Written by Sarah Polk, MS, RDN, CSOWM, LD

Have you ever felt like food is always on your mind? You’re not hungry, but you’re thinking about what to eat next, planning your meals, or fighting off cravings that won’t quit. That’s food noise—and if you’ve had bariatric surgery, you might notice it comes and goes in unexpected ways.

Let’s talk about what food noise is, why it happens, and how you can quiet it so you can focus on living your life (instead of obsessing over your next snack).

What Is Food Noise?

Food noise is when thoughts about food take up too much space in your brain. It can show up as:

• Constant cravings
• Thinking about food when you’re not hungry
• Feeling out of control around certain foods
• Grazing throughout the dayFor some, bariatric surgery quiets food noise at first, but over time, it can sneak back in—especially if old habits start to return.

Why Does Food Noise Happen?

There’s more to food noise than just willpower. It’s influenced by things like:

• Hormones – After surgery, ghrelin (the hunger hormone) drops, but over time, it can creep back up.

• Nutrient Deficiencies – If you’re low on protein, certain vitamins, or minerals, your body might send signals that feel like cravings.
• Emotions & Stress – Ever find yourself reaching for food when you’re bored, stressed, or overwhelmed?
• Dieting Mentality – Years of dieting and food rules can make it hard to stop obsessing over what you “should” or “shouldn’t” eat.

How to Quiet Food Noise

If food thoughts are getting in the way, try these simple strategies:

1. Eat Enough Protein and Fiber

   Protein and fiber keep you full longer and help stabilize blood sugar, which can help reduce cravings. Prioritize lean protein (chicken, fish, eggs, tofu) and fiber-rich foods (veggies, beans, whole grains).

2. Stay Hydrated

   Thirst can feel like hunger. If you’re constantly thinking about food, try drinking some water first—you might just be dehydrated.

3. Identify Emotional Triggers

   Next time you catch yourself thinking about food, ask:

   Am I actually hungry, or is this boredom, stress, or habit?

   If it’s not real hunger, find a non-food way to cope—like going for a walk, journaling, or calling a friend.

4. Stick to a Meal Schedule

   Eating regularly (even if you don’t feel super hungry) can prevent grazing and constant thoughts about food. Aim for balanced meals every 4-6 hours.

5. Practice Mindful Eating

   Instead of rushing through meals, slow down and enjoy your food. Take smaller bites, chew thoroughly, and pay attention to when you start feeling satisfied.

6. Find a New Hobby

   Sometimes, food noise creeps in just because you’re bored. Find activities that keep your hands busy—like knitting, drawing, playing a game, or even just fidgeting with something.

7. Check for Nutrient Deficiencies

   If food noise feels relentless, talk to your dietitian. A simple tweak to your vitamin routine or meal plan might make all the difference.

Final Thoughts

Food noise can be frustrating, but you don’t have to let it control you. By fueling your body properly, managing stress, and being mindful of your habits, you can quiet those constant food thoughts and focus on living your best life.

Have you experienced food noise after surgery? Don’t hesitate to reach out to us at Saint Louis Bariatrics for continued support.

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