Deafened by the siren cries of your fridge? You might be suffering from “food noise”, the term that describes the constant, food-related internal chatter that 57 per cent of people say they have experienced.
On TikTok, users have shared their own experiences with what can be a debilitating mental state — it can lead to intrusive thoughts and unhealthy eating behaviours — while on Google, searches around ways to deal with it are up 5,000 per cent in the last month alone.
We’re hearing more about food noise because of the rise in use of GLP-1 medications, like Ozempic and Mounjaro, which are said to help users create a mental distance from food. In January, Oprah revealed that since taking them she no longer “constantly [thinks] about what the next meal is going to be”. It’s not just anecdotal, either. While in its infancy, research suggests that these drugs act on the brain’s reward pathways and disrupt the development and reinforcement of disordered thought processes about food — and these play a role in food noise.
According to Dr Jack Mosley, son of the late Dr Michael Mosley, who popularised the 5.2 diet, weight loss drugs “act like soundproof ear defenders to block out the extra food noise,” but while you’re on them, it’s crucial to take steps to change unhealthy lifestyle and dietary habits. This will ensure it doesn’t return with a vengeance when or if you come off them. For that reason, he’s written a book, the aptly named Food Noise, which will offer nutritious recipes and ways in which to work with weight loss drugs to silence the hungry voices for good. It is out in late April.
In the meantime, here’s your guide to dealing with food noise.
What causes food noise?
While some will query whether food noise isn’t just hunger wrapped up in therapy speak, Rhian Stephenson, nutritionist and founder of Artah, shares that it’s real for many of us, whatever the root cause. “Essentially, it’s a preoccupation with food, even if you’ve just eaten, and, or an emotional desire to eat continuously,” she says. “There can be a variety of causes, including poor diet. Consuming ultra-processed food is hedonic; it activates our rewards pathway, so becomes very addictive and difficult to moderate. Pair this with the fact it is often deficient in fibre, protein and micronutrients, and our appetite and hormones can become really disrupted, which in turn can increase food noise.”
Then there’s stress, an affliction that 91 per cent of us grapple with every day. The more stressed we are, the more likely we are to emotionally eat to quell difficult feelings. Dr Michael Sagner, director of the European Society of Preventive Medicine and founder of Sarena Clinic, says that many of us would benefit from addressing our relationship with stress before considering GLP-1 medication.
“Our brains are triggered just by everyday living, and one of the most obvious things a human thinks of doing in response is to eat, because it releases dopamine,” he says. “When you take a GLP-1 medication, it deactivates certain centres in the brain that get triggered by stress, and makes you less interested in eating food for the sake of it.” Research so far suggests it can also lead to disinterest in other dopamine-spikers, such as alcohol.
Ultimately, food noise is inevitable for a lot of people because our prehistoric “monkey” minds want comfort, distraction and release from the chronic stress and anxiety of everyday life. “Stress is a worldwide pandemic,” says Dr Sagner. “Food noise often has a deeper root cause – unfortunately, our modern environment means that experiencing it has become normal because most people have very high baseline stress levels. They can be hard to deal with, so we can become addicted to things like food.”
How to deal with food noise
Removing ultra-processed and high sugar foods from your diet should be a first port of call when it comes to calming food noise. Instead, focus on eating fibre, protein and prebiotic-rich foods (think Greek yoghurt with berries, nuts and seeds) early in the morning, as they increase the body’s natural sources of GLP-1 and help us regulate our appetite throughout the day.
While we’re often told that moderation is key, when it comes to allowing any UPF or refined foods in your diet, Stephenson advises against them, full stop: “These foods are designed to be addictive and hijack our appetite,” she says. “Incorporating them anywhere in your diet will likely have you white knuckling your way through food noise, then feeling like there’s something wrong with you, when it remains. There isn’t — these foods set us up to over eat.”
Research also shows that modifying your food environment can be helpful. Visual cues, such as advertising, social media content or even just seeing a bar of chocolate in your cupboard can cause it – so clean up both your digital and immediate environments.
Making steps to manage your stress — whether that’s breathwork, spending time outdoors, turning off your phone (another dopamine spiker) or spending time with friends — and doing things that make you truly happy can also help. “Studies have shown that regular exercise helps regulate GLP-1 in healthy and obese individuals, likely due to its impact on microbial diversity,” adds Stephenson.
“Exercise is also great for stress management, mood and insulin sensitivity independent of this, so it is a must to support overall health.” Prioritising healthy sleep is also key to ensure healthy GLP-1 levels.
Food noise and GLP-1 medication
Dr Sagner notes that for people who have a long history of experiencing food noise and emotional eating, the brain’s stress response can be difficult to overcome — which is when GLP-1 medication can be helpful. “The key is to use the time while on the medication to re-establish a healthy relationship with food in the long term,” he explains, adding that no one should be on this medication for just a few weeks to lose a few pounds. “I work with my patients to understand the underlying issues that surround their overeating, and where it stems from. We can’t remove all of the stresses in their life, but we can help them understand their triggers and improve their resilience to them.”
GLP-1 medication should not be used as a standalone treatment, says the science. Psychological and lifestyle amends are required, which includes incorporating healthy nutrition, considering psychological counselling and incorporating regular exercise. “Strength training and nutrient density are key to long term health on this medication — our food choices really matter,” says Stephenson. “A diet rich in vegetables, fruit, quality protein, legumes and fibre — as well as supplementation of key nutrients, such as vitamins A, B1, B12, D, iron, calcium and magnesium — will help give anyone the best chance of long term success.”
