How to Reduce Food Noise Naturally
Food noise is constant thoughts about eating, cravings, or mental preoccupation with food. It's very common. It’s often your body or brain asking for something specific.
Here are natural, evidence-based ways to reduce it:
1. Eat to stabilize blood sugar
Spikes and crashes are a major cause of food noise.
What helps:
Protein at every meal: eggs, Greek yogurt, tofu, beans, fish, chicken
Fiber-rich carbs: oats, quinoa, lentils, berries, vegetables
Healthy fats: olive oil, avocado, nuts, seeds
Tip: Build your meals with protein + fiber + fat instead of “carbs alone.”
2. Don’t under eat or delay meals too long
Restrictive eating often amplifies food noise. When you're hungry, your irrational mind gets louder. Everything looks and sounds delicious.
Try eating every 3–4 hours. You can't control what you crave when you're hungry, but you can control how often you eat.
Avoid fasting if you’re already experiencing strong food noise.
Finally, make sure you're eating enough for your activity level.
3. Address emotional drivers
Food noise can come from boredom, loneliness, or emotional suppression.
Remember: It's never about the food. It's about what the food allows you to avoid and/or the void it fills.
Try naming the feeling before eating.
Ask yourself:
“Am I hungry or overwhelmed?”
"Am I hungry or am I stressed?"
"What do I really want right now?"
4. Don't restrict foods
Telling yourself certain foods are “off-limits” increases obsession. When you tell someone not to think about a white polar bear, it becomes all they think about. Their mind backfires.
Instead, practice food neutrality. This food is allowed and you can have it again.
(Never again is a long time!)
Food isn't your best friend or worst enemy. It's only food.
Also, be aware of your trigger foods. Foods that make you insatiable when you eat them. Remember: Most processed foods are designed to be addicting. They're literally engineered to make you want more and more. This isn't a personality defect or character flaw.
Plate foods instead of eating from the bag. This speed bump method forces you to slow down and check in with yourself.
5. Watch your input
"I'm so paranoid" says the person who watches murder mysteries every night before bed.
Want to think about pizza? Read about pizza and watch people reviewing / eating pizza.
You can't control your thoughts but you can control your input. Be careful what is on your social media feeds, inbox, etc.
6. Use gentle movement (not exercise as a form of punishment)
Movement improves appetite regulation and reduces stress-driven eating.
Food suppresses how you feel. Exercise changes how you feel.
Note: Overtraining can increase your appetite and increase food noise.
7. Manage your stress
Chronic stress raises cortisol which increases cravings.
Helpful practices:
Deep breathing
Light exercise
Listening to music
Watching comedy
8. Drink more water
What is a ninja's favorite drink?
WAH-TAH!
Sometimes food noise is misinterpreted as thirst. Be sure to drink enough water. Aim for a glass of water with every meal and in between every meal.
Note: If you're very active or eating low carbs, try adding electrolytes to your water.
9. Control your environment
You don't get bonus points for using hero-like willpower. It's much easier to avoid the dragon than it is to slay it.
I like to ask our clients: If you were designing your environment to fail what would you do?
You'd have all sorts of temptations everywhere you look.
Make it easy to do "good" and hard to do "bad". Having to ask yourself, "Do I want one?" every time you walk in the kitchen increases your food noise.
"But Adam, I have kids! I can't get rid of their favorite treats!"
I hear you. I do too.
Six words:
Out of sight, out of mind.
10. Get sleep
I put this one last because for some people it's just impossible to get more sleep (newborns, life, etc.)
This one goes out to those who engage in revenge bedtime procrastination. Those who sacrifice sleep to reclaim their personal time lost during busy days.
Even one poor night increases hunger hormones and cravings.
If possible, aim for 7–9 hours of sleep and consistent sleep and wake times.
Bonus: Get expert coaching, accountability and support.
Since 2007, we've helped thousands of people lose weight and keep it off.
We help our clients change their Mindset. Psychology, Habits (M.P.H). When you change your MPH, and ultimately your relationship with food, it takes willpower out of the equation. And that's the key to sustainable weight loss.
If you'd like some help, check out MyBodyTutor.com and/or email adam@mybodytutor.com. We're here to help.