Food Noise and How It Impacts Our Relationship with Food
We are constantly bombarded with messages about what to eat and how to eat.
Conflicting nutritional advice, workplace diet talk, well-meaning family and friends, and social media influencers (#ad) all contribute to what is known as 'food noise.'
This phenomenon affects how we perceive food and in turn, can lead to confusion, anxiety, and ultimately, an unhealthy relationship with food.
Understanding Food Noise
Food noise is not a medical term and has no official definition, but it refers to the overwhelming amount of information, opinions, and societal pressures related to food that we encounter daily.
This constant barrage of messages can make it difficult to distinguish between genuine, evidence-based advice and misleading or contradictory information.
Like many things, food noise can exist on a continuum, and how you experience it varies from person to person, day to day etc.
Food noise can be experienced by anybody, in any body size.
Those actively dieting (in all it’s forms!) or struggling with body image, may be more likely to experience food noise.
Common descriptions and behaviours associated with food noise include:
- Constant, intrusive thoughts about food and eating
- Thinking about the next meal while still eating
- Immediately thinking about food upon waking
- Preoccupation with food choices, such as trying to avoid "unhealthy" foods
- An ongoing internal dialogue about food: what to eat, how much to eat, and when to eat next
- Anxiety, guilt, or shame around eating
- Planning ways to "make up" for something you’ve eaten
- Worrying about eating out or how certain foods will affect your body
It’s important to note that there is a difference between having a focus on food and the obsessive nature of food noise. Food noise can feel, to some people, all consuming and all controlling.
The Impact of Food Noise on Our Relationship with Food
1. Disrupted Intuitive Eating
Intuitive Eating teaches us to listen to our bodies and trust our internal signals. However, food noise can drown out these signals, leading to a reliance on external cues instead.
When we’re constantly told what to eat, we become disconnected and may lose sight of our own needs and preferences.
2. Diet Culture and Restriction
Food noise often reinforces diet culture—the idea that there’s a "perfect" way to eat for optimal health.
This can lead to restrictive behaviours and a cycle of binge eating and deprivation, where we chase after an elusive ideal rather than focusing on nourishment.
3. Loss of Food Freedom
Ultimately, food noise can rob us of food freedom. Rather than viewing food as a source of nourishment, we end up seeing it as a battleground where we’re constantly fighting against cravings, guilt, and societal expectations.
Turning Down Food Noise
When talking about strategies to deal with food noise, it’s important to be realistic.
Aiming to turn down the food noise, rather than turning it off entirely, tends to be a more realistic and sustainable goal. It is normal to experience some food noise, but it’s worth listening to what the noise is trying to tell you before attempting to quieten it.
1. Curate your Feed
Seek out reliable, evidence-based information. Look for resources from reputable organisations, academic institutions, and qualified professionals who are registered with a professional body.
Ignore anyone promising quick fixes and use the ‘unfollow’ button liberally. You do not need to expose yourself to anyone online (or in real life) who contributes to your food noise.
2. Embrace Intuitive Eating
Intuitive eating is an excellent antidote to food noise. By learning to listen to your body’s signals, you can break free from the cycle of external pressures and rediscover the joy of eating. Focus on how food makes you feel rather than the labels attached to it. There are no "good" or "bad" foods —only choices that nourish and satisfy your body.
3. Practice Mindfulness
We often spend so much time thinking about food and eating, we can miss out on the actual experience of enjoyable a meal.
Mindfulness can help you tune out the background noise and focus on your own experience. During meals, try to eat slowly and without distraction. Reflect on your hunger and fullness cues.
This practice enhances your enjoyment of food and reinforces your trust in your body’s needs.
4. Simplify Your Approach
Instead of trying to follow every new trend, simply focus on creating balanced, varied meals that include a mix of proteins, carbohydrates, fats, and colour (i.e. fruit & veg).
Other practical strategies include:
- Avoiding getting overly hungry
- Getting adequate sleep
- Engaging in regular movement
- Managing stress
5. Let Go of Restriction
Dieting reinforces obsessive behaviours and restriction (both physical and mental) fuels food noise. Eliminating the "all or nothing" mentality can help quiet food noise over time. We can do this, by giving ourselves unconditional permission to eat all foods.
Conclusion
Food noise can feel like an ever-present challenge, but it doesn’t have to dictate our relationship with food. By prioritising evidence-based information, embracing intuitive eating, and simplifying our approach, you can cut through the clutter and focus on nourishment.
Call to Action
Feeling overwhelmed by food noise? Take a moment to reflect on your current eating habits and consider how intuitive eating might help you reclaim food freedom. If you’re ready to learn more or need personalised guidance, book a free Discovery Call today.