What Is Food Noise? How to Quiet It Without Restriction

"Why am I still hungry? Should I have eaten that? What’s for dinner?"

If you’ve ever felt like food is taking up too much space in your brain, you’re not imagining it — and you’re not alone. Persistent, intrusive thoughts about food are often referred to as food noise.

This blog explores the science behind food noise, why it can be especially loud in women with PCOS, and how to turn down the volume — without restriction or guilt.

What Is Food Noise?

Food noise is a term that I’m hearing more and more often these days. It is the term used to describe repetitive, intrusive thoughts about food that go beyond typical hunger cues. It’s often described as:

• Constant meal planning or food tracking

• Cravings that feel uncontrollable

• Guilt after eating

• Preoccupation with whether you “should” or “shouldn’t” eat

  
  

Food noise is not a personality flaw — it’s a physiological and neurological symptom, often linked to dysregulation in hunger, reward, and stress systems.

What Causes Food Noise?

There’s no single cause of food noise. It’s typically driven by a combination of biological, psychological, and environmental factors — and can be particularly common in people with PCOS, insulin resistance, or a history of dieting.

1. Blood Sugar Dysregulation

When blood glucose is unstable, the brain may increase signalling for quick energy sources (i.e. carbs). These fluctuations can lead to heightened hunger and cravings, making food thoughts feel urgent.

2. Insulin Resistance

Common in PCOS, insulin resistance impairs energy uptake into cells — which may trigger the brain to keep seeking food as it perceives an ongoing energy deficit.

3. Ghrelin & Leptin Imbalance

Ghrelin (the hunger hormone) increases when we skip meals or under-eat. Leptin (which signals fullness) can become less effective in those with higher body fat or inflammation — leading to more frequent thoughts about food (Klok et al., 2007).

4. Restrictive Dieting & Food Rules

Cognitive restraint (e.g. telling yourself carbs are bad) can increase mental load and food fixation. Research shows that dieting increases food-related thoughts, even when energy intake is adequate (Polivy & Herman, 2005).

5. Stress & Sleep Deprivation

Stress raises cortisol, which in turn drives cravings for high-reward foods. Sleep loss also increases reactivity to food cues, amplifying cravings and reducing decision-making capacity (Greer et al., 2013).

How to Reduce Food Noise (Backed by Science)

You don’t need more rules. You need more regulation — of blood sugar, nervous system, and mindset.

Here are five proven strategies to reduce food noise:

1. Eat Regularly (Every 3–4 Hours)

Avoiding long gaps between meals supports stable glucose levels and keeps ghrelin in check. Each meal doesn’t need to be perfect — but consistency matters.

2. Focus on Protein & Fibre

Aim for 20+ grams of protein and high-fibre carbs at each meal. This combination improves satiety and blunts glucose spikes that can drive hunger and cravings.

3. Address Mental Restriction

Even if you're physically eating enough, food noise may persist if you still categorise foods as “bad” or “off-limits.” True permission (without guilt) is key to reducing food preoccupation.

4. Regulate Stress & Sleep

Stress management techniques — like gentle movement, breathing exercises, and setting boundaries — can reduce cortisol-driven cravings. Prioritising sleep (7–9 hours) helps regulate hunger hormones and improve food decision-making.

5. Build Interoceptive Awareness

Practices like intuitive eating and body scanning help you reconnect with hunger, fullness, and emotional cues — reducing reactive eating and increasing satisfaction.

What Happens When Food Noise Reduces?

You may notice:

• Fewer cravings

• Easier food choices

• More satisfaction from meals

• Less guilt around eating

• Greater body trust

  
  

These aren’t just mindset wins — they’re signs of nervous system and hormonal regulation.

Food Noise Isn’t Your Fault

If you're constantly thinking about food, it's not because you're weak or broken. It's because your body is sending signals that deserve to be listened to — and met with nourishment, not punishment.

Inside my PCOS ReBalance Protocol, this is one of the core issues I help clients unravel. We combine science-backed strategies with personalised support to quiet food noise, reduce cravings, and build lasting confidence with food.

Want to learn more? Drop me a message and I’ll send you the link to book a free discovery call.

References

• Klok, M. D., Jakobsdottir, S., & Drent, M. L. (2007). The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Physiology & Behavior, 92(1–2), 117–125. https://doi.org/10.1016/j.physbeh.2007.01.024

• Polivy, J., & Herman, C. P. (2005). Dieting and binge eating: a causal analysis. Appetite, 45(2), 195–202. https://doi.org/10.1016/j.appet.2005.03.004

• Kristeller, J. L., Wolever, R. Q., & Sheets, V. (2014). Mindfulness-Based Eating Awareness Training (MB-EAT) for binge eating: a randomized clinical trial. Appetite, 82, 28–36. https://doi.org/10.1016/j.appet.2014.03.013

• Brownley, K. A., Berkman, N. D., Peat, C. M., et al. (2015). Binge-eating disorder in adults: a systematic review and meta-analysis. Annals of Internal Medicine, 162(11), 741–751. https://doi.org/10.7326/M14-2331