Food always on your mind? Let’s talk about food noise.

Published

2 hours ago

October 15, 2026

zaghrah

Do thoughts about food seem to pop up all day long? You’re not imagining it. Registered dietitian and chef, Reabetjoe “Rea” Mokoko, aka The Cooking Dietician, explains what “food noise” is, and how you can gently turn down the volume.

You’ve just finished eating, and you know you’re full, but you’re already wondering what you could snack on next. Or maybe you catch yourself opening the fridge without really knowing what you’re looking for or reaching for that bowl of crisps just because it’s there.

There’s constant chatter about food all around us. We hear it even when our bodies aren’t asking for real nourishment, and it can be really difficult to drown it out.

For people struggling with weight management, those thoughts become intrusive, unwanted and almost impossible to ignore. Experts refer to it as food noise, and it can contribute to overeating, as well as make it harder to implement positive, long-term change.

As a dietitian, I see (and hear it) every day. It can feel like an ongoing stream of thoughts about food that keeps interrupting your day. The reason food keeps demanding attention isn’t the same for everyone, and that’s why there isn’t one simple solution that works for everyone.

For some of us, food is comfort after a difficult day. For others, it’s a habit, a way to connect with family and friends, or even a subconscious oral fixation. Our relationship with it is both emotional and biological.

Food noise can impact how we concentrate at work, complete responsibilities at home, or interact with our friends and family. It can also make people feel guilty, ashamed or anxious.

Despite the noise, we should never turn eating into a punishment. Food nourishes us, but it’s also meant to be enjoyed. There is nothing wrong with having chocolate, enjoying a braai with family or treating yourself to your favourite meal. The goal isn’t to stop eating the foods you love. It’s to understand why you’re eating them and find a healthier balance that works in your real life.

That’s usually where I start with my clients. It’s less about what they need to give up, and more about working around what they already enjoy eating. If someone loves crisps, suggesting celery sticks as an alternative is probably not sustainable.

Maybe we can make a crispy potato snack in the air fryer instead. If sweet drinks are part of your day, we might start by reducing the sugar gradually or finding alternatives that still satisfy you. Small changes are often the ones that last because they don’t feel like you’re giving up something you love.

The same is true for many of our traditional South African foods. Foods like sorghum, beans and legumes are naturally filling, high in fibre, affordable and part of our heritage. Healthy eating doesn’t have to mean expensive ingredients or imported “superfoods”.

I always tell people to start with one thing. Maybe reduce one sugary drink, add one more vegetable, change one snack or make the starch portion a little smaller. You do not have to wake up tomorrow and eat completely differently.

Sometimes, those changes are enough, but if they are not, and your weight keeps increasing or the food noise is getting louder, please speak to a healthcare professional.

Obesity is recognised as a chronic disease by the World Health Organization, and there’s no shame in getting advice or treatment. A healthcare professional can work with you to understand what may be contributing to your weight and develop a personalised treatment plan. Depending on your individual needs, that may include nutrition support, physical activity, behaviour-change strategies and, where appropriate, prescription medicines.

The Novo Nordisk Care (https://www.novonordiskcare.co.za/) website is a useful resource to help you take that first step. You can calculate your BMI, learn more about what may be affecting your weight, and find a healthcare professional to speak to.

Remember, slow and steady wins the race. The aim isn’t to silence every thought about food, but to find a healthier balance where food becomes something to enjoy, rather than something that constantly demands your attention.