‘I am on a strict diet and exercise routine, but I cannot say no to the occasional samosa or cake,” is a common confession from several of my patients who are managing overweight or obesity.
Most of us
believe that a tiny indulgence is a fair reward for the hard work we put into losing weight. But these thoughts around food are much more than a temporary craving or momentary lapse. Even when physical hunger isn’t present, food can dominate the mind.
This constant stream of thoughts whether it’s planning the next meal, regretting a recent indulgence, or wrestling with cravings is what researchers now call “food noise.” It’s a subtle but persistent mental chatter that quietly shapes mood, decisions, and our overall relationship with eating.
“When left unchecked, food noise can lead to mindless snacking, emotional stress, and difficulty maintaining nutritional goals even with the best intentions,” explains Dr. Ritika Samaddar, Regional Head of Nutrition & Dietetics, Max Healthcare, Delhi
The Science Behind Food Noise
Research presented at the 2025 European Association for the Study of Diabetes found that food noise can significantly interfere with the ability to make healthy food choices and sustain long-term lifestyle changes. Individuals experiencing food noise report difficulty concentrating, increased emotional distress, and trouble maintaining healthy eating patterns.
According to Dr. Samaddar, food noise can contribute to weight gain in several interconnected ways:
Overeating due to disrupted satiety signals.
Emotional eating, especially during stress or boredom.
Consumption of high-calorie foods driven by reward-seeking behavior.
Impaired focus and decision-making, leading to poor nutritional choices.
“Food noise doesn’t just affect what you eat, it affects how you think about food, how you feel about yourself, and even how you plan your day,” adds Dr. Samaddar.
Why Modern Diets Make Food Noise Louder
Food-related decisions have become increasingly complex due to growing awareness of food-health relationships, confusing food labelling, and the constant exposure to food marketing. Ultra-processed foods (UPFs), designed to be irresistibly tasty, further amplify the problem.
Studies show that UPFs activate pleasure centres in the brain, increasing food-related thoughts and cravings. This constant stimulation makes it harder to stick to nutritional goals, leading to cognitive fatigue and impaired decision-making.
“Even when people consume the same number of calories, diets high in ultra-processed foods can make it harder to lose weight,” notes Dr Samaddar. “The way food is manufactured affects our metabolism and satiety almost as much as the ingredients themselves.”
The Role of Medication in Quieting Food Noise
Recent clinical trials have shown that GLP-1 receptor agonists, such as semaglutide, may help reduce food noise in individuals struggling with obesity or recurrent weight gain.
Dr Samaddar explains, “Semaglutide works on the areas of the brain that regulate hunger and reward. It mimics the body’s natural satiety hormone, helping people feel full sooner and reducing the urge to eat unnecessarily. For those prone to binge eating, it helps quiet the mental chatter around food and break the cycle of overeating.”
A Holistic Approach to Silence the Noise
Thoughts about food and eating are part of everyone’s cognitive process influenced not only by hunger but also by healthcare needs, social habits, and cultural norms.
“Managing food noise isn’t just about medication or willpower,” emphasizes Dr Samaddar. “It’s about aligning the mind and body using mindful eating, balanced nutrition, stress management, and where necessary, clinical support to restore control and calm around food.”
As research evolves, tackling food noise may become a central pillar of holistic healthcare, combining nutrition therapy, behavioral psychology, and medical innovation to help individuals reclaim balance, well-being, and peace of mind.
