it primarily focuses on the mental and emotional aspects of food rather than just eating patterns and body image.

Pump up the jam 

“Food noise” can manifest in many ways, from constantly thinking about tempting foods to obsessively checking food delivery apps. Experts now recognize this phenomenon as food-related intrusive thoughts (FRITs). FRITS, or food noise, can affect anyone struggling with weight or body image, with or without a diagnosed eating disorder.¹ These intrusive thoughts can sabotage healthy habits and contribute to overeating and emotional eating.

When thoughts about food become a broken record

This isn’t just the occasional daydream about lunch, it’s a broken record playing in your head, playing the same song continuously. This mental cacophony makes it extremely difficult to focus on other aspects of life, leading many to experience anxiety, shame, and even hopelessness.

Dr. Rekha Kumar, an endocrinologist in New York City, explained in a Healthline interview that her patients who struggle with weight or eating often describe this “food noise.”² For them, it manifests as a constant focus on food, whether it’s planning their next meal, trying to avoid unhealthy options, or obsessing over whether to stop eating. 

What causes food noise?

The exact causes of food noise are still being investigated, but experts believe it likely stems from a complex interplay of biological, psychological, and environmental factors:

• Hormonal imbalances, neurotransmitter activity, and genetic predispositions can influence appetite regulation and reward pathways in the brain, contributing to heightened food focus.³
• Anxiety, stress, depression, and past experiences with food, such as dieting or disordered eating, can increase vulnerability to obsessive thoughts and emotional eating.⁴
• Our current food environment, characterized by an abundance of highly palatable and easily accessible food, can exacerbate food noise.⁵ Constant exposure to food cues and advertising can trigger cravings and make it harder to manage thoughts about eating.⁶

The impact of food noise

Food noise can significantly impact an individual’s quality of life, leading to:

• Distress and anxiety: The constant mental chatter about food can be exhausting and overwhelming, leading to increased stress and anxiety levels.⁷
• Difficulty with self-control: Intrusive thoughts can make it challenging to resist cravings and maintain healthy eating habits.⁸
• Negative body image: Preoccupation with food can be closely tied to body dissatisfaction and disordered eating patterns.⁹
• Social isolation: Individuals struggling with food noise may withdraw from social situations involving food, leading to feelings of isolation and loneliness.¹⁰

Is there a way to turn down the volume on food noise?

Addressing food noise often requires a multi-faceted approach. Cognitive behavioral therapy (CBT) can help individuals identify and challenge negative thought patterns, develop coping mechanisms, and cultivate a healthier relationship with food.¹¹ Regular exercise, stress management techniques, and adequate sleep can help regulate appetite, improve mood, and reduce vulnerability to food noise.¹² Lastly, working with a registered dietitian can help individuals develop a balanced and mindful eating plan.

If you or someone you know is struggling with food noise, it’s crucial to seek professional help. With the right support and strategies, individuals can learn to manage these intrusive thoughts and reclaim control over their relationship with food.

References

1. Hayashi D, Edwards C, Emond JA, et al. What Is Food Noise? A Conceptual Model of Food Cue Reactivity. Nutrients. 2023;15(22):4809. Published 2023 Nov 17. doi:10.3390/nu15224809
2. Cassata, C. (2023) How ozempic and wegovy can help stop cravings and silence ‘food noise’, Healthline. Available at: https://www.healthline.com/health-news/drugs-like-ozempic-and-wegovy-cut-cravings-and-turn-down-food-noise (Accessed: 08 November 2024). 
3. Kenny PJ. Reward mechanisms in obesity: new insights and future directions. Neuron. 2011;69(4):664-679. doi:10.1016/j.neuron.2011.02.016
4. Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013;38(3):255-267.
5. Medina ND, de Carvalho-Ferreira JP, Beghini J, da Cunha DT. The Psychological Impact of the Widespread Availability of Palatable Foods Predicts Uncontrolled and Emotional Eating in Adults. Foods. 2023;13(1):52. Published 2023 Dec 22. doi:10.3390/foods13010052
6. Sun W, Kober H. Regulating food craving: From mechanisms to interventions. Physiol Behav. 2020;222:112878. doi:10.1016/j.physbeh.2020.112878
7. Hill D, Conner M, Clancy F, et al. Stress and eating behaviours in healthy adults: a systematic review and meta-analysis. Health Psychol Rev. 2022;16(2):280-304. doi:10.1080/17437199.2021.1923406
8. Garcia SC, Hormes JM. The moderating role of food cravings in the relationship between weight suppression and eating disorder psychopathology in college students. Front Psychol. 2024;15:1343048. Published 2024 Sep 6. doi:10.3389/fpsyg.2024.1343048
9. Sharpe H, Griffiths S, Choo TH, et al. The relative importance of dissatisfaction, overvaluation and preoccupation with weight and shape for predicting onset of disordered eating behaviors and depressive symptoms over 15 years. Int J Eat Disord. 2018;51(10):1168-1175. doi:10.1002/eat.22936
10. Zhang X, Ravichandran S, Gee GC, et al. Social Isolation, Brain Food Cue Processing, Eating Behaviors, and Mental Health Symptoms. JAMA Netw Open. 2024;7(4):e244855. Published 2024 Apr 1. doi:10.1001/jamanetworkopen.2024.4855
11. Nakao M, Shirotsuki K, Sugaya N. Cognitive-behavioral therapy for management of mental health and stress-related disorders: Recent advances in techniques and technologies. Biopsychosoc Med. 2021;15(1):16. Published 2021 Oct 3. doi:10.1186/s13030-021-00219-w

Briguglio M, Vitale JA, Galentino R, et al. Healthy Eating, Physical Activity, and Sleep Hygiene (HEPAS) as the Winning Triad for Sustaining Physical and Mental Health in Patients at Risk for or with Neuropsychiatric Disorders: Considerations for Clinical Practice. Neuropsychiatr Dis Treat. 2020;16:55-70. Published 2020 Jan 8. doi:10.2147/NDT.S229206