10 Truths to Help End Food Noise

Let's talk about what might make us vulnerable to emotional eating.

If you've ever felt like food noise has a hold over you- like certain foods whisper your name from the pantry, or that eating "right" feels like a full-time job- you're not alone.

And this is definitely something you can fix. Let's look at what causes food noise and what can help.

So many women are navigating a minefield of misinformation, guilt, stress, and confusion when it comes to food.

As an intuitive eating counselor, I help women cut through food noise.

Together, we clear the clutter of food rules, challenge body shame, and rebuild a healthy, nourishing relationship with food and body. It’s not just about eating—it’s about healing your body image, finding joy, and reconnecting with your physical self in a way that feels empowering and grounded.

Let’s explore ten truths that can help you make peace with food—truths rooted in the principles of Intuitive Eating and backed by real lived experience.

1. Restriction Increases Cravings

Telling yourself you can't have a particular food often makes it more enticing- increasing food noise. It’s like telling a child not to touch the wet paint—the allure becomes irresistible. When we grant ourselves unconditional permission to eat all foods, the intensity of cravings often fades. You’re not “out of control”—you’re responding to deprivation.

2. Ignoring Hunger Disrupts Body Signals

Overriding hunger repeatedly dulls our ability to feel it. When clients tell me they don’t know when they’re hungry or full, this is often why. Reconnecting to those cues is a key part of healing. It’s your body’s way of saying, “I’ve got this—trust me.”

3. The "Last Supper" Mentality

Ever overeat the night before a new diet? That’s the “last supper” effect. When restriction looms, our brain urges us to stock up. It’s not a lack of willpower—it’s biology. This cycle reinforces disconnection from hunger, fullness, and satisfaction.

4. Scarcity Mindset Fuels Overeating

Whether it’s from past experiences of food insecurity or a current sense of “I shouldn’t be eating this,” scarcity fuels urgency. That urgency often leads to overeating—not because you're broken, but because your body is trying to protect you. Healing your relationship with food helps restore trust and safety.

5. Habituation Reduces Food Fixation

When previously “forbidden” foods are made neutral and available, they lose their mystique. That magnetic pull weakens. In my work, I see this shift often—clients begin to crave balance because their choices come from self-connection, not rebellion.

6. Nostalgic Cravings Are Normal

Missing a childhood food or wanting something you haven’t had in years is a natural, human experience. The goal isn’t to eliminate cravings, but to relate to them with curiosity, compassion, and choice. You’re allowed to enjoy food memories—without guilt.

7. The "Clean Plate Club" Isn’t Serving You

Finishing your plate regardless of fullness can override internal cues. Yes, food waste matters. But so does your body. Healing means giving yourself permission to stop when you're full—or to eat it all when that feels right. Autonomy over rules, always.

8. The "What the Hell" Effect

When we “break” a food rule, it can trigger an all-or-nothing spiral. I see this in so many clients. Once we move away from rigid food rules, the pendulum swing softens. You don’t “fall off the wagon”—because there is no wagon.

9. Health Halos Can Backfire and Increase Food Noise

Feeling like you should eat certain foods can backfire—making them feel like a chore instead of a choice. But when all foods are emotionally neutral, clients often find themselves naturally craving variety, including plenty of nutrient-dense options. Real nourishment includes satisfaction.

10. Overeating Often Starts with Restriction

When you swing between deprivation and impulsivity, eating can feel chaotic. The truth? The root is almost always restriction—either physical, mental, or emotional. Healing this helps you slow down, tune in, and make food choices that actually feel good.

Having a better relationship with food is totally doable- it just requires you to reconnect to your inner wisdom. It’s about listening to your body, healing shame, and allowing space for joy and trust again.

Through nutrition therapy, I work with clients in this brave, transformative work: finding peace with food while also supporting their health, improving body image, and increasing their sense of positive embodiment.

If that sounds like something your heart has been craving, know this—freedom is possible, and you are so worthy of it.

Book your free 30 Minute Consultation and learn more about ending food noise and self-sabotage- for good.