It’s extremely common to feel unusually hungry right before or during your period. These cravings—often for chocolate, sweets, salty snacks, or carb-heavy foods—are closely linked to hormonal shifts throughout your menstrual cycle. Period hunger is a key symptom of premenstrual syndrome (PMS), and for some people, it can feel intense enough to disrupt normal eating habits.

Understanding why these cravings happen can help you manage them more easily, support your health, and respond to your body in a balanced way instead of feeling frustrated or out of control.

Why Period Cravings Happen

Period cravings stem mostly from changes in hormones that fluctuate throughout your cycle.

progesterone rises
After ovulation, progesterone increases naturally. This hormone stimulates appetite and can make you feel hungrier than usual.

serotonin decreases
Serotonin—the “feel-good” hormone—drops during the luteal phase. Low serotonin is linked to:

  • cravings for sugary foods

  • irritability

  • low energy

  • emotional eating

Sugary or carb-rich foods temporarily increase serotonin, which is why cravings feel so compelling.

blood sugar fluctuations
Hormonal shifts can also cause changes in blood sugar levels. If your blood sugar drops, your body signals hunger more intensely, pushing you toward quick-energy foods like sweets, pastries, chips, or bread.

Understanding Menstrual Cycle Phases

Your menstrual cravings make more sense when you understand the four hormonal phases of your cycle. The menstrual cycle usually lasts between 21 and 35 days, and each phase triggers unique physical and emotional responses.

menstrual phase
Bleeding occurs as the uterine lining sheds. Hormone levels are at their lowest, which can lead to fatigue, weakness, and cravings for comfort foods.

follicular phase
Begins on the first day of the period and continues until ovulation. Estrogen slowly rises, usually improving energy, mood, and appetite control.

ovulation
A mature egg is released. Energy levels may peak, appetite may stabilize, and cravings tend to be minimal during this phase.

luteal phase
The most important phase for cravings. Progesterone rises, estrogen dips, and serotonin drops—all combining to increase hunger, cravings, irritability, bloating, and fatigue.

This is the phase when most people say, “Why am I eating nonstop?”

Appetite Before And During Your Period

Studies show that many people eat significantly more during the luteal phase. Research has found:

  • increased protein intake

  • higher carbohydrate cravings

  • more frequent snacking

  • higher daily calorie intake overall

This happens because progesterone prepares the body for a potential pregnancy by increasing appetite and slowing digestion slightly, leading to feelings of fullness that don’t last as long.

Leptin—the hormone that helps suppress appetite—also fluctuates, sometimes rising and sometimes falling. When leptin dips, you may feel hungry even shortly after eating.

Why You Crave Sugary Foods And Carbs

Carbohydrates provide fast energy and trigger the release of serotonin, which helps stabilize mood. This makes sugary treats especially appealing right before your period.

Common cravings include:

  • chocolate

  • cookies and brownies

  • chips and salty snacks

  • bread, pasta, and noodles

  • ice cream

  • sweet drinks

These foods feel emotionally comforting because they temporarily improve mood, reduce stress, and satisfy your brain’s request for quick energy when serotonin is low.

For many people, cravings peak in the late-luteal phase—the final days before bleeding begins.

Do You Actually Need More Calories On Your Period?

Yes—slightly.

Your resting metabolic rate (RMR) increases for many people during the luteal phase. This means your body burns a bit more energy even at rest. Studies show:

  • about 47% of research reports higher metabolism after ovulation

  • basal metabolic rate (BMR) drops during menstruation

  • calorie needs rise naturally when the body prepares for a possible pregnancy

Although the increase is relatively small (usually 5–10%), it is enough to influence hunger signals. In other words:

???? You’re not imagining the hunger—it’s biological.

However, this doesn’t mean you need to drastically increase your calorie intake. It simply means it’s normal to feel hungrier and seek energy-dense foods.

How To Manage Cravings In A Healthy Way

You don’t need to fight your cravings aggressively. Instead, choose strategies that support your body without making you feel restricted.

increase calcium intake
Calcium-rich foods can help reduce PMS hunger and stabilize mood.

choose nutritious sweet options
If you crave sweets, try fruit, dark chocolate, or yogurt to satisfy the desire without overloading on sugar.

eat enough protein
Protein helps keep you full and reduces blood sugar spikes.

drink water consistently
Dehydration can increase perceived hunger and worsen cravings.

eat small meals throughout the day
This prevents drastic drops in blood sugar.

focus on fiber
Whole grains, vegetables, beans, and nuts help slow digestion and keep cravings under control.

Most importantly:
???? It’s OK to indulge without guilt.
Period cravings are a normal biological response—not a lack of discipline.

A Quick Review

Feeling hungrier before and during your period is completely normal. Hormonal changes—especially shifts in progesterone, estrogen, serotonin, leptin, and metabolic rate—have a powerful effect on appetite and cravings.

Supporting your body with nutrient-rich foods (fiber, fruits, lean proteins, whole grains) can help stabilize hunger, but treating yourself to a sweet snack is also perfectly fine.

Your body is working hard during this phase of your cycle, and cravings are simply a natural part of that process.