How To Stop Thinking About Food

Food noise is a term used to describe an obsessive rumination about food, also sometimes referred to as food-related intrusive thoughts (FRITs).

This constant preoccupation with food can be a sign of an eating disorder or disordered eating. 

Though the behavior can have a negative impact on your quality of life, there are some strategies you can implement to overcome it, including mindful eating, building a support system, and working with healthcare professionals to develop a healthier relationship with food.

Keep reading to learn more about food noise and how working with a dietitian could help. 

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How Do I Stop Thinking About Food?

Thinking occasionally about food and meal planning is a common and normal part of everyday life.

But if you find yourself unable to stop thinking about your next meal and obsessing about food throughout the day, you may be experiencing food noise. 

Causes

Though the research on food noise is fairly new, some proposed causes include:

• Restriction, or not eating enough calories throughout the day. 
• Binging and purging.
• Exposure to food advertising in the media, especially of highly palatable and energy-dense foods.

What is Mindful Eating?

Mindful eating encourages being in the present while eating.

It stems from the larger practice of mindfulness, which focuses on awareness of the present moment.

Some people use mindful eating to practice self-calming and implement positive behavior changes around food. 

How Does it Stop Food Obsession?

Practicing mindful eating can help people to eat more intentionally.

Though not everyone with an eating disorder will be able to practice mindful eating immediately, over time it can help individuals to listen better to their hunger and satiation cues, which can reduce periods of restriction and related food noise. 

Benefits

Research suggests that eating disorder psychopathology may be associated with lower levels of mindfulness in general.

Therefore practicing mindful eating and other forms of mindfulness may aid the eating disorder recovery process.

Other possible benefits of mindful eating include:

• Learning to let go of judgments around eating.
• Practicing trust and patience around food.
• Letting go of resentment and other emotions associated with food and eating.

Techniques for Incorporating Mindful Eating

Mindful eating is all about paying attention to your body, hunger cues, and the present moment.

‍Techniques you can incorporate to practice mindful eating include:

• Listening to your body, including eating when you’re hungry. 
• Eating without distractions.
• Practicing appreciation for the food you have.
• Learning to enjoy and savor every flavor, texture, bite, etc.
• Checking in with your body throughout the meal, i.e., are you still hungry, full, or enjoying one food over the other?  

Identifying Triggers and Developing Coping Strategies

Triggers are an important and highly individualized component of disordered eating. They can also play a role in developing food noise. 

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Recognizing Personal Triggers

Possible triggers of food noise include:

• Under-eating.
• A feeling of dysphoria, or dissatisfaction or unease.
• Other emotional states, such as abandonment or stress. 

Strategies for Coping with Triggers

Recognizing which triggers set off your food noise, restriction, binging, or other disordered eating behavior is the first step in learning how to cope with and overcome them.

For many people, a combination of psychotherapy and nutrition counseling will help.  

Building a Support System

Building a trusted support system of friends, family, and people experiencing similar challenges with food and eating can have a positive impact on your recovery.

According to one epidemiologic survey, adults who experienced remission from their disorder eating patterns reported having more social support than their peers.

Creating a Healthy Relationship with Food

Creating a healthy relationship with food is an important but often ongoing challenge for people with an eating disorder or disordered eating.

But working on building a better relationship with food will help to quiet food noise.  

The Importance of Balanced Eating

Eating regular, balanced meals will help to keep you feeling full and satisfied in between meals, which will help to reduce food noise.

Eating a balanced diet free from restrictions will also help to reduce food noise around particular food groups. 

Tips for Developing a Healthy Relationship with Food

Healthcare professionals, including psychotherapists, counselors, and registered dietitians, often work together to support individuals in re-establishing a healthy relationship with food.

Working with professionals enables you to customize your treatment approach to best suit your lifestyle and medical needs.

Seeking Professional Help When Necessary

If persistent food noise is disrupting your quality of life, consider seeking help from healthcare professionals.

When to Consider Seeking Help From a Therapist or Counselor

If you’ve ever worked with a therapist or counselor for other disordered eating behaviors, working with these specialists again can help you find freedom from food noise.

You may want to reach out for help if:

• You find yourself unable to stop thinking or obsessing about food or your next meal.
• You’re restricting your food intake throughout the day, most days or every day.
• You’re experiencing periods of binging, purging, and/or restriction.   
• Food noise is getting in the way of your work life, social life, or quality of life.

The Benefits of Therapy or Counseling

Therapy and counseling are two of the pillars of treatment for disordered eating.

These professionals are experienced in working with individuals to establish sustainable and healthier relationships with food. 

How to Find the Right Professional Support for Overcoming Food Fixation

It can take some time to find the right professional mental health support for you.

Before committing to a psychotherapist or counselor, ask if they will offer an introductory or trial session to see if you two are a good mutual fit.

Use this opportunity to ask questions about their treatment style and other factors that are important to you.

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Takeaway

Thinking about food shouldn’t overwhelm your day-to-day life. If you find yourself unable to stop thinking about food, you may have an eating disorder or disordered eating behaviors.

Consider seeking help from a mental health professional and/or registered dietitian to help you find a more sustainable approach to nutrition. 

How a Dietitian Can Help

Registered dietitians are trained in helping people navigate disordered eating behaviors, including food noise.

Working with a dietitian can ensure that you set yourself up for success when redefining your relationship with food.

You can find a dietitian through Nourish to start healing your relationship with food.