Why am I so hungry on my period?

If – like me – you get a little snacky on or around your period, then let’s try and understand why we feel that way. Whether it’s a chocolate bar or a big, starchy, bowl of pesto pasta, we’re going to figure out the science behind the cravings and how to manage them. 

Why am I so hungry on my period?

If you ask this question every month, you’re not the only one. When it’s that time of the month and your cravings pick-up again, what actually is going on? 

As most things, it comes down to hormones.

As your hormones shift during your cycle, especially through the luteal phase (which is the second half of your cycle)¹, it can impact your body and how you feel. Oestrogen, for example, declines before the start of your period, which is why hunger cravings can increase because your appetite is less suppressed². Additionally, your progesterone levels decline. A decrease in progesterone can make you feel constantly hungry on a period, because it’s responsible for stimulating your appetite². 

Interestingly, according to a study from 2016, “higher progesterone in the luteal phase was weakly associated with higher craving for sweetened beverages”¹. So it’s not your fault you find yourself reaching for a can of coke when your period comes around. 

It’s also possible that we feel more hungry on a period because of our brain chemistry³. When our hormones shift during our cycle, the brain can become more sensitive to insulin levels changing. (Insulin is produced by our pancreas and regulates our blog sugar levels.) In 2023, some research hypothesised that insulin resistance in the brain could impact appetite, however this research needs more scientific study to confirm the theory³. 

Is it okay to eat a bit more on your period?

Absolutely! As we’ve now established it’s completely normal for you to feel hungrier on your period, thanks to all those pesky hormonal changes. People don’t tend to burn an excessive amount of calories just because they are on their period, but don’t let that stop you from indulging in your comfort foods. 

When does hunger peak on your period?

Premenstrual hunger is normal and so hunger will usually peak during the luteal phase, before your period starts. You feel hungry on your period because, when progesterone rises after ovulation it increases your appetite. Your increase in appetite could start a week or so before your period, and it will be most noticeable during your luteal phase.

It could be slightly different for you, which is why sometimes keeping a period food diary can be helpful. A food diary for your period can help to track what types of food you crave and when. Do you crave salty or sweet? Carbs or chocolate? Or perhaps maybe a selection of all (me too!). Keeping track will help you if you want to manage your food cravings.

Period cravings

As we’ve established, these cravings are completely normal, even if you do feel constantly hungry, and whilst it’s okay to indulge on these cravings it’s also important to balance them out with whole foods or exercise.

Most common period cravings

As our oestrogen levels dip we may have dips in our serotonin levels, causing us to lean towards our comfort foods for… well, comfort! Most people indulge in either salty, sweet or carb-heavy foods, such as⁴:

• Chocolate and sweets (this is probably number 1)
• Salty fries (think McDonalds!)
• Bread or pasta
• Deep-fried foods
• Ice-cream

Anyone else now extremely hungry?

Eating these sweet and carby foods can give us a temporary serotonin boost, which is why it feels so good to indulge in some greasy fries and butter-lathered bread and not have any regrets! After all, you have to deal with premenstrual (PMS) symptoms like fatigue and irritability so the least you can do is offer yourself a small serotonin boost.

How to manage period cravings

Listen to your body. No one knows it better than you. 

If you are worried about your period cravings, for example you think you are eating too much or you never feel full, then make sure to get in touch with your healthcare professional as there may be an underlying health condition. Or alternatively, you could speak to a dietitian.

Tips to manage period cravings⁵:

1. Prioritise protein: Meat, fish, beans or tofu can support you in feeling full and boost your serotonin levels, whilst reducing carb intake
2. Stay hydrated: It may sound obvious, but drinking water can help combat bloating
3. Eat small, frequent meals: Can help keep your blood sugar stable and prevent extreme hunger
4. Exercise: Get your mind off the cravings and boost serotonin by running or simply walking
5. Regular sleep: Your PMS symptoms will be worse if you do not have regular and consistent sleep
6. Try different carbs: Instead of bread and pasta, try lentils, beans or brown rice to level out insulin and sugar spikes

Still got a sweet tooth?

If, like me and surely like most, you have a sweet tooth, there are alternatives to reaching for a chocolate bar or a bag of sweets that will still curb your craving for sweet things. For example⁶:

• Fruit and greek yoghurt
• Smoothies
• Sugar-free chewing gum
• Sugar-free drinks
• Trail mix

Understanding that your body’s cravings can simply be a signal for calories and nutrients, and nourishing yourself with healthier options can help satisfy that urge without any of the guilt.