Food Cravings Before Period: Why They’re So Vicious And What You Can Do About Them

We’ve all been there; it’s that time of the month and suddenly, all we can think about is indulging in our favorite comfort foods. Whether it’s chocolate, salty snacks, or carbs, we often find ourselves giving in to these intense food cravings before our periods.

But why do these cravings occur? And more importantly, what can we do to manage them?

Food cravings are a common symptom of premenstrual syndrome (PMS), affecting up to 85% of women (1). PMS is a combination of physical, emotional, and behavioral changes that occur in the days leading up to a woman’s period. These changes are primarily caused by hormonal fluctuations, specifically an increase in estrogen and progesterone (2).

Here’s what you need to know about food cravings before your period and how to deal with them.

Why Do We Experience Food Cravings Before a Period?

Hormonal changes play a major role in triggering food cravings before your period. Toward the end of the menstrual cycle, levels of estrogen and progesterone drop significantly. These hormonal fluctuations can affect neurotransmitters in the brain such as serotonin and dopamine, which are responsible for regulating mood and appetite.

As a result, the body may start to crave certain foods that can boost these neurotransmitters and make us feel better. In addition, low levels of serotonin have been linked to increased appetite and carbohydrate cravings (3).

In addition to hormonal changes, there are also:

Psychological Factors

Stress, fatigue, and emotions can also contribute to food cravings before a period. Research has shown that stress can increase cortisol levels, which may trigger cravings for high-fat and sugary foods (4).

Similarly, fatigue can lead to a decrease in willpower and self-control, which makes it easier to give in to unhealthy food cravings. Negative emotions such as sadness, anger, or anxiety can also trigger cravings as we seek comfort through food (4).

Nutritional Deficiencies

During your menstrual cycle, your body requires more nutrients such as iron and magnesium. If your diet is lacking in these essential nutrients, your body may crave certain foods that contain them. For example, chocolate contains magnesium, which could explain why many women crave it before their period (5).

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How to Cope With Cravings Before Your Period

Specific cravings happen for a reason, so don’t beat yourself up over it. The best option is to swap out the sugary, salty, and high-carb snacks for more nutrient-dense ones such as whole carbs and fruits, which can also lead to longer-lasting fullness. 

Below are a few tips to help you cope with those pesky food cravings:

Eat Foods Rich in Magnesium

Chocolate is one of the most common period cravings (6). Chocolate cravings could be a result of low magnesium levels. Chocolate is rich in magnesium but also energy-dense. You can try healthy sources of magnesium such as spinach, legumes, cashew nuts, and peanuts.

If you must choose, then opt for dark chocolate as it’s healthier than milk chocolate. In addition, dark chocolate is a potent source of antioxidants and minerals (7). However, don’t overindulge due to the relatively higher calorie density; a square or two should provide adequate magnesium. 

Go for Complex Carbs

As the level of estrogen drops before your period, so does the level of serotonin. This chemical helps stabilize mood and happiness. The low level of serotonin is often the driver behind cravings for refined carbs such as pasta, potato chips, and bread. If you eat too many of these foods, you could end up feeling worse and more sluggish.

Eating carbs helps you feel better as they increase the secretion of serotonin (3). Instead of refined carbs that contain low amounts of fiber, opt for complex carbs to ease the cravings and make you feel better and stay full for longer. Eat satisfying fiber-rich foods such as brown rice, barley, oats, lentils, and beans. 

Swap Sugary Snacks for Fruits

Trying to stay away from the cookie jar or candy bowl can be quite a task. However, too much sugar has short- and long-term health drawbacks. It is actually easier to overindulge when enjoying sugary treats as they’re delicious. 

It’s okay to have a few biscuits, but eating an entire bag is not ideal due to the large amount of sugar and fat. Avoid refined sugars and choose more nutrient-dense alternatives, such as fruits, vegetables, whole grains, and nuts, to satisfy sugar cravings. For example, you can try fruit and plain yogurt, trail mix, fruit smoothies, energy bites, or fruit slices with raw honey.

Try Activities That Will Help Boost Your Mood

PMS can take a toll on your emotions. Irritability, sadness, and mood swings are common and may extend into your period. At the time, comfort eating may seem like the best way to boost your mood, but there are many activities you can engage in that increase the feel-good hormones such as serotonin (8). 

Don’t sit and stuff yourself with candy and chips all day. Instead, to boost your mood and increase your energy, you can try:

• Taking a walk in the sun
• Talking to a friend
• Light exercises such as jogging or swimming
• Hugging someone or cuddling your pet
• Listening to upbeat music or songs you enjoy

Eat Small, Frequent Meals

To keep your food cravings at bay, eat small frequent meals. You may be tempted to skip meals to reduce your energy intake, but this can lead to an increase in appetite later on and make your period cravings even more intense.

When you skip meals or go for too long without eating, your blood sugar levels drop. When your blood glucose is low, your body responds by making you crave foods that will raise your sugar levels. You also don’t want to get yourself too hungry as you may overeat during your next meal. 

Eating small, regular meals will help keep your blood sugar levels stable and control the cravings. For example, try eating six small meals instead of three. Alternatively, you can eat less during the three main meals and include three light snacks in between.

Also, don’t deprive yourself of nutrients during the other phases of your cycle. If you enter the luteal phase having denied yourself nutrients and calories, hunger and craving signals can markedly increase (9).

Read more: Yoga for Period Cramps: Does It Work?

Go out in the Sunshine

A walk in the sunshine will do you good. Exposure to sunlight is believed to increase the brain’s release of serotonin. Conversely, too little sunlight can lower your serotonin levels and interfere with your mood (10). 

Don’t stay indoors all day, go out in the sun. You can walk your dog or take a visit to the park. Remember to wear sunscreen and take a bottle of water with you. 

Work out

When you work out, the body releases endorphins. Endorphins interact with receptors in the brain that reduce your perception of pain. These chemicals also trigger positive feelings. The feeling you get after a morning run or workout is often described as euphoric. 

Regular physical exercise also boosts other feel-good hormones such as serotonin and dopamine (11). Therefore, moderate exercise should help control the cravings and other PMS symptoms. You can try moderate exercises such as jogging, swimming, cycling, aerobic exercise, yoga, or dancing. 

Get a few friends to work out with you to make it more interesting. Aim for about 30 minutes of exercise several days a week throughout your cycle and not just before your period. 

Stock up on Healthy Foods

No matter how intense your period cravings are, you can’t give in if you don’t have a supply of high-sugar and fat, nutrient-poor snacks in your home or office. So, if you tend to buy Oreos and potato chips in bulk and are experiencing cravings, it’s time to change things up. 

Make sure you have a healthy pantry instead. Buy lots of vegetables, fruits, legumes, and lean protein such as salmon and poultry. In this way, you’ll have healthy snack options such as carrots and peanut butter, which are more nutritious and filling. 

Other healthy snacks you can try include:

• Vegetable sticks and sweet potato hummus
• Apple slices with almond butter
• Blended frozen banana and strawberry ice cream
• Fresh dates or unsalted mixed nuts
• Avocado dip and whole-wheat crackers

You may also want to avoid consuming fatty foods during this period. Fats slow down the digestion and absorption of carbs (12). Therefore, you won’t feel better until your body absorbs the carbohydrates, which increase the secretion of serotonin (3). Remember, low serotonin levels make you crave carbohydrate-rich foods.

Make sure that you stay away from alcohol before your period. Drinking can increase depressive symptoms. Also, when you drink, the body prioritizes alcohol metabolism to get rid of its toxic by-products. This disrupts the metabolism of other substances, including carbohydrates, which leads to low energy and poorer mood. 

Avoid Stress and Be Kind to Yourself

Don’t stress about the cravings and worry if you’ll give in to them. It will do you no good and only make things worse. In addition, stress can lead to overeating as food can provide temporary comfort. 

So just before your period, stay away from anything that makes you stressed. Also, don’t be too hard on yourself. Food cravings before a period are normal, and provided you generally stick to healthy foods, there’s nothing to worry about. 

Try meditation, gardening, yoga, or breathing exercises to help you relax. 

Seek Help

If any of your attempts to control your food cravings aren’t working, you should seek help from medical professionals. You can start by seeing a dietitian who will help you understand the connection between compulsive eating and your menstrual cycle and help formulate an individualized plan to provide energy and satiety throughout the day while mitigating physical symptoms relating to the menstrual cycle. They will then help you develop a strategy for managing your cravings and moderating your hunger. 

You can also benefit from attending support groups if the cravings are excessive and you end up binge eating. If you experience severe binge eating symptoms, you may find psychotherapy beneficial. A common form is cognitive-behavioral therapy, which focuses on changing thought patterns and behaviors. 

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6 Healthy Food Cravings Before Your Period

While giving in to food cravings before your period may seem like the easiest solution, it can often lead to overeating and feelings of guilt. Instead, try satisfying these cravings with healthier options that can still provide you with the comfort and nutrients you need.

• Chocolate: As previously mentioned, chocolate is high in magnesium (13) which can help alleviate symptoms such as fatigue and irritability (14). Opt for dark chocolate with at least 70% cocoa to satisfy your cravings without consuming excess sugar and calories.
• Salty Snacks: Are you craving chips or pretzels? Reach for air-popped popcorn or roasted chickpeas instead. These snacks are still salty but contain more fiber and protein, which helps you feel full and satisfied (15).
• Carbohydrates: Instead of reaching for processed carbs such as white bread or pasta, opt for whole-grain options such as brown rice, quinoa, or whole-wheat bread. These complex carbohydrates provide sustained energy without causing a spike in blood sugar levels (16).
• Ice Cream: If you crave creamy, cold treats before your period, try making your own ice cream using frozen bananas and your favorite toppings. This healthier alternative is still satisfying, but contains less added sugars and artificial ingredients.
• Sweets: If you have a sweet tooth before your period, satisfy it with fruits such as berries or apples. These fruits are high in natural sugars and antioxidants, which makes them a healthier option than processed sweets.
• Fatty Foods: Instead of indulging in fried or greasy foods, try incorporating healthy fats into your diet such as avocado, nuts, and seeds. These foods can help reduce inflammation (17) and provide sustained energy without causing bloating or discomfort.

When to See a Doctor

Food cravings and wanting to eat more before your period is normal, and usually, there’s no need for concern. The severe form of premenstrual syndrome is referred to as premenstrual dysphoric disorder and may require medical attention. 

Some symptoms are a sign of an underlying issue. You should visit your doctor if the hunger cravings:

• Cause significant unintentional weight gain
• Persist throughout the month
• Are a way of dealing with severe depression, stress, or anxiety
• Cause anxiety or distress
• Interfere with your daily activities at school or work
• Affect your recovery or treatment of an eating disorder

Read more: Does Walking Help Period Cramps? Reasons You Should Consider Walking for Menstrual Pain Relief

FAQs

• Is it normal to crave so much 1 week before your period?

It’s normal to experience cravings before your period. In fact, it’s a common symptom of premenstrual syndrome (PMS). Many women may feel an intense desire for certain foods or snacks in the week leading up to their periods.

This craving is often caused by hormonal changes in the body, specifically a drop in estrogen and progesterone levels. These hormones can affect neurotransmitters in the brain that regulate mood, appetite, and cravings.

Some women may crave sweets or carbohydrates due to low serotonin levels, which can lead to feelings of sadness or irritability during PMS. Other women may crave salty or fatty foods due to water retention and bloating caused by fluctuating hormone levels.

However, while these cravings are normal, it’s important to listen to your body and make healthy choices. Instead of giving in to unhealthy snacks, opt for nutritious options that can help alleviate PMS symptoms.

• Why am I so tired 3 days before my period?

Exhaustion and fatigue are also common symptoms before menstruation. The drop in estrogen levels can cause feelings of tiredness, in addition to changes in serotonin levels, which can affect sleep patterns.

In addition, PMS can also lead to feelings of anxiety or stress, which can contribute to fatigue. This is why it’s important to prioritize self-care and relaxation during this time.

In addition to food cravings, fatigue, and mood changes, other common PMS symptoms include bloating, breast tenderness, headaches, and muscle aches. While these symptoms may be uncomfortable or inconvenient, they usually go away once your period starts.

To cope with PMS symptoms:

• Stay hydrated: Drinking plenty of water can help reduce bloating and prevent constipation.
• Exercise: Regular physical activity can help improve mood and reduce symptoms such as fatigue and cramps (18).
• Get enough rest: Make sure you get adequate sleep to combat fatigue and improve overall well-being.
• Use heat therapy: Applying a heating pad or hot water bottle to your lower abdomen can help relieve menstrual cramps (19).
• Try relaxation techniques: Practices such as yoga, meditation, or deep breathing exercises can alleviate stress and anxiety during PMS (20).

• Do you gain weight the week before your period?

The scale may go up a few pounds in the week leading up to your period, but rest assured, it’s not permanent weight gain. Fluctuations in hormones can cause water retention and bloating, making you feel heavier than usual.

In addition, food cravings during PMS can lead to overeating or indulging in unhealthy snacks, which may contribute to temporary weight gain. However, it’s important to remember that these changes are normal and shouldn’t cause any worry or self-judgment.

Focus on taking care of yourself and making healthy choices rather than obsessing over the numbers on the scale. Once your period starts, these symptoms will likely subside and your body will return to its usual state.

• Do period cravings cause weight gain?

Period cravings may result in temporary weight gain, but it’s not necessarily due to a calorie surplus from food; it’s more likely caused by water retention or recent overeating.

Cravings during PMS are often driven by a desire for comfort or pleasure, rather than genuine hunger. This can lead to consuming more calories than your body needs, resulting in weight gain.

However, once your period starts and hormone levels balance out, these cravings typically subside and your body will naturally return to its state from before the start of your period. So while you may experience some changes in weight before and during your period, it’s important not to obsess over them and focus on overall health and well-being instead.

The Bottom Line

If you want to better deal with your cravings, you can track your period. In this way, you can tell when the cravings may kick in. In addition, being knowledgeable about these food cravings gives you an edge.

Remember to be kind to yourself and not to stress. Eat small, regular meals to remain full and opt for healthier snacks. And if you must eat that chocolate, pizza, or caramel ice cream that you’re badly craving, don’t overindulge.