It’s nighttime, you’re in your bed scrolling on your phone or watching your favorite series, and suddenly you hear a tasty snack calling your name. Even though you’ve just had dinner, the temptation is too hard to resist, and you finally give in. How many times have you found yourself thinking about food, despite having already eaten? You are not alone; this is a widespread phenomenon that experts refer to as ‘food noise.’ The momentary indulgence, which is hard to resist, not only disrupts your eating routine but also leaves you feeling guilty afterward. But what exactly is this food noise? How is it different from hunger? Is there a way to stop it? You are at the right place if you have these questions in your mind. Let’s delve deep into hunger vs. food noise and everything you should know about it.
What Is ‘Real’ Hunger?
True hunger is your body’s indication that you are running low on fuel; it is a physiological experience of needing food that drives us to eat. When nutrients in the blood are low, the hormone ghrelin, also known as the “hunger hormone,” is released from the gut. These chemical messengers travel to the brain and cause hunger.
Hunger is a basic survival instinct that can be satisfied with any nutritious snack or meal. Hunger is one of the body’s most basic biochemical signals. It is a complicated interaction of enzymes, hormones, and brain circuits that alerts us when our bodies require fuel to function. True hunger is neither sudden nor fleeting; rather, it builds up over time. Your energy levels may drop, your stomach may growl, or you may even feel slightly dizzy or agitated when you’re hungry. These sensations subside, and you feel satisfied after eating a well-balanced meal.
What Is Food Noise?
Unlike real hunger, food noise, or what many people refer to as craving, is driven by thoughts and desires instead of your body’s actual physiological need for nutrition. It typically appears unexpectedly and has to do with stress, boredom, or sensory cues such as the smell of food or seeing someone eat. Even the sight or smell of something tasty can set it off. It typically causes you to seek specific foods, usually those heavy in sugar or fat. This form of eating, also known as hedonistic eating, is motivated by pleasure rather than bodily need. You can sense a craving when you are not physically hungry, and the feeling of hunger doesn’t grow stronger as time passes. It can strike you anytime, even after you are already full from a meal.
How to Differentiate Food Noise & Hunger?
Above, we have discussed that cravings and hunger are fundamentally different from each other in terms of their origin. However, it can be very hard to tell one from the other when you are actually feeling it. Meanwhile, if you pause for a moment and pay attention, you can actually differentiate between hunger and food noise and effectively deal with them. The most basic differentiation is that if you have had a well-balanced and satiating meal 1-2 hours before feeling the need to eat something, it’s probably not hunger but its spoiled sibling, food noise.
Moreover, since hunger is the physical need for nutrition, it can be satisfied with any food. Food noise, on the other hand, often makes me crave a certain snack, meal, or dessert. Food noise, or emotional hunger, comes on suddenly and randomly, like when you are watching TV or scrolling through your feed. On the contrary, physical hunger develops gradually, usually after a certain time has passed since you had your last meal.
Physical hunger is typically felt in the gut, with a growling stomach. You may also feel weak or disoriented when hungry. Meanwhile, emotional hunger comes more from the mind, and other physical sensations like weakness or dizziness are seldom experienced. Lastly, one of the important differentiations is that while hunger only grows with time and gets stronger, food noise or cravings can often go away if left unattended for a while.
How to Cope With Food Noise?
Emotional triggers, social media, and incessant advertisements have made food noise an inevitable aspect of modern life. While indulging in your favorite snack every once in a while is okay, doing it too often can sabotages your eating routine and health. And It also leaves you feeling guilty afterward. Therefore, in order to be healthier, it is crucial to learn how to deal with them.
First, identify your triggers: Are you reaching for snacks when you are stressed, bored, or scrolling through your phone? Knowing what triggers the cravings puts you in control and helps you react less impulsively. The next time the craving strikes, take a minute and ask yourself if you’re really hungry. At times, drinking a glass of water will suffice because mild dehydration masks itself as hunger. You can also try the 15-minute rule: delay giving in to your craving for 15 minutes and distract yourself with a walk, a call, or a quick task.
More often than not, the craving fades out, leaving you in charge of your choices, not your impulses. Also, practicing mindful eating—by eating more slowly, chewing thoroughly, and savoring your meals promotes better regulation of eating impulses. These tiny, conscious habits add up to raise your awareness and help you overcome mindless munching to eat more healthily and in balance.
FAQs
1-What exactly is food noise?
The term “food noise” describes the incessant cravings or thoughts about food that originate in your head rather than your body. Emotions, stress, or even food-related cues like advertisements or scents can cause it.
2- What is the difference between hunger and food noise?
Hunger is a physical need for food signaled by your body, while food noise is a mental craving often triggered by emotions or external cues.
3-Can dehydration make me feel hungry?
Yes. Your body can sometimes mistake dehydration for hunger. You can usually identify whether you’re actually hungry or just thirsty by drinking a glass of water and waiting for a few minutes.
4- Does lack of sleep increase food noise?
Yes. Lack of quality sleep disrupts the balance of the hunger hormones ghrelin and leptin, which can make you feel hungry more than usual.
5- How can I stop food noise or control cravings?
Before you eat, take a moment to consider whether you are actually hungry. Try the 15-minute rule: take a break, sip some water, or find something else to occupy your time. Usually, the craving disappears while hunger grows.
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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