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Constant cravings

This helps explain why some individuals report feeling more preoccupied with food while fasting rather than less. Reveal, not reset If fasting does not “fix” food noise, what does it do? Often, it reveals a deeper layer. “If someone has a history of dieting, restriction, body dissatisfaction or disordered eating, fasting may amplify those tendencies. The body is highly responsive to perceived restriction,” she said. For individuals with a history of eating disorders, fasting cues can be picked up quickly. The body may interpret them as the reintroduction of scarcity and biological responses associated with restriction can activate earlier than expected. This does not mean religious fasting is inherently harmful and context matters. Fiona draws a clear distinction between structured religious fasting, one that is embedded within faith, community and shared meaning, and the other used primarily as a tool for weight loss or body control. “What fasting often changes is not the relationship with food itself, but the relationship with rules, impulsivity, control or cultural and spiritual frameworks,” she explained. In a religious context, adherence may be shaped by devotion and communal practice. In a diet culture context, it may be shaped by body ideals and the pursuit of thinness. The behaviour may look similar. The motivation underneath can be very different. Debunking ‘metabolic reset’ myth Another common claim tied to fasting is that it “resets” metabolism. Fiona is clear on this point that the idea is misleading. “Metabolism is not something that becomes broken and requires a reset

specific hours, decision-making narrows. There is no debating whether to snack at 3pm or whether to eat late at night. The rulebook is clear, and psychologically, this reduction in choice can feel calming. “When a fasting rule is imposed, for example, ‘I don’t eat between these hours,’ then decision-making is temporarily reduced. The rule simplifies choice, which can create a sense of mental quiet because there is less moment-to-moment negotiation,” said Fiona, who is also The Wave Clinic founder and clinical director. But that quiet, she stressed, should not be mistaken for repair. “It is not the same as genuine clarity or healing one’s relationship with food. It reflects increased restraint,” she added. In other words, fasting may reduce the expression of food-related thoughts but it does not necessarily resolve the biological and psychological drivers behind them. Eating is not just behaviour One of the central misconceptions about food noise is the idea that eating is purely a matter of willpower. Fiona challenges that notion directly. “Eating is not simply a behavioural choice. It is a biological, psychological and cognitive process, influenced by environmental factors,” she said. Hunger hormones, fullness cues, stress levels, dieting history, body image, cultural expectations and personality traits all interact in shaping how we relate to food. Fasting, as a standalone intervention, cannot override that complexity. In fact, psychological research suggests that when something is restricted, it can become more mentally salient. Being told we cannot have something may increase its prominence in the brain’s reward system.

o Debunking food noise myths with eating disorder specialist

Ű BY ASHIQIN AHMAD

E VERY

Ramadan, conversations around fasting tend to orbit familiar themes, including discipline, spiritual

Recognising patterns behind persistent food thoughts is the first step towards building a healthier relationship with eating. – PICS FROM 123RF

reflection and gratitude. Food inevitably becomes a focal point with neighbourhood bazaars drawing evening crowds while influencers share elaborate iftar spreads online. Yet beyond the cultural and religious context, a more contemporary term has begun circulating in wellness spaces: Food noise. Food noise is often described as the constant mental chatter about what to eat, when to eat, how much to eat and whether one should eat at all. A survey, conducted by consumer research platform Attest that assessed 2,000 adults by Food Noise Scores (FNS), found that 88% of participants feel the urge to eat even if they are not physically hungry, while 43% of participants said thoughts of food are on their mind “all the time”. For some, fasting is framed as a structured pause that quiets cravings and offers mental clarity around food. But according to eating disorder specialist and family psychotherapist Fiona Yassin, that narrative is far more complicated than it appears. “To think of fasting as a tool for mental clarity around food is, at best, an oversimplification,” Fiona told theSun . Structure vs clarity Fasting undeniably changes eating patterns. When food is restricted to

through restriction. There is no shortcut that fundamentally alters metabolic function in a sustained way,” she said. The body responds best to consistency with relatively stable energy intake, adequate hydration, sufficient sleep and appropriate movement. These factors support metabolic adaptability, not increasingly rigid frameworks. The promise of a quick reset can be seductive, particularly in a culture saturated with productivity hacks and optimisation narratives. But when applied to eating, it risks oversimplifying a deeply complex system. Structure masks struggle For some, fasting does create a temporary sense of peace. There is less visible struggle because the parameters are clear. However, structure can also conceal underlying motivations. “If fasting is driven by a desire to feel ‘empty’ to pursue a smaller body, or to gain a sense of worth through restriction, then it is not reducing food noise. It may be reinforcing unhelpful cognitions,” she said. A quieter surface does not necessarily mean calmer internal dynamics. In adolescents and young people especially, she noted that periods of restriction can sometimes lead to rebound eating with an increased intake following fasting windows. Again, the issue is not fasting itself, but how it interacts with an individual’s history and psychological landscape. Rethinking ‘food noise’ “The term ‘food noise’ itself implies intrusion and disruption. As though hunger or thoughts about food are an enemy,” she said. That framing can create an internal battle, a sense that bodily needs must be suppressed or conquered. Instead, she encourages normalising the fact that hunger is physiological, and thinking about food is part of being human. Reducing distress around food often involves shifting self-talk. Moving away from labels such as “good” and “bad” foods, or self critical narratives such as, “I ate a big breakfast, so I can’t eat again today,” can reduce shame and internal tension. Practically, this means slowing down and asking: What do I need right now? Is it physical hunger? Thirst?

Fatigue? Stress? Loneliness? A need for rest or movement? Sometimes, preoccupation with food reflects genuine increased energy requirements, for example, after a demanding day. At other times, it signals emotional needs that deserve attention in their own right. By decoding these messages rather than suppressing them, individuals can build a more responsive and peaceful relationship with food, one grounded in nourishment and steadiness rather than control. Ramadan, deeply meaningful spiritual practice for millions. It can foster discipline, reflection and communal connection. But positioning it as a cure for food noise or a shortcut to metabolic repair risks flattening its complexity. The temporary quiet that comes from rules is not the same as clarity, and the absence of negotiation is not the same as healing. “Sustainable change comes from understanding the body’s signals and responding to them with steadiness and care. Not from imposing increasingly restrictive frameworks,” she said. Perhaps the real question is not whether fasting silences food noise. It is whether we are willing to listen more carefully to what that noise is trying to say. remains a Breaking silence Fasting, particularly during

Fiona shares her insights on food noise, explaining how constant thoughts about eating can affect daily habits and decision-making around food.

Preoccupation with food thoughts can influence appetite, cravings and emotional well-being.