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Many women who are menstruating (on their period) experience increased hunger and sugar and carbohydrate cravings about a week or two before their period. These changes in eating habits occur because of hormonal changes during the menstrual cycle. 

In addition to mood swings, fatigue, cramping, food cravings, and increased hunger are typical symptoms of premenstrual syndrome (PMS). Please keep reading to learn more.

The Menstrual Cycle: A Brief Overview

Different Phases of the Menstrual Cycle

The menstrual cycle is a series of physiological and hormonal changes in the female reproductive system that occur in preparation for a possible pregnancy. 

Day 1 of the cycle is the first day of bleeding. The cycle ends on the last day before the next period. One cycle typically lasts 28 days (normal range 21-35 days). The menstrual cycle consists of the following four phases:

Menstrual Phase

This is the phase in which the uterine lining is shed through the vagina if a pregnancy has not occurred. Menstrual bleeding usually lasts for 3-7 days. 

Follicular Phase

This is the phase that starts when you get your period and ends with ovulation (it overlaps with the menstrual phase). During the follicular phase, estrogen starts rising to make the uterine lining thick. Another hormone called the follicle-stimulating hormone (FSH) stimulates the growth of follicles in the ovaries. Between days 10 and 14 of the menstrual cycle, these developing follicles mature to form an ovum (egg).

Ovulation

Ovulation is the release of an egg from the ovary. It occurs roughly mid-cycle (day 14 in a 28-day cycle). Ovulation is triggered by a rise in luteinizing hormone (LH).

Luteal Phase

The luteal phase starts after ovulation and lasts until either pregnancy or menstrual bleeding occurs (days 15 to 28 of the cycle). Progesterone hormone levels rise during the luteal phase to prepare the lining of the uterus for the implantation of a fertilized egg. If pregnancy doesn’t occur, both estrogen and progesterone levels fall, and the thickened uterine lining is shed by way of menstrual bleeding.

Learn more: Women's Health: How Long Should a Period Last?

What Causes Increased Hunger During a Menstrual Period?

The main cause of increased hunger during menstrual periods is hormonal fluctuations. Let’s take a closer look.

How Hormone Changes During the Menstrual Cycle Influence Appetite and Hunger Levels

Estrogen

Estrogen hormone boosts mood and suppresses appetite. Falling estrogen levels in the days leading up to your period can lead to increased appetite and food cravings.

Progesterone 

The progesterone hormone stimulates appetite. While progesterone levels also fall in the days before you bleed, the fall in estrogen levels makes progesterone the dominant hormone in the body. This can increase appetite.

Cortisol

Levels of the stress hormone cortisol also fluctuate during the menstrual cycle. Studies have found that cortisol levels are higher during the follicular phase compared to the luteal phase. High cortisol levels are linked to feeling extra hungry, overeating, and having stronger cravings for high-fat and sugary foods.

Serotonin

Many women experience uncomfortable PMS symptoms such as fatigue, irritability, mood swings, bloating, abdominal cramps, breast tenderness, back pain, and headache during the premenstrual period. Eating comfort foods such as carbs and sugary foods causes the release of a natural chemical called serotonin in the brain. Higher serotonin levels boost mood and happy feelings during the PMS phase.

Ghrelin and Leptin

Ghrelin and leptin are hormones that regulate hunger and satiety (feeling full). Ghrelin increases appetite, while leptin has the opposite effect. Fluctuations in estrogen and progesterone during the menstrual cycle can affect ghrelin and leptin levels and cause changes in hunger and appetite.

Insulin

Insulin is a hormone responsible for taking blood sugar levels down by allowing glucose to enter the body’s cells for energy. Insulin sensitivity refers to how the cells respond to this hormone. Metabolic changes occur during the menstrual cycle to meet the high-energy demands of the thickening uterine lining. High insulin sensitivity during the follicular phase can produce increased hunger. 

When Are You Most Hungry During Your Period?

Researchers found that you are most hungry during the luteal phase of your menstrual cycle. This is the premenstrual phase in the run-up to a pregnancy or menstrual bleeding.

Possible reasons for food cravings, increased protein intake, and increased caloric intake during the luteal phase of the menstrual cycle include:

• Rising levels of progesterone that cause an increase in appetite

• Higher demands for energy and nutrient-dense foods to thicken the uterine lining 

• Cravings for fats, carbohydrates, and sugary foods as PMS kicks in

Hunger may also be increased during the follicular phase due to high cortisol levels and increased insulin sensitivity.

Tips for Healthy Eating During Your Period

Choose Healthy Foods 

What you eat plays a huge role in balancing hormone levels in your body. You can keep hunger cravings at bay by eating a healthy, balanced diet. Eat more of certain foods like whole foods (fruits and vegetables), whole grains, nutritious proteins, and fiber-rich foods that keep you feeling full longer. Avoid processed foods, saturated fats, caffeine, and alcohol.

Eat Nutrient-Dense Foods

Nutrients such as protein, healthy fats, omega-3 fatty acids, and fiber can support your body during menstrual cycle changes and also reduce troublesome PMS symptoms. Avoiding salty foods can reduce fluid retention, bloating, and breast tenderness.

Substitute Unhealthy Cravings with Healthier Options

If you experience cravings during your period, choose healthier alternatives such as fruit for sugar cravings and a small piece of dark chocolate if you’re craving chocolate. Eat nuts and seeds if you have salt cravings. You don’t have to give up your favorite foods, but you can choose smaller portions and only eat when you feel hungry.

Hydrate to Keep Hunger in Check

Staying well hydrated throughout the day helps to curb cravings and hunger. In addition, when you stay hydrated, it helps bloating and cramps by flushing out excess water from your body. Learn more: Does Tylenol Help With Menstrual Cramps?

Techniques to Manage Cravings and Stop Period Hunger

Plan Your Meals and Snacks

Planning your meals and snacks not only saves you time but also helps to control unhealthy eating. A good meal plan should include whole foods, lean protein, and fiber, and limit processed foods and added sugar.

Practice Mindful Eating 

Mindful eating means paying full attention to the color, taste, smell, and texture of your food without distractions. Eating mindfully can help you distinguish between true hunger and mindless eating.

Get Regular Exercise

Regular exercise has been found to improve appetite regulation and aid in weight control. Light walking and other forms of light cardio are some of the best exercises to do during your period.

Try Yoga and Meditation

Stress and anxiety can lead to stress eating. Practicing yoga, meditation, and deep breathing exercises can help with stress management during all the different phases of your menstrual cycle.

Get Enough Sleep and Rest

Adequate sleep and rest are vital to keep hormones in balance and prevent excessive hunger during your period. 

How Many More Calories a Day Do You Burn on Your Period?

You may burn a few extra calories while you’re on your period, but this is not a significant amount. Studies have shown that the resting metabolic rate or RMR (the amount of energy the body uses at rest), increases during the luteal phase of the menstrual cycle. This may be in preparation for pregnancy. The increase in RMR may lead to a minor increase in the number of calories burned at rest. Note that the basal metabolic rate (BMR) can decrease during menstruation, which can result in fewer calories burned at rest.

When to Consult a Healthcare Provider

Period cravings, hunger pangs, and small increases in appetite and food intake during your period can be managed with healthy lifestyle changes. However, you should contact your healthcare professional if you are experiencing compulsive eating, binge eating, extreme hunger, or never feeling full. There may be other health problems going on that should be investigated.