Intense hunger and specific food cravings in the days leading up to menstruation are common, often referred to as premenstrual hunger. This heightened appetite typically occurs during the luteal phase of the menstrual cycle, which is the time after ovulation and before the start of the period. This change in appetite is a physiological response driven by hormonal and metabolic fluctuations within the body. Understanding this internal process validates the strong urge to eat more, which prepares the body for menstruation.
The Hormonal Shift: Progesterone and Estrogen
The primary drivers of this increased appetite are the reproductive hormones, estrogen and progesterone. During the follicular phase (the first half of the cycle), higher estrogen levels suppress appetite and decrease food intake. Following ovulation, the body enters the luteal phase, dominated by a surge in progesterone. Progesterone acts as an appetite stimulant, counteracting estrogen’s effects and signaling the body to increase food consumption. Both hormones then drop sharply just before menstruation, disrupting the signaling systems that regulate hunger.
The Link Between Metabolism and Calorie Demand
Beyond hormonal signals, the body’s energy expenditure changes during the luteal phase, contributing to the feeling of hunger. Research suggests that the Basal Metabolic Rate (BMR)—the energy the body uses at rest—increases slightly in the two weeks before a period. This metabolic increase is partly due to the thermogenic effect of progesterone, which raises the body’s core temperature. This increased energy burn translates into a slightly higher daily caloric need for the body to maintain its basic functions. The body naturally responds to this slight deficit by sending stronger hunger signals to encourage the consumption of more food.
Why We Crave Specific Foods
Premenstrual hunger often manifests as specific cravings, most commonly for carbohydrates and sugary foods. This preference is linked to the drop in estrogen levels before menstruation, which affects the neurotransmitter serotonin. Serotonin is a brain chemical associated with well-being, and its activity tends to decrease during the premenstrual phase. The body attempts to restore balance by seeking foods that boost serotonin production. Consuming carbohydrates facilitates the entry of the amino acid tryptophan into the brain, a precursor to serotonin. This process offers a temporary mood lift, acting as self-medication for the irritability and low mood associated with premenstrual syndrome (PMS). The desire for sweets or starchy foods is often a neuropsychological drive to stabilize mood.
Practical Approaches to Managing Premenstrual Hunger
Managing this cyclical surge in appetite involves supporting the body’s physiological needs and stabilizing blood sugar.
Dietary Strategies
Incorporating complex carbohydrates into the diet is a beneficial strategy, as they provide the serotonin boost the body seeks without causing rapid energy crashes. Foods like whole grains, beans, and lentils offer fiber, which slows digestion and helps maintain steady blood sugar levels. Pairing these complex carbohydrates with lean protein and healthy fats at every meal enhances satiety and prevents sudden hunger pangs. Protein and fat take longer to digest, helping to keep you feeling full for extended periods.
Lifestyle Adjustments
Hydration is important, as thirst can sometimes be mistaken for hunger, so drinking plenty of water throughout the day can help. For those experiencing cravings for chocolate, turning to dark chocolate can be a helpful compromise, as it contains magnesium, a mineral that may be depleted premenstrually. Eating smaller, more frequent meals can prevent blood sugar from dipping too low, reducing the severity of cravings. Prioritizing sleep and engaging in light exercise also help manage stress and support mood, indirectly easing the premenstrual hunger response.