Increased appetite and distinct food cravings in the days leading up to menstruation are reported by a large majority of women. This monthly shift in eating patterns is a common symptom associated with the premenstrual phase, often falling under the umbrella of Premenstrual Syndrome (PMS). This heightened desire to eat is not a lack of willpower, but a normal physiological response to the natural ebb and flow of hormones. Understanding the biological drivers behind this temporary change explains why the urge to eat more, particularly certain types of food, feels so compelling.
The Luteal Phase and Appetite Changes
The timing of this appetite surge is closely linked to the latter half of the menstrual cycle, known as the luteal phase. This phase begins right after ovulation and ends on the first day of the menstrual period, typically lasting about 10 to 14 days. It is during this time that hormonal shifts prepare the body for a potential pregnancy.
Daily caloric intake often increases during the luteal phase compared to the follicular phase (the first half of the cycle). This increase in energy consumption can range significantly, with some research indicating a rise of 90 to over 500 calories per day. This pattern confirms that increased hunger is a widespread and expected occurrence in the days before a period.
Hormonal Drivers of Increased Hunger
The primary hormones responsible for regulating the menstrual cycle are estrogen and progesterone, and their fluctuations are the root cause of the appetite change. Estrogen, which is dominant during the first half of the cycle, is believed to have an appetite-suppressing effect. In contrast, progesterone, which rises sharply after ovulation and dominates the luteal phase, stimulates appetite.
Progesterone’s rise in the luteal phase is associated with an increase in the Basal Metabolic Rate (BMR). This means the body burns more calories at rest due to the hormone’s thermogenic effect. This rise in energy expenditure, sometimes calculated to be 100 to 300 extra calories per day, creates a genuine biological need for increased caloric intake.
These hormonal shifts also impact brain chemistry, specifically neurotransmitters that govern mood and hunger. Serotonin, often called the “feel-good” chemical, tends to decrease as estrogen levels drop in the late luteal phase. This decline in serotonin can trigger hunger signals, as the brain seeks external ways to boost its mood and regulate emotional well-being.
Understanding Specific Food Cravings
The increased hunger signal typically translates into specific cravings, most commonly for foods rich in carbohydrates, sugar, and fat. The desire for these particular macronutrients is a direct result of the attempt to quickly counteract the mood and energy dips caused by the hormonal changes. Simple carbohydrates and sugary foods are rapidly converted to glucose, which plays a role in the production of serotonin.
Consuming these comfort foods provides a temporary, satisfying spike in serotonin, which helps to alleviate the low mood, irritability, or fatigue often experienced in the premenstrual phase. Cravings for high-fat and salty foods, such as chips or cheesy dishes, are also frequent and may relate to the overall stress response or the body’s search for dense energy sources. Some specific cravings, like for chocolate, may also reflect an attempt by the body to correct for a potential drop in magnesium levels, a mineral abundant in cocoa.
Strategies for Managing Pre-Period Eating Patterns
Managing increased hunger and specific cravings can be achieved by working with the body’s natural needs. Prioritizing foods that promote stable blood sugar and long-lasting satiety is an effective approach. Consuming complex carbohydrates, such as whole grains, brown rice, and legumes, can help produce the desired serotonin boost without the sharp energy crash that follows simple sugars.
Increasing the intake of protein and fiber is highly beneficial, as these nutrients slow digestion and help maintain stable blood sugar levels for longer periods. Incorporating protein-rich snacks and meals throughout the day can reduce the likelihood of overeating at main mealtimes. For instance, pairing fruit with yogurt or vegetables with hummus provides a balanced snack that addresses the desire for quick energy while promoting fullness.
Hydration is important, as thirst can sometimes be confused with hunger. Ensuring adequate water intake can support overall well-being and mitigate unnecessary snacking. Incorporating moderate physical activity, such as a brisk walk, can naturally elevate mood by releasing endorphins, offering a non-food-related way to achieve the sought-after “feel-good” effect. Planning for slightly larger, nutrient-dense meals can satisfy the genuine increase in caloric need without resorting to less nourishing options.