{"id":29355,"date":"2022-03-22T02:25:42","date_gmt":"2022-03-22T02:25:42","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=29355"},"modified":"2025-04-10T21:58:43","modified_gmt":"2025-04-10T21:58:43","slug":"period-food-cravings","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/period-food-cravings\/","title":{"rendered":"What Causes Period Food Cravings? We Dove into the Research and This is What We Learned"},"content":{"rendered":"

If you\u2019ve noticed that you have <\/em>cravings before your period<\/a><\/em> (think: sugar, carbs, or salt), it\u2019s not just you. Research shows that <\/em>period cravings<\/em> are legit. We spoke to experts about what to know about these cravings\u2014and how to curb them.<\/em><\/p>\n\n\n

Along with cramps<\/a> and mood swings, food cravings are one of the main symptoms that women associate with \u201cthat time of the month.\u201d In fact, many women claim that right before their period starts<\/a>, they have a sudden hankering for particular foods they might not yearn for the rest<\/a> of the month.\u00a0<\/p>\n\n\n

Whether it is carby food like bread or pasta, salty snacks such as chips, popcorn, or Chinese food, or sugary sweets like candy and chocolate, that satiate your taste buds before or during your menstrual cycle, know that you aren\u2019t alone. Period cravings are a real thing, and we spoke to the experts to get the lowdown on what exactly causes them, when they start, and how you should handle them.\u00a0<\/p>\n\n\n

Are Period Cravings Real?<\/h2>\n\n\n\n
\"period<\/figure>\n\n\n

Period cravings are most definitely not in your imagination, says Laurence Orbuch, MD<\/a>, Director of GYN Laparoscopic\/Robotic Associates LA located in Beverly Hills, California. And, similar to pregnancy cravings<\/a>, they\u2019re linked to the hormonal fluctuations that happen during your cycle.\u00a0<\/p>\n\n\n

\u201cThere is research to support that cravings are indeed a real side effect for many women during their menstrual cycle,\u201d says Keri Gans, RDN<\/a>, a nutrition consultant and the author of The Small Change Diet. A 2016 study<\/a> published in the The FASEB Journal<\/em> found the changes in hormone levels that happen during the menstruation cycle are responsible for period cravings. As estrogen and progesterone levels rise, your cravings for sweets and carbs increase too.<\/p>\n\n\n

They also discovered that specific cravings, including sweet versus savory, correlate with changes in different hormones. Per the research, estradiol (aka estrogen) is responsible for your carbohydrate cravings, while progesterone makes you yearn for sweets.\u00a0<\/p>\n\n\n

When Do Period Cravings Start?\u00a0<\/h2>\n\n\n

For some women, period food cravings can begin anywhere from seven to 14 days before their period actually starts, explains Gans. \u201cThis part of the cycle, known as the luteal phase, is when levels of the hormones estrogen and progesterone start to change, causing many side effects that are part of PMS<\/a> (premenstrual syndrome).\u201d<\/p>\n\n\n

However, you may also have cravings later on. \u201cThe latter half of a woman’s menstrual cycle is progesterone predominant, and progesterone has an appetite-enhancing effect,\u201d notes Dr. Orbuch. So whether you\u2019re craving pizza on your period (or some other specific food) or simply craving more food at certain times of the month, it\u2019s entirely normal.<\/p>\n\n\n

How to Stop Period Cravings<\/h2>\n\n\n\n
\"Foods<\/figure>\n\n\n

While period cravings can be annoying, it may not be the best idea to try and curb them (in fact, it might not even be possible). Gans says the best thing you can do is to actually give into your cravings. \u201cIf you try and avoid it, you actually might end up eating more calories by eating so many different foods that aren\u2019t satisfying,\u201d she explains. \u201cIt is impossible to curb the cravings, but smart choices of foods to satisfy the cravings are recommended,\u201d agrees Dr. Orbuch.\u00a0<\/p>\n\n\n

One strategy to potentially mitigate period cravings is to not deprive yourself of foods you like the other days of the month, says Gans. In fact, she maintains it is best to try and enjoy the foods you typically crave other times throughout the month. \u201cThe more you deprive yourself of a certain food, the more you are simply going to want it.\u201d<\/p>\n\n\n

However, there are ways to indulge your period cravings without compromising your health. Below, Gans offers some tips and tricks for satisfying common period cravings.<\/p>\n\n\n

If You\u2019re Craving Chocolate on Your Period\u2026<\/h3>\n\n\n

Fact: Nearly half of women in the United States crave chocolate around their period, but women in other countries are less likely to experience this. In a 2017 study published in the journal PLOS ONE<\/em><\/a>, researchers suggest that it might be the actual concept of \u201cperiod cravings\u201d embraced in western culture and the idea that menstruation is a \u201cperceived trigger or cause of chocolate cravings, perhaps in an effort to justify consumption of an otherwise \u2018forbidden\u2019 food.\u201d\u00a0<\/p>\n\n\n

While there may be some truth to it, that\u2019s likely not the only reason so many women are craving chocolate on their period. Right before your period, magnesium levels drop\u2014and chocolate happens to be a good source of it. In fact, in a study of 32 women with PMS, oral supplementation of 360 mg of magnesium three times a day starting on the 15th day of their cycle reduced some PMS symptoms<\/a>.<\/p>\n\n\n\n

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Hormone Balance<\/div>\n\t\t\t\t\t
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If you\u2019re wondering what to eat when you\u2019re craving chocolate on your period, the answer may surprise you. Gans says it\u2019s typically best to succumb to the actual craving and have a small piece of chocolate (like a square, a mini chocolate bar, or a few small Hershey kisses). Try and stick to healthier versions of chocolate, like a dark, antioxidant-rich piece versus a more processed version. And, if you can\u2019t stick to small servings, Gans suggests trying a low-fat chocolate milk or hot chocolate, a trail mix with cocoa nibs, oatmeal with cocoa powder, or a couple of frozen chocolate-covered strawberries.<\/p>\n\n\n

If You\u2019re Craving Salt Before or During Your Period\u2026<\/h3>\n\n\n

Craving sodium before or during your period? \u201cA pickle is always a great choice for salt cravings,\u201d Gans says. Her other go-tos for healthy salty snacks are popcorn mixed with roasted nuts or edamame, and pretzels dipped in hummus or a tablespoon of nut butter. Each savory option has protein<\/a> and fiber<\/a> to aid in satiety.<\/p>\n\n\n

If You\u2019re Craving Sugar Before or During Your Period\u2026<\/h3>\n\n\n

If you\u2019re experiencing sugar cravings during your period, try and reach for something nutritious first. Gans recommends starting with a piece of fruit or flavored Greek yogurt. If that doesn\u2019t do the trick, she suggests aiming for a small serving of dark chocolate for a sweet treat.<\/p>\n\n\n

If You\u2019re Craving Carbs Before or During Your Period\u2026<\/h3>\n\n\n

If you\u2019re craving carbs, Gans suggests trying any of the suggestions above since they contain carbs and vary in sweet and savory taste profiles. However, keep in mind that not all carbs are created equal.\u00a0<\/p>\n\n\n

Per the American Heart Association<\/a>, complex carbohydrates\u2013whole grains, legumes, and starchy vegetables\u2013are rich in fiber, which your body digests more slowly, gradually releasing glucose into the bloodstream. This makes you feel full and less likely to overconsume.<\/p>\n\n\n

Simple carbohydrates on the other hand, including white flour and sugar, boast less nutrients and fiber because they have been processed. This makes them hit the bloodstream faster, making you more likely to keep eating.\u00a0<\/p>\n\n\n

If you do crave carbohydrates, try indulging in less processed foods that contain little to no simple sugar. For example, try a piece of fruit or bowl of oatmeal (with some chocolate chips, of course!).\u00a0<\/p>\n\n\n

FAQs<\/h2>\n\n\n

1. What are the best foods to give into for period cravings?<\/strong>
It\u2019s perfectly fine to indulge cravings in moderation during your period, especially if you choose healthier alternatives. If you’re craving chocolate, opt for dark chocolate with at least 70% cacao\u2014it\u2019s rich in magnesium and antioxidants. Craving salty snacks? Go for roasted chickpeas or popcorn with a light sprinkle of sea salt. For carb cravings, whole-grain pasta or oatmeal can satisfy while keeping your energy steady.<\/p>\n\n\n

2. What foods help reduce bloating<\/a> during your period?<\/strong>
To reduce bloating, focus on potassium-rich foods like bananas, sweet potatoes, and spinach, which help regulate fluid retention. Adding ginger tea or peppermint tea to your routine can also ease digestive discomfort. Avoid overly salty or processed foods, as these can worsen bloating.<\/p>\n\n\n

3. Should I avoid caffeine while on my period?<\/strong>
While you don\u2019t have to completely avoid caffeine, consuming it in moderation is key. High doses of caffeine can increase anxiety, worsen cramps, and disrupt sleep<\/a>. Swap coffee for green tea, which contains less caffeine and added antioxidants to support overall wellness.<\/p>\n\n\n

4. What are the best snacks to boost mood during your period?<\/strong>
Mood-boosting snacks include a handful of walnuts or almonds, which are rich in omega-3 fatty acids and magnesium. Fresh berries or a smoothie<\/a> with leafy greens<\/a> and bananas can provide a natural sugar boost alongside essential vitamins. Dark chocolate is another great option for improving mood and reducing stress.<\/p>\n\n\n

5. Are there foods that can help with menstrual cramps?<\/strong>
Yes! Anti-inflammatory foods like salmon, walnuts, and flaxseeds are high in omega-3 fatty acids, which can reduce inflammation<\/a> and alleviate cramps. Leafy greens like kale and spinach, rich in calcium and magnesium, are also helpful. Don\u2019t forget hydration\u2014water and herbal teas can make a big difference in easing cramps.<\/p>\n\n\n

The Takeaway<\/h2>\n\n\n

If you are experiencing period cravings, don\u2019t fight them. Instead, lean into them in the healthiest way possible. \u201cEating a well-balanced, mostly organic and no-preservative diet is the best way to go,\u201d says Dr. Orbuch. However, indulging in some cravings is also acceptable\u2013especially when it\u2019s that time of the month!<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

If you\u2019ve noticed that you have cravings before your period (think: sugar, carbs, or salt), it\u2019s not just you. Research shows that period cravings are legit. We spoke to experts about what to know about these cravings\u2014and how to curb them. Along with cramps and mood swings, food cravings are one of the main symptoms […]<\/p>\n","protected":false},"author":74,"featured_media":29358,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[252,9416,263,666],"coauthors":[21980],"class_list":["post-29355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-clean-eating","tag-cravings","tag-digestive-health","tag-period"],"acf":[],"yoast_head":"\nWhat Causes Period Food Cravings? 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Experts explain the science behind your hankering for sweet or salty foods during that time of the month.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/period-food-cravings\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-22T02:25:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-04-10T21:58:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/03\/period-food-cravings-chocolate-brownies-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1433\" \/>\n\t<meta property=\"og:image:height\" content=\"661\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Leah Groth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Leah Groth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/period-food-cravings\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/period-food-cravings\/\"},\"author\":{\"name\":\"Leah Groth\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/f9609bf1b4a7758c58179467df28590b\"},\"headline\":\"What Causes Period Food Cravings? 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