Period cravings: why you want chocolate (and what to do about it)

Yes, period cravings are a real thing

If you find yourself standing in front of the fridge a few days before your period, you're in good company. In the BioCycle study, which followed 259 healthy women across their cycles, appetite and cravings for chocolate, sweets and salty food all rose in the late luteal phase compared with the rest of the month. Women also ate more protein in the luteal phase. Cravings aren't a lack of willpower. They follow your hormones.

Why you crave sugar and chocolate before your period

• Serotonin dips. The hormone drop before your period seems to affect serotonin, the brain chemical linked to mood and satiety. Carbohydrates help the brain make serotonin, so sugary, starchy food can feel briefly soothing.
• Your body may use a bit more energy. Several studies suggest resting energy use rises slightly in the luteal phase, so appetite going up a little makes sense.
• Progesterone affects appetite. Its rise and fall after ovulation is linked with changes in hunger and fullness signals.
• Tiredness and stress. Poor sleep raises hunger hormones and makes quick-energy foods more tempting. PMS low mood does the same.
• Habit and comfort. Chocolate is also simply associated with comfort, which counts when you feel rough.

How to work with period cravings

The goal isn't to ban chocolate. It's to stop cravings from running the show, so you feel steadier and more in control.

1. Don't skip meals. Long gaps make cravings stronger. Eat every three to four hours in your luteal week.
2. Build meals around protein and fiber, like eggs, beans, yogurt, fish, chicken, tofu, oats and wholegrain bread. They keep blood sugar steadier than a snack bar.
3. Choose complex carbs, such as potatoes, brown rice, oats and fruit, which give a slower serotonin-friendly lift.
4. Plan your treat. A couple of squares of dark chocolate after dinner, eaten slowly, is far more satisfying than a guilty binge at 11pm.
5. Watch the salt pile-up. Salty snacks make bloating worse. Try nuts, popcorn or hummus with crunchy veg.
6. Sleep and move. Both lower appetite hormones and lift mood.
7. Limit alcohol and lots of caffeine, which can worsen mood swings and sleep.

A luteal-week snack list

• Greek yogurt with berries and a sprinkle of granola
• Apple or banana with peanut butter
• A small handful of nuts and a few squares of dark chocolate
• Wholegrain toast with eggs or avocado
• Popcorn, or hummus with carrots and crackers, for salty cravings
• A warm bowl of oats with cinnamon when you want something sweet and cozy

Cravings and mood

Cravings and mood are tightly linked. The same luteal days that bring sugar cravings often bring irritability, sadness and anxiety, and food is a quick way to self-soothe. That's very human. If you notice you're eating to manage feelings every cycle, it's a sign to add other comfort tools too: a walk, a bath, an early night or a call with a friend. For some people, very intense cravings are part of PMDD.