why am i so hungry before my period?Understanding Period Cravings and how to manage them

You've probably noticed yourself reaching for chocolate, chips, or other comfort foods around your period and wondered - why does this happen to me? Perhaps you've felt frustrated by increased hunger or worried that your cravings mean you're 'losing control'. The good news is that period cravings are incredibly common, and they're not a sign of weak willpower. In fact, changes in appetite and food preferences throughout the menstrual cycle are driven by a combination of hormonal, metabolic, and psychological factors. Understanding what's happening in your body can help you respond with more self-compassion and less stress.

Are Period Cravings Normal?

Period cravings are normal and incredibly common. Research suggests that about 70% of menstruating women experience changes in appetite and food cravings at some point during their cycle, be it ovulation (around day 14), pre-menses (day 20-28), or menses (day 1-7). Cravings often involve highly palatable foods that are rich in carbohydrates or fat. While this can sometimes feel frustrating, there are very real biological reasons why your body may be asking for these foods.

Your Body Needs More Energy

One of the most significant changes that occurs during the luteal phase is an increase in resting energy expenditure. As progesterone rises after ovulation, your body naturally burns slightly more energy at rest. While the increase varies from person to person, research suggests energy needs may rise by approximately 100 to 300 calories per day during this phase. Increased appetite is often your body's way of ensuring that these additional energy needs are met.

Changes in Blood Sugar Regulation

Hormonal fluctuations throughout the menstrual cycle can influence how the body responds to insulin, the hormone responsible for moving glucose (sugar) from the bloodstream into cells where it can be used for energy.

During the luteal phase, insulin sensitivity decreases slightly. This means your cells may not respond as efficiently to insulin, making it more difficult for glucose to move into cells and be used as fuel. As a result, your body may interpret this as a need for more readily available energy and increase hunger and cravings - particularly for carbohydrate-rich foods, which provide a quick source of glucose. This is one reason many women find themselves craving foods like chocolate, bread, pasta, or baked goods before their period. These changes are a normal part of the menstrual cycle and reflect the complex interplay between hormones, metabolism, and appetite regulation.

Increased Cortisol Levels

During the luteal phase (the second half of the menstrual cycle), cortisol levels may increase. Cortisol is a stress hormone and it plays an important role in regulating energy availability.

During times of increased stress, the body prioritises having readily available energy. As a result, it may drive cravings for quick sources of fuel, particularly carbohydrate-rich foods. Foods such as white bread, pasta, baked goods, sweets, and chocolate provide a readily available source of energy, which may explain why they often become more appealing during this phase of the cycle. Similarly, foods higher in fat can provide a concentrated source of energy, which may contribute to cravings for richer, more satisfying foods during this time.

Mood shifts Influence Food Choices

Many people experience symptoms of premenstrual syndrome (PMS), including irritability, low mood, anxiety, or increased emotional sensitivity. This, in part, may be due to reductions in serotonin (the happy chemical).

Food is one of life's great sources of comfort and enjoyment. When feeling emotionally vulnerable, it's natural to be drawn toward foods that provide pleasure, satisfaction, and familiarity. This isn't a character flaw, it's a very human response.

How Can You manage Period Cravings Without Feeling Out of Control?

1. Give Yourself Permission to Eat

One of the most helpful things you can do is recognise that increased hunger around your period is often a normal biological response. Trying to ignore hunger or fight cravings can sometimes make them feel even stronger. Giving yourself permission to eat can reduce feelings of guilt and make it easier to respond to your body's needs in a balanced way.

Remember, needing more food at certain times of the month does not mean you've failed or lack self-control.

2. Practice Mindful Comfort Eating

Food can absolutely be a source of comfort. There's nothing wrong with that.

Rather than eating on autopilot, try slowing down and fully engaging with the experience. Paying attention to the taste, texture, smell, and enjoyment of food can increase satisfaction and help you feel more nourished both physically and emotionally.

3. Support Your Mood in Multiple Ways

Food shouldn't be the only tool in your coping toolbox. Alongside enjoying comforting foods, consider other activities that help you feel emotionally regulated, such as:

• Gentle movement that feels good

• Spending time with friends or family

• Getting adequate rest

• Engaging in hobbies you enjoy

  
  

These activities can complement food rather than replace it.

4. Think About Gentle Nutrition

Honouring cravings and supporting your health can coexist.

Instead of viewing food choices as "good" or "bad," consider how you can add nourishment alongside foods you genuinely enjoy. For example, if you're craving chocolate, you might enjoy it alongside a snack that includes protein or fibre to help keep you satisfied for longer. The goal isn't perfection, it's finding a balance that feels both satisfying and supportive.

the bottom line

Cravings around your period are not something you need to "fix." They are often a normal response to the hormonal and metabolic changes occurring throughout the menstrual cycle.

Rather than fighting your body, consider approaching these changes with curiosity and compassion. Listening to your hunger, enjoying satisfying foods, and incorporating gentle nutrition can help you feel both physically and emotionally supported during this time of the month.

For personalised support in building a healthy relationship with food your body, book a consultation here.