I'm a Dietitian and These 5 Daily Foods Quiet "Food Noise" Naturally

If you're dieting, "food noise" is not your friend. You know what we're referring to—that consistent mind chatter about food. The constant thoughts of what to eat, when to eat, portion sizes, and guilty feelings about all of said thoughts can be relentless. Not only is food noise distracting, but the cravings and thoughts can totally take over your life and derail your weight-loss efforts.

Food noise is a common problem that can be triggered by many things, including calorie cutting, avoiding certain foods, eating ultra-processed foods, and even insufficient sleep or stress. It's essential to get a handle on the chatter, but how do you lower the volume—or turn it off?  You came to the right place, because we have the answer.

We spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, who recommends five daily foods you can eat that will quiet the "food noise" naturally.

"The term "food noise" has been used for quite some time to describe the recurring thoughts of food, or feelings of craving for food that occur when an individual is mentally focused on the act of eating but not physically hungry," explains Joy. "These thoughts can be caused by many factors, including fluctuations in blood sugar, a lack of adequate protein or fiber in an individual's diet and/or hormone imbalance with hunger."

But there are food choices that actually help lower the volume on food noise. How so? They slow down digestion, promoting feelings of fullness and helping you avoid eating between meals—just by adjusting your blood sugar levels.

"Protein, fiber, and healthy fats assist in slowing down hunger rebound and assist in providing the brain with clear signals of fullness," says Joy.

Replace highly-processed, low-fiber foods with these items to help feel satiated for longer time periods and avoid overeating and snacking. They will naturally help you maintain gut health, insulin levels, and energy, which are all essential in your overall metabolism.

Not only is Greek yogurt an excellent choice to stimulate your satiety hormones, but it also makes an excellent meal or quick snack. Top off a cup of Greek yogurt with fresh berries, farm-fresh honey, and chia or flax seeds for a tasty, nutritious treat.

Eggs deliver much protein and stimulate GLP-1 and Peptide YY hormones, which will make you feel less hungry. Plus, the preparation possibilities are endless—enjoy your eggs scrambled, hard-boiled, over-easy, deviled, or poached.

High-fiber foods help to slow down the digestive process. This helps prevent major spikes in your blood sugar levels—along with calming the urge to eat.

A hearty bowl of oats isn't just for breakfast! It makes a great snack packed with protein and nutrition. Top it off with sliced banana, peanut butter, or coconut flakes.

Avocados are chock-full of healthy fats and an excellent choice to promote fullness. And, let's be honest: Nothing beats a fresh serving of avocado toast with pickled onions and a poached egg for brunch.

It's not only essential to have the right protein-enriched foods on deck, but eating them earlier in the day helps make them more impactful by helping you feel satiated longer, keep a better handle on your hunger, and avoid snacking. Keeping your blood sugar levels even keel will keep your energy stable as well.

"Although consistent eating is important, there is no 'one size fits all' solution when it comes to incorporating these foods into your diet," Joy points out. "If you consistently include these food choices at every meal, you will create a pattern where you have a consistent feeling of fullness throughout the day."

The bottom line? Everyone's body is different, making it important to find the best foods and pattern for you.

For major weight-loss transformation inspiration, check out I Lost 100+ Pounds on Mounjaro and This 'Guilty Pleasure' Breakfast Helped Me Do It.