Why Get Period Cravings and How to Balance & Manage It
Do you find yourself reaching for chocolate, chips, or something tangy before your period? You’re not alone. Research shows that up to 70% of people with premenstrual syndrome (PMS) experience food cravings. These cravings aren’t random—they’re often tied to hormonal changes in your body. But why do they happen, and what can you do about them?
Why Do You Have Cravings Before Your Period?
Cravings tend to start about 7–10 days before your period begins during what’s known as the luteal phase of your cycle. This is when progesterone and estrogen levels dip, leading to changes in your mood, energy, and appetite. The drop often affects serotonin, a chemical in the brain that regulates happiness. Low serotonin can make you feel fatigued, irritable, or sad—causing you to crave foods that provide quick comfort and energy.
Here’s a deeper look into the specific foods people often crave before and during their period and why these cravings happen.
1. Sweets
Chocolate, candy, and other sugary treats are high on the list of period cravings. Why? These foods temporarily boost serotonin, improving your mood. Additionally, the drop in estrogen and progesterone can disrupt your blood sugar levels, making your body yearn for fast-digesting foods.
How to Balance the Craving:
It’s okay to indulge in moderation. Choosing a small portion of dark chocolate is a great option since it’s also rich in magnesium, which may help reduce cramps and improve mood. Other alternatives include fruit with a drizzle of honey or a yogurt parfait.
2. Carbs
Bread, pasta, crackers—if you find yourself craving these carb-heavy foods, there’s a reason. Much like sweets, carbs help increase serotonin levels in the brain. On top of that, your body’s metabolism slightly speeds up during the luteal phase, which means you may need a few extra calories to keep your energy up.
How to Balance the Craving:
Reach for complex carbs like whole grains, sweet potatoes, or quinoa. These provide long-lasting energy and help avoid the rollercoaster of sugar spikes and crashes that come with refined carbs.
3. Salty Snacks
Do salty treats like chips or pretzels call your name before your period? Salty cravings could stem from your body retaining water in preparation for menstruation. It’s a kind of biological balancing act—your body craves salt to help maintain its hydration and electrolyte levels during this time.
How to Balance the Craving:
Try lightly salted nuts or air-popped popcorn for a satisfying and healthier snack. Both will hit that salty note while keeping extra bloating at bay.
4. Spicy Foods
Some people crave hot and spicy foods like chili, tacos, or wings just before their period. Spicy cravings might be tied to the endorphin rush spicy foods provide. Endorphins are “feel-good” chemicals that can counteract the stress or irritability that often comes with PMS.
How to Balance the Craving:
If spicy foods make you feel good, go for it in moderation! Pair them with foods rich in fiber or protein—like spicy lentil soup or grilled chicken—to avoid upsetting your stomach during this sensitive time.
5. Citrus or Tangy Foods
Cravings for tangy items like oranges, lemonade, or even pickles can pop up before your period. These foods may appeal because they are rich in vitamins like C and calcium, which are beneficial for easing PMS symptoms such as fatigue and cramps.
How to Balance the Craving:
Fresh citrus fruits or a refreshing smoothie with a mix of tangy ingredients can easily satisfy your craving while giving your body the nutrients it needs.
6. Chocolate
Chocolate is in a league of its own when it comes to period cravings. It combines a hit of sugar, fat, and magnesium, which helps relax muscles and ease cramps. Its irresistible combination of taste and physical benefits makes it one of the most craved foods during PMS.
How to Balance the Craving:
Dark chocolate (70% cacao or higher) is the healthiest way to satisfy this craving. A couple of squares can boost your mood without overloading on sugar.
Is It Normal to Have Cravings During Your Period?
Absolutely! Cravings are a response to the hormonal and chemical changes that occur before and during your period. But if your hunger feels excessive, interferes with daily life, or leads to overeating, it could be worth consulting a healthcare professional to rule out issues like hormonal imbalances or premenstrual dysphoric disorder (PMDD).
How to Manage Period Cravings
While cravings are normal, practicing mindful choices can help you feel better mentally and physically. Here are some tips for managing them effectively:
1. Start with a Balanced Breakfast
A mix of protein, healthy fats, and complex carbs can help stabilize your energy levels and reduce cravings throughout the day.
2. Stay Hydrated
Thirst can sometimes masquerade as hunger. Drinking plenty of water and sipping on herbal teas can help curb unnecessary cravings.
3. Focus on Nutrient-Rich Foods
Magnesium-rich foods (e.g., nuts, leafy greens) and calcium-rich options (e.g., yogurt, fortified milk) can naturally alleviate PMS symptoms.
4. Allow Small Indulgences
It’s okay to give in to your cravings, but keep portions small. A piece of dark chocolate or a handful of lightly salted almonds can do the trick without overloading your system.
5. Stay Active
Exercise releases endorphins, which can naturally improve your mood and energy levels, helping reduce the intensity of cravings.
Finding Balance in Every Bite
Craving sweets, carbs, spicy foods, or salty snacks before your period isn’t just normal; it’s your body’s way of dealing with hormonal and emotional changes. Listening to your cravings in moderation is a form of self-care, but focusing on nutrient-dense choices can help minimize symptoms like mood swings or fatigue.
Whether you snack on a piece of dark chocolate or a hearty sweet potato dish, honor what your body needs while keeping the bigger picture in mind. Balance is key to feeling your best during your monthly cycle.
