Many women report cravings before and during their period, especially for sweet, sugary foods. Here we explore the potential reasons for why this can happen and how you can best manage your cravings.
The impact of hormones during the luteal phase
Studies show that some women have higher cravings for high fat and high sugar foods during the luteal phase (second half of the cycle) compared to other phases of the cycle. (1,2) As explored in our previous blog, there’s evidence that resting metabolic rate (RMR), the energy you burn at rest, can increase by around 300 calories during the mid-luteal phase of the menstrual cycle, compared to the follicular phase, primarily caused by the hormone progesterone. (3) Progesterone also increases appetite. This drive in appetite and energy intake can be partially explained by a need to maintain positive energy balance in order to support a potential pregnancy that can occur after ovulation. Food cravings may therefore be a result of the body seeking more energy/calories.
Cravings before your period and pre-menstrual syndrome (PMS)
PMS is a clinical condition characterised by symptoms experienced during the luteal phase of the menstrual cycle. Late luteal dysphoric disorder (LLDD), also known as premenstrual dysphoric disorder (PMDD), is the most severe form of PMS. PMS can manifest through a variety of physical, psychological and behavioural symptoms which vary between females and between cycles. The most common are cramping, headaches, mood swings, changes in appetite and food cravings.
Among women with PMS, serotonin drops. Serotonin is a a neurotransmitter which boosts mood and feelings of happiness. This drop can trigger cravings for carbohydrates, as carbohydrates are needed for serotonin release.
It is thought that certain foods and nutrients could help with reducing and managing PMS. Whilst certain micronutrients, specifically vitamin B6, calcium and zinc supplementation, have been found to help with PMS, more evidence is needed to support their use as an effective treatment. (4) Women with PMS should aim to maintain a healthy, balanced diet focusing on complex carbohydrates which can boost serotonin but leave you satisfied for longer. Complex carbohydrates can be found in:
Wholegrains, such as oats, brown rice, barley, quinoa
Fruits and vegetables
Legumes, such as beans, chickpeas and lentils
Here are some ways you can ensure sufficient intake of Vitamin B6, calcium and zinc through your diet:
Vitamin B6 - can be found in potatoes, chickpeas, chicken, fish, tofu
Calcium - aim to have at least 2 portions of dairy each day, and include sources such as tinned fish and green leafy vegetables.
Zinc can be found in dairy, meat, lentils, nuts and seeds.
Limiting salt and alcohol, getting enough sleep and taking part in regular exercise can also help with managing PMS symptoms, whilst also helping to boost serotonin.
Cravings during your period
During your period, low mood and emotional feelings, such as sadness, low self-esteem and poor body image during your period can cause cravings for high sugar, high fat foods for an immediate dopamine release - another neurotransmitter which gives feelings of pleasure and motivation. Regular reliance on these foods, however, can lead to lower self-esteem in the long term, for example due to weight gain.
Here are some healthy ways in which you can manage cravings during your period:
Instead of chocolate, try dark chocolate which is higher in antioxidants and minerals. A few small squares may be all you need to satisfy that craving. Other ideas which can satisfy sugar and fat cravings include smoothies, fruit with peanut butter, or fruit and yoghurt.
Have balanced meals throughout the day, with a good source of complex carbs, protein and healthy fats in each meal. This will help to ensure intake of a variety of vitamins and minerals.
Spread protein intake across the day, starting with a high protein breakfast to keep you feeling full.
Keep hydrated with water and unsweetened fluids.
Summary
Cravings experienced before your period may be due to the change in hormones progesterone and oestrogen in the luteal phase, and a decline in the neurotransmitter serotonin.
In addition to hormonal causes, emotional factors may also lead to cravings for sweet, high fat foods, as these are often associated with dopamine release.
If you are experiencing cravings, it's best to listen to your body. Whilst reaching for chocolate and other sugary foods is okay once in a while, the best way to nourish your body before and during your period is through a balanced diet.
References
Gorczyca AM, Sjaarda LA, Mitchell EM, et al. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr.2016;55:1181–1188.
Cohen IT, Sherwin BB, Fleming AS. Food cravings, mood, and the menstrual cycle. Horm Behav. 1987;21:457–470.
Benton MJ, Hutchins AM, Dawes JJ. Effect of menstrual cycle on resting metabolism: A systematic review and meta-analysis. PLoS One. 2020 Jul 13;15(7):e0236025.
Jazz Robinson, Amy Ferreira, Marina Iacovou, Nicole J Kellow. Effect of nutritional interventions on the psychological symptoms of premenstrual syndrome in women of reproductive age: a systematic review of randomized controlled trials, Nutrition Reviews, 2024
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