Turn Down the Dial on Food Noise With these Recipes
The first time I heard the word “food noise,” I instantly knew what it meant.
I think it’s like that for those of us who suffer from it—the feeling can be so consuming, it truly is noise. It’s a constant distraction from everything else, this force that you grapple with, that drains you.
Food noise has caused so many problems in my life:
cancelling plans because I wanted to stay home and eat alone
lack of productivity because I was too distracted by food
bloating from wayyyyy overeating & sluggish digestion
And yes, the pesky flab that I always wanted to get rid of.
And I’ll be real with you—even though, in many ways, I feel like I’ve “overcome” food noise, I actually think it’ll always be a part of me, and it’s just something I need to manage.
One way that I manage it is by eating mood-boosting recipes that are protein & fiber rich. These recipes help improve your metabolic health, which helps reduce food noise. The protein can help keep you satiated. And, I find that being in a better mood = less of a need to find stimulation & fulfillment through food.
Anyway, here are my top 3 recipes of the week for muting food noise!
High Protein, High Fiber, Toasted Coconut Brownies
I love this recipe for a few reasons: 1. it’s shockingly high in protein for a dessert; 2. It’s incredibly high in fiber, which is sooooo important for your metabolic health & muting food noise; 3. It’s completely sugar free & sweetened only with whole dates. That means no blood sugar spikes & crashes, no sugar addiction, and more insulin sensitivity. Plus, they’re so gooey and delicious! Full recipe write up here, and you can find the reel here.
Lemon Dijon Potato Salad
This is a fun one: when you cook a potato, its starches gelatinize (basically, they become digestible). But when you cool it down—especially in the fridge—some of those starches retrograde, meaning they change structure in a way your body can’t digest. That’s resistant starch.
RS is technically not fiber–it’s a special type of carbohydrate that acts like fiber because it resists digestion in the small intestine and instead ferments in the colon. When you eat it, your gut bacteria turn it into short-chain fatty acids—especially butyrate—which then trigger the release of GLP-1. GLP-1 might sound familiar–it’s the same hormone you’ve heard about in those buzzy weight loss meds like Ozempic. your body naturally produces it when you eat the right kinds of fiber, especially resistant starch. GLP-1 makes you feel full faster & reduces cravings. it literally tells your brain, “we’re good. You can stop obsessing over food now.”
One clinical study found that meals high in resistant starch led to significantly higher post-meal GLP-1 levels compared to meals with regular starch (Bodinham et al., 2010). Another study showed that adding resistant starch to the diet could reduce total calorie intake by up to 14% over 24 hours. That’s a MAJOR win if you’re trying to eat intuitively without feeling like you’re white-knuckling it through hunger.
Anyway, this recipe capitalizes on the RS in cooled potatoes, but in the most delicious way, with the most decadent dressing. Full recipe write up here, and you can find the reel here.
High Protein Peanut Butter Jelly Pudding Cups
Like the brownies, here we have a dessert that is 1. high in protein, 2. high in fiber, 3. sugar free & sweetened only with whole fruits. The same explanation holds as for the brownies, but this one has an added benefit: I feel like pudding-textured things, eaten out of jars, is more satisfying. I can’t put my finger on it, but I find that I end up eating way less because I’m satisfied faster. Give it a try and see for yourself! Full recipe write up here, and you can find the reel here.
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When you make these recipes, I would dieeeeee of happiness if you would post it and tag me! @hiwaaaaaaaa on IG, @blushpod on tiktok!
