What Are the Most Common Period Cravings and Why Do They Happen?

Craving chocolate, chips, or something salty before your period? You're not alone! Many women experience intense food craving on periods. But why do these cravings happen, and is it okay to indulge? In this blog, we’ll uncover the science behind period cravings, explore the most common period cravings list women crave, and share healthier snack alternatives to satisfy your cravings without guilt.

What Are the Causes of Cravings in Periods?

Period cravings aren't just in your head—they're driven by hormonal changes during the menstrual cycle. Fluctuating levels of estrogen and progesterone influence serotonin, the "feel-good" chemical in your brain, leading to mood swings and a desire for comfort foods.

For many, cravings begin in the luteal phase, the second half of the cycle leading up to menstruation. This is when progesterone peaks, and the body seeks energy-dense foods to stabilize mood and provide quick energy. Additionally, fluctuating blood sugar levels during this phase can intensify cravings for sugary or carb-heavy foods as your body tries to balance glucose levels. Low magnesium levels during this time can also trigger cravings for chocolate, which is rich in magnesium.

What Are the Most Common Menstrual Food Cravings?

Period cravings vary from person to person, but some foods like sweets, carbs, and salty snacks are universally popular. Let’s explore the most common craving food before periods and why your body might be asking for them.

1- Craving Carbs During Periods

Carbohydrates are a go-to for many during their period because they play a direct role in boosting serotonin levels. As serotonin helps regulate mood and promote feelings of happiness, it’s no wonder we crave comforting carbs like bread, pasta, and pizza. However, this craving isn’t just emotional—carbs also provide a quick and steady source of energy, which your body needs more of during menstruation due to increased calorie expenditure.

2- Craving Sugar During Periods

Craving sweets during periods is incredibly common, especially when it comes to chocolate. The relationship between chocolate and menstruation is practically legendary, and for good reason. Chocolate is rich in magnesium, which tends to dip during the premenstrual phase, and this deficiency can intensify cravings. Additionally, sugary treats provide a rapid energy boost, which can feel like a lifesaver when fatigue strikes.

3- Craving Sodium During Periods

Salty snacks like chips, pretzels, and fries often dominate period cravings, and there’s a physiological reason behind this. Hormonal changes during your cycle can lead to shifts in your body’s fluid balance, potentially causing a mild loss of sodium. Your body’s way of compensating for this is to crave salty foods, which can help restore balance and make you feel more hydrated. 

Is It Okay To Indulge in Food Cravings During Period?

Yes, it’s absolutely okay to indulge in your food cravings during your period, but the key is doing so mindfully. Menstruation takes a toll on your body, both physically and emotionally, and giving in to cravings can provide comfort and satisfaction during this challenging time. However, overindulgence can lead to spikes and crashes in blood sugar levels, leaving you feeling sluggish or irritable. It may also worsen common period symptoms like bloating and fatigue. 

That said, restricting yourself too strictly during this time can increase stress and make cravings even more intense. Allowing yourself a piece of chocolate or a serving of salty snacks can help you feel more relaxed and in control, reducing the likelihood of a binge later on.

How To Stop Period Cravings?

Stopping period cravings—or at least managing them—starts with understanding your body’s signals and making small, mindful changes.

1- Stay Hydrated

Dehydration can mimic hunger, leading you to reach for snacks when your body is actually craving water. Drinking plenty of fluids throughout the day can help keep your cravings at bay. Opt for water, herbal teas, or electrolyte-rich drinks to stay hydrated and reduce bloating.

2- Eat Regular, Balanced Meals

Skipping meals or eating irregularly can cause blood sugar levels to drop, which intensifies cravings for quick energy sources like sugar or carbs. Ensure your meals are balanced, with a mix of protein, healthy fats, and fiber to keep you satisfied and stabilize blood sugar levels.

3- Manage Stress Levels

Stress can significantly amplify period cravings, as your body looks for comfort in quick-fix foods. Practice stress-reducing techniques such as yoga, meditation, deep breathing, or even a relaxing walk to keep cravings under control.

4- Get Enough Sleep

Lack of sleep disrupts the hormones that regulate hunger, making cravings more intense. Prioritize 7–9 hours of quality sleep per night to support your body during the menstrual cycle and minimize cravings.

5- Opt for Healthy Swaps

When cravings strike, try healthier alternatives that satisfy your desire while offering nutritional benefits. Learn more about healthier period cravings snacks below.

Best Foods for PMS Cravings That Are Also Healthy

Instead of reaching for heavily processed snacks, consider these nutrient-packed options to tackle your period cravings.

Craving Sweets? 

Instead of reaching for sugary desserts, opt for:

• Fresh Fruits: Berries, bananas, or apples provide natural sweetness along with vitamins, antioxidants, and fiber to support your body. They also stabilize blood sugar levels better than refined sugar.
• Dark Chocolate: Choose dark chocolate with at least 70% cocoa. It satisfies your chocolate craving while offering magnesium, which can help ease PMS symptoms and improve mood.

Craving Carbs? 

Instead of refined carbs like white bread or pasta, opt for:

• Sweet Potatoes: Packed with fiber, vitamins A and C, and natural sweetness, sweet potatoes are a nutrient-dense alternative to refined carbs.
• Whole-Grain Toast: Whole grains are high in fiber and complex carbs, which provide long-lasting energy without the blood sugar spikes caused by processed carbs.

Craving Salty Snacks? 

Instead of chips, fries, or other processed snacks high in unhealthy fats and sodium, opt for:

• Roasted Nuts: A handful of almonds, walnuts, or cashews satisfies the salt craving while providing protein, healthy fats, and magnesium. Choose unsalted or lightly salted varieties for a healthier option.
• Air-Popped Popcorn: This low-calorie snack is rich in fiber and can be seasoned with a pinch of salt or your favorite spices for flavor without excess sodium.

These healthier alternatives not only satisfy cravings but also provide essential nutrients that your body needs during PMS. This ensures you feel satisfied and energized without the guilt, making your PMS cravings manageable and your cycle more comfortable.

Takeaway

Period cravings are a natural response to the hormonal fluctuations that occur during your menstrual cycle. These cravings can be your body’s way of signaling a need for certain nutrients or a quick energy boost. While indulging occasionally is perfectly fine and can provide comfort, making mindful food choices can help you feel more energized, reduce bloating, and maintain stable moods throughout your cycle. Finding balance is key—listen to your body and honor its signals, but aim to choose nutrient-dense options that satisfy your cravings without compromising your health goals.

FAQs

Q: Is it normal to have cravings during period?

Ans: Yes, cravings during your period are entirely normal. Hormonal fluctuations, especially changes in estrogen and progesterone, can influence serotonin levels, leading to mood swings and a desire for comfort foods. Your body may also signal a need for specific nutrients, like magnesium or quick energy, during this time. Understanding these signals can help you manage cravings better and make balanced choices while still enjoying occasional indulgences.

Q: Is it normal to want to eat more on your period?

Ans: Yes, feeling hungrier during your period is normal. Hormonal changes and your body’s increased energy expenditure can lead to a bigger appetite. Your metabolism tends to speed up slightly, which is why you might crave calorie-dense foods. Eating balanced meals with a mix of protein, fiber, and healthy fats can help keep hunger in check while ensuring you get the nutrients your body needs to stay energized.

Q: Will I gain weight if I eat my period cravings?

Ans: Indulging in your period cravings occasionally is unlikely to cause significant weight gain. Temporary water retention or bloating might make you feel heavier, but it’s usually short-lived. The key is balance and portion control—enjoy your favorite treats in moderation and pair them with nutrient-dense meals. Staying active and hydrated can also help manage any temporary weight fluctuations during your cycle.

Q: Should I eat sweets on my period?

Ans: Yes, eating sweets during your period is fine in moderation. Craving sweets, especially chocolate, is common due to hormonal changes and magnesium deficiency. Choosing dark chocolate with at least 70% cocoa is a healthier option, as it satisfies your sweet tooth while providing magnesium and antioxidants.