6 Mindfulness Hacks to Reduce Food Noise

Food noise is an increasingly common struggle that can prevent many people from living a healthy, happy life. Though the term may be unfamiliar, it might be something you’re unknowingly fighting every day. So, if you’re wondering ‘what is food noise?’ just keep reading to find out, and discover how to reduce food noise with the simple power of your own mind.

What is food noise?

Food noise is different from hunger. Where hunger is a helpful prompt that we need to nourish ourselves, food noise is the constant, overwhelming internal chatter in our brains regarding what, when and where to eat next.

Hunger occurs when the hormone ghrelin is released as our stomach empties, which thereby prompts us to eat. Ghrelin production can be impacted by poor diet, poor sleep, and a lack of protein and fibre which is why improving your sleep habits and diet may help reduce feelings of hunger that lead to over-eating.

Food noise, however, is purely mental. It is the internal preoccupation with food that can be a driving factor for obesity and eating disorders for many people.¹ Thoughts of highly palatable foods, or thinking about your next meal after you’ve just eaten, for example, can get in the way of focusing on anything other than eating. It can spark unhealthy eating habits that activate reward systems that keep you going back for more.

This is where mindfulness can come in when thinking about how to reduce food noise. It can disrupt the cycle and help reduce the mental clutter that obsessive thoughts of food can bring.

The power of mindfulness

Mindfulness is a widely adopted practice shown to provide both physical and mental health benefits. It is the ability to be fully present and aware of your surroundings in the current moment, free from any concern or judgement for the past or future. The practice has been shown to reduce stress and anxiety, improve sleep and blood sugar control, aid weight loss, and improve overall brain health.^{2 3 4 5 6}

For guidance on how to get started with mindfulness, sign up to our Programme where you’ll find a library of resources including guided meditations and mindfulness prompts. Or continue reading to find out how to reduce food noise with mindfulness with these six simple methods.

How to reduce food noise with mindfulness

1. The 10-minute reassessment rule: When a sudden craving strikes, step away and drink a glass of water mindfully. Savour the cooling feeling, and any smells or sounds of drinking to accurately evaluate whether you were feeling thirst or an emotional urge.
2. Unplug from screens: One approach to how to reduce food noise starts at the dining table. Enforce a “no devices” rule at the table to foster present-moment awareness of satiety signals. By removing distractions while eating, you force your mind to concentrate fully on the experience of nourishing yourself, and reduce the risk of thinking about your next meal soon after.
3. Try Time Restricted Eating (TRE): Intentionally introducing an eating window may reduce thoughts of food at all times of day. Rather than having any time of day be available to thoughts of food, take control by introducing an eating window. This way can reduce the body’s hypervigilance to hunger cues and give your body and mind a break while you stay within a fast window.

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4. Go bold on flavour: When you are eating, choose bold ingredients like spices or 70%+ dark chocolate to really hold your attention while eating. The striking tastes may satisfy sensory receptors faster, forcing you to mindfully focus on tastes, smells and textures while eating.
5. The deep-breathing reset: When thoughts of food become overwhelming, try a simple 4-2-4 breathing pattern of breathing in for four seconds, holding in for two, breathing out for four. This switches on your parasympathetic nervous system, calming your body enough to get you out of your head and back into your body.
6. Identify the root emotion: Keep a journal to identify if food noise correlates with fatigue, boredom, or stress. That way you can target the root of the thoughts. For example, if you find you think of food when you’re bored, try a meditation or mindfulness practice to combat the boredom, rather than reaching for food to combat the thoughts.

Mindfulness is a simple yet powerful method for how to reduce food noise. This is one of the reasons we’ve included it on The Fast 800, as we know that positive changes with your physical health often start in the mind.

Sign up to your 7-day free trial of The Fast 800 Programme here to explore our library of guided meditation and exclusive Behavioral Change Course. It may be just what you need to quieten your mind and reduce that food noise, for good.