A few days before their period, many women experience a well-known phenomenon: the urge to eat more, often accompanied by a particular craving for chocolate, sweet foods, or snacks.
These pre-period cravings are not simply a whim. They are linked to the natural hormonal fluctuations of the menstrual cycle. Understanding why they occur can help women better navigate this period and adopt appropriate eating habits.
In this article, let's explore why appetite increases before menstruation and how to manage these food cravings naturally.
The role of hormones in increased appetite
The menstrual cycle typically lasts 28 days and consists of several hormonal phases. 👉 Find out how long periods last?
The period when cravings most often appear corresponds to the luteal phase, which is the days leading up to menstruation.
During this phase:
- progesterone increases
- estrogen decreases
These hormonal fluctuations directly influence appetite regulation. Estrogens tend to reduce appetite, while progesterone can stimulate feelings of hunger. When the hormonal balance shifts before a period, appetite can therefore increase.
According to several studies on the menstrual cycle and diet, women tend to consume more calories during the luteal phase than during the first weeks of the cycle.
(Source: study published in the scientific journal Nutrients – National Library of Medicine).
A slight increase in energy needs before menstruation
The female body operates according to a precise biological rhythm. Before menstruation, the body prepares for a potential pregnancy.
This phase can lead to:
- an increase in metabolism
- a slightly higher energy expenditure
Some studies suggest that the body can burn 100 to 300 additional calories per day during the luteal phase. 👉 Find out why you feel tired during your period?
(Source: National Institutes of Health – NIH).
This phenomenon explains why the body may crave more energy and therefore more food.
Why cravings often turn to sugar or chocolate
When cravings appear before menstruation, they rarely involve vegetables or neutral foods.
The cravings are usually for:
- chocolate
- pastries
- sweet foods
- carbohydrate-rich foods
This is mainly explained by the role of serotonin, a neurotransmitter associated with feelings of well-being.
Before menstruation, serotonin levels can decrease, which can influence mood and encourage cravings for foods capable of stimulating its production: 👉 Which foods to avoid during your period?
Carbohydrates, such as those found in sweet foods, help to temporarily increase serotonin production, which can provide a sense of comfort.
(Source: Revue Médicale Suisse – Premenstrual syndrome and serotonin).
The impact of premenstrual syndrome on diet
For some women, the period before menstruation is accompanied by premenstrual syndrome (PMS).
Symptoms can include:
- irritability
- fatigue
- mood swings
- emotional sensitivity
- sleep disturbances
These emotional variations can also influence eating behavior.
During these times, the brain may seek out foods that can provide a quick sense of pleasure or comfort, which can reinforce cravings for sugar or rich foods.
According to the Cleveland Clinic, these premenstrual food cravings are a common and physiologically normal phenomenon.
Are pre-period cravings normal?
Yes.
Most women notice an increase in appetite in the days leading up to menstruation.
This is not a lack of willpower, but a biological mechanism linked to hormones and metabolism.
However, each woman may experience this period differently:
- some experience strong cravings
- others only notice a slight increase in appetite
- some observe almost no change
These variations depend on many factors, including:
- hormonal balance
- stress
- sleep
- daily diet
How to better manage premenstrual cravings
Even if these cravings are natural, certain habits can help to manage them better.
Prioritize a balanced diet
Meals containing proteins, fiber, and healthy fats help stabilize blood sugar and limit hunger spikes. 👉 Discover the dedicated article What to eat during your period to feel better?
Examples:
- eggs
- legumes
- fish
- whole grains
Consume magnesium-rich foods
Magnesium is often recommended to reduce certain symptoms of premenstrual syndrome.
It is notably found in:
- dark chocolate
- almonds
- pumpkin seeds
- bananas
According to several studies, magnesium could help alleviate certain PMS symptoms.
(Source: American Journal of Clinical Nutrition).
Drink enough water
Fatigue and dehydration can worsen sugar cravings.
Sufficient hydration helps maintain a good metabolic balance.
Respect your body's needs
Instead of feeling guilty about cravings, it can be helpful to adopt a gentler approach.
The menstrual cycle is a natural process that influences many aspects of the body, including appetite.
Listening to these signals often allows for a better understanding of one's needs.
Learning to better live with your menstrual cycle
Understanding the variations of the menstrual cycle is an important step in taking care of your health.
Cravings before your period simply remind us that the body operates according to a complex hormonal rhythm. 👉 Discover the foods to favor during your cycle
At Sherydane, we believe it is essential to normalize periods and support women with healthy, natural, and body-friendly solutions.
Sherydane organic period panties offer a sustainable, healthy, and comfortable alternative for experiencing your period with greater peace of mind. 👉 Discover our organic period panty models - Made in France
Because the better you know your cycle, the better you take care of yourself. 👉Discover the article: Complete guide to periods to understand your menstrual cycle