Period and Food Cravings: Causes and When to Act

Period and food cravings are closely linked, with many people who menstruate noticing a strong pull towards chocolate, salty snacks, or carbohydrate-rich foods in the days before and during their period. These cravings are not a sign of poor willpower but reflect genuine hormonal and physiological changes across the menstrual cycle, particularly during the luteal phase. Understanding why cravings happen, which foods are most commonly sought, and when they might signal something worth discussing with a GP can help you respond to your body with greater confidence and self-compassion.

Why do you get food cravings before and during your period?

Period food cravings are driven by luteal phase hormonal shifts that affect brain chemistry, appetite hormones, and energy metabolism, making them a common and largely normal experience.

Food cravings before and during a period are driven primarily by the hormonal fluctuations of the menstrual cycle, particularly in the luteal phase (the phase between ovulation and menstruation, which typically lasts around 10 to 16 days, though this varies between individuals).^[1][15] These hormonal shifts influence brain chemistry, appetite-regulating hormones, and energy metabolism, making cravings a common and largely normal experience for many people who menstruate.

Some research suggests that the body's basal metabolic rate may rise slightly during the luteal phase, meaning more calories could be burned at rest, though the magnitude of this effect varies considerably between individuals.^[8] This increased energy demand may contribute to hunger and a pull towards calorie-dense foods. At the same time, serotonin, a neurotransmitter linked to mood and satisfaction, may fluctuate during this phase. There is some evidence that eating carbohydrate-rich foods can support tryptophan uptake in the brain, which in turn may influence serotonin production, though the relationship is not straightforward and individual responses differ.^[4]

Prostaglandins, hormone-like compounds released during menstruation to trigger uterine contractions, can cause gastrointestinal discomfort and general feelings of malaise.^[2][3] Whether this directly drives food cravings is not firmly established, and any link should be understood as speculative rather than proven. Stress and disrupted sleep, both of which are more common in the premenstrual period, may also elevate cortisol levels, which has been associated with increased appetite and a preference for high-fat, high-sugar foods, though again individual variation is significant.

It is worth noting that cravings are not a sign of poor willpower or a lack of discipline. They reflect genuine physiological changes occurring across the cycle. Understanding the underlying mechanisms can help people respond to cravings with more self-compassion and make informed choices about how to manage them. The NHS provides patient-facing information on premenstrual syndrome (PMS) that may be a helpful starting point for anyone wanting to understand their symptoms better.

Which foods do most people crave around their period?

Chocolate is the most frequently craved food, followed by salty snacks and carbohydrate-rich foods; choosing nutrient-dense alternatives such as dark chocolate or wholegrain carbohydrates can support wellbeing.

Chocolate, salty snacks, carbohydrate-rich foods, and sweet baked goods are among the most commonly reported cravings in the days before and during menstruation. Research consistently identifies chocolate as the single most frequently craved food, particularly in Western populations, though the specific foods craved can vary considerably between individuals and across cultures.^[17] Some researchers, including work published in the journal Appetite, have highlighted that sociocultural factors play a significant role in shaping chocolate cravings, and that the pattern is less universal than is sometimes assumed.

Chocolate cravings are sometimes attributed to its magnesium content, on the basis that magnesium levels may fall during the luteal phase and menstruation. However, the evidence directly linking magnesium deficiency to chocolate craving specifically is limited and contested. If magnesium intake is a concern, better dietary sources include nuts, seeds, and legumes. Chocolate also contains compounds such as phenylethylamine and theobromine, which are sometimes described as mood-lifting, though phenylethylamine is rapidly metabolised in the body and its effects at the amounts found in food are uncertain.^[7] These explanations remain plausible but should not be taken as established fact.

Cravings for salty foods such as crisps, crackers, or processed snacks are also common and may relate to changes in aldosterone, a hormone that regulates sodium and fluid balance. Fluctuations in aldosterone during the luteal phase could affect how the body retains salt and water, potentially contributing to a desire for sodium-rich foods, though robust human evidence for this specific mechanism is limited.

Carbohydrate cravings, including bread, pasta, and rice, are linked to the possible serotonin-supporting effect of carbohydrates described above. While responding to cravings occasionally is unlikely to cause harm, choosing nutrient-dense alternatives where possible, such as dark chocolate over milk chocolate, or wholegrain carbohydrates over refined options, can help support more stable blood sugar and overall wellbeing during this phase of the cycle. The British Dietetic Association provides guidance on balanced eating that may be useful for anyone looking to make practical dietary adjustments.

How do hormones like oestrogen and progesterone affect appetite?

Oestrogen suppresses appetite around ovulation, while progesterone dominates the luteal phase and increases hunger, reduces satiety, and may intensify cravings for energy-dense foods.

Oestrogen and progesterone have broadly opposing effects on appetite, and their shifting balance across the menstrual cycle is a key reason why hunger and cravings fluctuate from week to week. Oestrogen, which peaks around ovulation, is associated with appetite suppression and may support insulin sensitivity, meaning the body manages blood sugar more efficiently during the follicular phase, though the strength of these effects varies between individuals and the evidence base is largely from observational and animal studies.

Progesterone, which rises after ovulation and dominates the luteal phase, has been associated with increased appetite, a preference for energy-dense foods, and a degree of insulin resistance in some studies. This hormonal environment may mean that in the week or two before a period, many people feel genuinely hungrier and find it harder to feel satisfied after eating. This is a physiological response, not a behavioural failing, though individual experience varies considerably.

Both hormones also interact with leptin, the hormone that signals fullness to the brain, and ghrelin, the hormone that signals hunger. Some studies suggest that leptin sensitivity may decrease and ghrelin levels may rise during the luteal phase, amplifying feelings of hunger, but findings across studies are not consistent and should be interpreted with caution.^[9]

Oestrogen additionally influences dopamine pathways in the brain, which are involved in reward and motivation. When oestrogen falls sharply in the days before menstruation, the reward response to food may intensify, making pleasurable foods feel more appealing than usual. Progesterone's effects on mood and anxiety may also increase emotional eating tendencies in some individuals, particularly those who experience premenstrual dysphoric disorder (PMDD), a more severe condition characterised by significant mood disturbance, anxiety, or depression in the luteal phase that resolves after menstruation begins, or significant premenstrual syndrome (PMS).^[1][16] The NHS provides information on both PMS and PMDD for anyone who recognises these patterns in themselves.

Understanding these hormonal mechanisms helps explain why appetite and food preferences are not constant throughout the month and why a consistent, balanced diet across the whole cycle, alongside adequate sleep and physical activity, can help moderate the peaks and troughs.

When are food cravings a sign of something worth discussing with your GP?

Cravings warrant a GP discussion if they trigger binge eating or loss of control around food, include cravings for non-food substances, or form part of a pattern of severe PMS or PMDD.

Food cravings around a period are usually a normal part of the menstrual cycle, but they are worth discussing with a GP when they are severe, significantly affect daily functioning, or are accompanied by other distressing symptoms. In particular, cravings that form part of a broader pattern of premenstrual dysphoric disorder (PMDD), a condition involving marked mood changes, anxiety, or depression in the luteal phase that resolves after menstruation begins, or severe PMS, warrant a clinical assessment.^[1][16] The NHS website provides further information on PMDD and when to seek help.

If cravings are intense enough to trigger episodes of binge eating, feelings of shame or loss of control around food, or compensatory behaviours such as restriction or purging, this may indicate an eating disorder that has been exacerbated by hormonal fluctuations. Eating disorders are serious mental health conditions and should be assessed by a GP, who can refer to appropriate specialist services. NICE guidance (NG69) supports early intervention for eating disorders, and a GP is the right first point of contact.^[10] The charity Beat (beateatingdisorders.org.uk) also provides support and information for people affected by eating disorders. If you or someone else is at immediate risk of harm, call 999 or go to your nearest accident and emergency department; if you are concerned but not in immediate danger, contact NHS 111 or your GP urgently.

Unusually strong or persistent cravings for non-food substances, a condition known as pica, can occasionally be linked to nutritional deficiencies such as iron deficiency anaemia, which is more common in people with heavy periods.^[12][13] If you notice cravings for ice, clay, chalk, or other non-food items, speak to your GP. A GP may arrange a full blood count (FBC) and ferritin test to check for iron deficiency, and can advise on management or referral if needed. The NHS provides information on heavy periods and iron deficiency anaemia that may be helpful.

Cravings that are accompanied by significant weight changes, fatigue, excessive thirst, or other unexplained symptoms may also warrant investigation to rule out conditions such as thyroid dysfunction or blood sugar irregularities. Contact your GP if cravings feel out of proportion, are worsening over time, or are affecting your relationship with food and your body.

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