Have you ever found yourself thinking about food constantly even when you're not physically hungry? Do thoughts about your next meal distract you at work or keep you up at night? Do you feel guilty or ashamed about what or when you eat? Caroline Fox, MS, RDN, CDCES, CSOWM, registered dietitian, diabetes expert and member of the Tufts Medicine Weight + Wellness team, shares insight into the persistent inner chatter known as “food noise.”
The voice that won’t quit
Our brain and body are designed to signal hunger and satisfaction. But for some of us, the mental conversation about food doesn’t turn off. This continuous “food noise” can convince someone to eat when they’re not hungry, obsess over meals and feel shame or guilt about their eating habits.
Food noise is a constant mental chatter about food—what to eat, when to eat, cravings, guilt, all of it. It can feel nonstop. And while it’s normal to think about food sometimes, when it takes up too much brain space, it can really get in the way of your health goals.
Caroline Fox, MS, RDN, CDCES, CSOWM
Registered dietitian
This type of obsessive food-related thinking can override hunger cues and lead to patterns of overeating, undereating or emotional eating—especially for people who are overweight.
What causes food noise?
Food noise often has emotional and environmental triggers. Here are some common culprits:
- Boredom
- Fatigue
- Guilt or shame
- Food advertisements
- Hormonal shifts
- Low self-esteem
- Restrictive dieting
- Smelling or seeing food
- Stress or anxiety
Fox says it’s not about willpower: “We’re learning that food noise can actually be tied to stress response and emotional regulation—especially in people managing anxiety, ADHD or depression.”
Hunger vs. food noise: What’s the difference?
Everyone has thoughts about food, but how do you know if it's genuine hunger or mental noise?
| Hunger | Food noise |
| Physical cues like stomach growling, low energy or irritability | Constant, intrusive food thoughts regardless of when you last ate |
| Builds gradually and is relieved after eating | Feels urgent, obsessive or tied to emotion (like boredom or guilt) |
| Signals a physiological need | Stems from psychological or emotional triggers |
“There’s a feedback loop between the stomach and brain,” Fox explains. “True hunger is a physical sensation, but food noise often starts in the mind and can even make you feel hungry after you’ve just eaten.”
When is food noise a problem?
For some, food noise goes beyond casual cravings. It can begin to dominate daily life:
- You think about food constantly, even during other activities
- You feel guilty or ashamed after eating
- You frequently consume food content online
- You obsess over what and when to eat
- You avoid social events due to food worries
How to quiet food noise
The good news? Food noise can be managed with the right strategies. Here are some ways to reduce the mental chatter:
- Eat balanced, regular meals
- Avoid overly processed or sugar-laden foods
- Don’t restrict or skip meals
- Practice mindful eating
- Get enough sleep
- Move your body regularly
- Manage stress through hobbies or relaxation
- Seek support from a therapist or registered dietitian
- Explore medical options (more below)
Help for food noise
If food noise is interfering with your life, talk to your doctor. They may recommend medications, such as GLP-1 agonists like semaglutide, which help reduce appetite and quiet obsessive thoughts about food.
These medications work on multiple levels. They help people feel full more easily and also reduce the mental preoccupation with food. Fox says that many patients of her patients say it’s the first time in years they’ve felt truly neutral about eating.
When that loud food noise gets dialed down, people can finally focus on what they need to do to change their lives. It’s not just about weight loss—it’s about peace of mind.
Caroline Fox, MS, RDN, CDCES, CSOWM
Registered dietitian
GLP-1 medications aren’t for everyone, but for many, they can be a life-changing tool, especially when combined with lifestyle changes and emotional support.
The Tufts Medicine Weight + Wellness team can help determine what combination of strategies—medication, nutrition counseling, therapy or bariatric surgery—is best for your unique needs.
