Understanding Your Period Cravings

It’s that time of the month, and you’re feeling snacky. So snacky, you’re fighting the urge to order a meat lover’s pizza … for breakfast. But why? Why does your appetite get dialed up to 11 around “that time of the month”? And why are period cravings so oddly specific?

“Cravings around your period are real — they’re a physiological response to hormonal changes, not something you’re imagining,” says women’s health specialist Lynn Pattimakiel, MD.

Dr. Pattimakiel explains what causes period cravings and how to manage them.

Why you get cravings around your period

Period cravings occur in response to a series of different changes happening in your body. In the lead up to your period:

• Sex hormones like progesterone and estradiol fluctuate.
• Your blood sugar becomes less stable.
• Serotonin activity tends to drop.
• Hunger hormones like ghrelin and leptin are disrupted.

All of these changes can make certain types of food more alluring than usual. Another factor? Your body’s preparing for a big job.

“Your resting energy needs increase before your period, so your body naturally looks for more fuel,” Dr. Pattimakiel explains.

All that time spent daydreaming of macaroni and cheese and milkshakes may also serve an evolutionary purpose.

“These cravings may be your body’s way of storing extra energy in case of pregnancy,” she adds. “In other words, these feelings are a part of how we’re biologically wired.”

When do period cravings start?

Period cravings usually make themselves known in the mid to late luteal phase of your menstrual cycle. That’s about five to 10 days before your period begins. During that time, your hormone levels start to shift dramatically. Those changes often cause you to feel hungry, moody and tired — classic premenstrual syndrome (PMS) symptoms.

Common period cravings

While it may seem random in the moment, the types of food you want to eat before and during your period are your body’s way of addressing specific physiological changes. Decoding the message behind your comfort food craving can help you make healthy substitutions and avoid unpleasant side effects.

Chocolates

The siren song of chocolate can be hard to resist any day, but it’s extra tempting immediately before or during your period. There’s good reason for that. Chocolate contains sugar, carbs and small amounts of craveable compounds like:

• Caffeine
• Magnesium
• Tryptophan
• Phenylethylamine
• Theobromine

Taken together, these components can make chocolate a go-to snack to boost energy, alertness and mood — all of which can be in short supply around your period.

Sweets

“Sweets, chocolate included, tend to top the list of period cravings because of how they affect your brain’s reward system and serotonin levels,” says Dr. Pattimakiel.

Serotonin, often called the “feel-good” neurotransmitter or one of the “happy hormones,” tends to dip during the luteal phase of your menstrual cycle (five to 10 days before your period). Sugar can perk you right up, boosting your mood, blood sugar and energy levels.

At least, that’s what it does in the short term. But you pay for it with a crash later.

Simple carbs

If you’ve got a hankering for bread, pasta or baked goods before or during your period, your body’s probably trying to refuel fast.

Dr. Pattimakiel notes that menstruation is an energy-intensive process: Your muscles are contracting, hormones are shifting and you’re losing (or about to lose) blood. That means your body has to work harder to function normally. Refined carbs are a reasonable need in that situation.

But that doesn’t make that second serving of spaghetti a good idea. Carbo-loading can spike and crash your blood sugar, leaving you even more fatigued than you were before.

Salty foods

Some people crave savory snack foods, like chips or fries, around their period, potentially in response to bloating or fluid shifts that come with PMS. But while it might taste great, Dr. Pattimakiel says all that extra sodium can make water retention worse.

Fatty foods

If you find yourself wanting fatty foods before and during your period — like cheese, fried food or red meat — that could be your body’s way of asking for more protein.

Getting enough protein can be a difference maker when it comes to PMS symptoms.

“It can help you feel more satisfied and reduce the urge to snack on other, less healthy options,” Dr. Pattimakiel reports. But not all sources are created equal. Whenever possible, opt for plant-based or lean proteins, like grilled chicken or lentils.

Is it OK to give in to cravings?

Here’s the thing about eating to satisfy a period craving: Many of the foods you get fixated on can intensify the cramping, bloating and mood swings that come with menstruation.

“Can you give in to your cravings? Sure. But the foods we crave — like fried foods, sugar and refined carbs — are often inflammatory and can worsen PMS symptoms,” Dr. Pattimakiel says. “Enjoying a treat now and then is fine, but consistently eating these foods might leave you feeling worse physically.”

But the news isn’t all bad. Making strategic food choices can help you kick cravings to the curb. It may even help ease PMS symptoms.

Dr. Pattimakiel suggests that you:

• Stick to a routine. Getting consistent exercise, hydration and sleep can do wonders for PMS symptoms. That stability helps reduce stress and improve your mood, which can help curb period cravings and ease PMS symptoms. It also helps keep hormones like cortisol and insulin in check.
• Avoid skipping meals. Eating several small, balanced meals throughout the day can help keep your blood sugar consistent and hunger at bay. It can also make you less likely to experience the bloating, indigestion and discomfort that often accompany your period.
• Get plenty of rest. Sleep deprivation can make you crave sugar and carbs, which provide a quick (but uneven) energy boost. Poor sleep also destabilizes blood sugar levels, impacts serotonin production and disrupts the balance of hunger-regulating hormones.
• Prioritize complex carbs. Loading up on whole grains, legumes and starchy vegetables can support serotonin production and keep you feeling fuller longer.
• Prep protein-rich snacks. “If you crave sweets, prep protein-rich snacks ahead of time. They help reduce cravings and inflammation,” Dr. Pattimakiel says. She recommends Greek yogurt with fruit, high-protein desserts like cottage cheese “brownies” and protein bars or shakes.
• Snack on nuts and seeds. These nutrient-rich powerhouses are packed with healthy unsaturated fats and fiber. Enjoying a handful a few times a day can help stabilize your hormone levels while supplying you with steady energy.
• Consider supplements. Dr. Pattimakiel says both calcium and vitamin B6 have been shown to reduce PMS symptoms in some people. But always check with your provider before taking supplements.

When to talk to your doctor

Period cravings are totally normal. But if yours feel overwhelming or make it difficult to function, Dr. Pattimakiel urges you to talk to a provider. You may be dealing with premenstrual dysphoric disorder (PMDD) or a medical condition that affects your hormones, like hyperthyroidism or polycystic ovary syndrome (PCOS).

What if it’s just really severe PMS? Well, there’s help for that, too.

“Cognitive behavioral therapy (CBT) has been shown to help with both physical and psychological symptoms of PMS, including cravings,” Dr. Pattimakiel says.

“Research suggests selective serotonin reuptake inhibitors (SSRIs) may help reduce cravings and other PMS symptoms, too. They’re not for everybody, but if you need extra help, it's nice to know there are options available.”