- “Food noise” is not a clinical term but generally refers to constant thoughts about food.
- Health experts say there are several ways people can naturally control their feelings of hunger and turn down “food noise” without medication.
- They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.
GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound have skyrocketed in popularity due to their ability to help people lose significant weight.
One reason these drugs are effective is that they help people reduce the amount of “food noise” they experience.
What is “food noise?”
“Food noise is when thoughts about food are constantly running through your head, even when you’re not hungry,” says Raj Dasgupta MD, a physician and chief medical advisor for Garage Gym Reviews. “It’s that nagging feeling that keeps drawing your attention back to snacks, meals, or cravings. Sometimes, it’s tied to stress or emotions, but it can also happen when your body’s hunger signals are out of balance.”
GLP-1 drugs like Ozempic can lower the volume of these signals.
“They make you feel fuller for longer, slow down how fast food leaves your stomach, and even reduce cravings by acting on parts of the brain that control appetite,” Dasgupta says. “Basically, they quiet the chatter about food, so it’s easier to focus on eating when you actually need to.”
Yet, the high cost and potential side effects can make taking a GLP-1 medication less desirable for many people.
However, there are several ways you can quiet “food noise” naturally without medication, including the following six simple lifestyle hacks recommended by health experts.
Avoid rigidity and extreme dieting
Food is more than fuel, but it does fuel the body. Not eating or severely restricting calories can have the opposite effect, causing people to consume excess calories.
Consuming small, frequent healthy meals and snacks throughout the day can help you manage hunger cues, says Becky Mehr MS, RDN, CEDS-C, LDN, the director of outpatient nutrition for the Renfrew Center.
She recommends consuming various foods, including starches, proteins, and fats and advises against swearing off things you love within moderation.
“When we try to avoid certain foods or tasks, we naturally continue to perseverate on the item much more so than when we have the food or start on the task,” she says. “So, if you want an apple, have an apple. If it’s a cookie you are craving, have a cookie. Honoring cravings also enhances satisfaction at meals from day to day and reduces binges.”
Mehr says that intuitive eating — tuning into feelings of fullness and eating when you’re hungry — can be helpful.
A 2024 study suggested that women who followed intuitive eating patterns were more likely to stabilize their weight and display fewer disordered eating habits.
Dig into protein
GLP-1s keep people feeling fuller longer. However, some people may experience a similar switch with dietary changes, including adding more protein to their daily meals.
A 2022 review suggested that high protein diets could be an effective weight loss strategy.
“High-protein diets help manage weight and food noise as proteins keep you feeling full longer and curb cravings,” says Chris Mohr, PhD, RD, a fitness and nutrition advisor for Fortune Recommends.
Mohr says good ways to add more protein to your diet include:
- Lean meats, like skinless chicken breast
- Eggs
- Beans
- Nuts
Fill up on fiber
Fiber-rich foods naturally slow digestion.
“Fiber-rich foods reduce food noise by adding bulk to your meals without extra calories and slowing digestion, which helps control hunger,” Mohr says. “Incorporating vegetables, fruits, whole grains, and beans into your diet is beneficial for overall health, including weight management and reducing cravings.”
A small 2023 study of 72 people indicated a link between increasing dietary fiber and weight loss. It supported older research from 2019 on nearly 350 people with overweight or obesity that suggested that fiber intake was associated with weight loss and sticking to a calorie-restricted diet.
Embrace exercise
Suggesting exercise for health, including weight loss and maintenance, isn’t new. However, physical activity can also help control cravings and hunger, which is sometimes an overlooked benefit.
“Exercise can temporarily suppress your appetite by lowering hunger hormones and boosting the ones that make you feel full,” Dasgupta says. “It also helps with stress, which is often a big trigger for food cravings.”
A small 2024 study of 14 people suggested that vigorous exercise could reduce the hunger hormone ghrelin.
A 2023 report on current evidence pointed to data that exercise improved appetite sensitivity but said its long-term effects on hunger hormones remain uncertain.
Squash stress
A 2022 review suggested that stress can influence eating behavior, including consuming foods high in fat, sugar, and calories. The authors pointed to recent data that indicated that psychological distress and increased cortisol (stress) hormones could increase a person’s odds of developing abdominal fat, a hallmark of metabolic syndrome.
“[Managing stress] is a tough one,” Mehr says. “Stress shows up daily and sometimes out of the blue.”
The authors of the 2022 review suggested that mindfulness was one possible solution. Mehr agrees.
“Take some deep breaths,” she says. “Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you — birds, leaves, traffic.”
Sleep soundly
A 2022 narrative review suggests that insufficient sleep could contribute to weight management issues. The study’s authors linked reduced sleep quality and quantity sleep with more snacking, higher calorie consumption, and more snacking, especially on foods high in fat and carbohydrates.
The authors suggested a possible link between sleep and hormone dysregulation, which can change a person’s metabolic rate and affect weight loss.
“When you’re tired, your hunger hormones go haywire, making you crave more food,” Dasgupta says. “Aim for seven to nine hours of solid sleep, and try to wind down before bed with something relaxing.”
Mehr suggests implementing a routine before bed that includes:
- Screen-free time (including not watching TV in bed)
- Set bedtime
- Setting the temperature to around 65 to 68 degrees
“These all to let your body know and recognize it’s time to go to bed,” Mehr says.
Takeaway
“Food noise” is not a medical diagnosis but is used in clinical and colloquial settings to describe constant thoughts about food.
GLP-1 medications like Ozempic can help lower food noise by slowing digestion and reducing cravings. However, not everyone wants to use GLP-1 medicines for various reasons, including costs, access, and side effects (primarily GI discomfort).
Health experts say there are several ways people can control feelings of hunger and turn down “food noise” naturally. They include eating high fiber and high protein foods, getting regular exercise and quality sleep, reducing stress, and avoiding extremely restrictive diets.
