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Written by
Stacy Miller
As women, our menstrual cycle impacts our bodies in numerous ways. Hormonal fluctuations throughout the month can cause mood swings, sleep issues, libido changes, and more. You may not have heard about ovulation cravings, as they are not common, but is there a biological reason you may experience them? In addition, is it normal to experience increased hunger before period onset? In this article, we’ll answer the question, “Why am I so hungry before my period?” and provide practical tips for managing food cravings throughout your cycle
Women who experience an increased appetite before period starts can feel frustrated that they’re craving foods they don’t normally eat. You may be wondering, “Why do I eat so much before my period starts?” There are a few potential factors in place: hormone fluctuations, stress levels, mood changes, and inflammation.
Let’s have a look at our hormones. Throughout each phase of your menstrual cycle, your estrogen and progesterone levels fluctuate, signaling the body to grow, release, and nurture a fertilized egg. While this process is essential for reproduction, it can cause you to experience a host of unwelcome symptoms, but does that explain why you feel hungry before period starts? Partially, yes, and will talk about that later.
Another potential factor contributing to increased hunger before period onset includes emotional changes, such as feeling more anxious, depressed, or experiencing mood swings, which can also cause you to eat more. Negative emotions can make people who try to control their eating eat more because their self-control is weakened.
If, due to physical symptoms and negative mood, you are not able to cope with daily life stressors before your period as effectively as before, it can lead to increased stress levels and cravings before period. Increased stress triggers the release of cortisol, a hormone that can heighten hunger and cravings, especially for high-calorie, comfort foods, as the body seeks quick energy sources to cope with perceived challenges.
On a final note, studies have shown that inflammation in the body that increases before the period may be connected to food cravings. Inflammation can influence hormones and brain chemistry, which may increase cravings for certain foods.
If you’re wondering, “Why do I eat more before my period?” the answer could lie with hormone fluctuations. As we talked about earlier, your estrogen and progesterone levels rise and fall throughout your cycle. Estrogen, in particular, can potentially have an impact on hunger. This hormone can help you feel satisfied and full, so when your estrogen levels are low, you may experience cravings.
Another way hormones may be why you’re eating a lot before period onset is their impact on your serotonin levels. Serotonin is known as the “happy hormone,” so when it’s low, you’re more susceptible to experiencing low mood and depression. Some studies suggest that food cravings can be associated with your serotonin levels, which is why you may crave comforting junk food when you’re feeling sad or emotional (if you’ve ever wondered, “Why do I crave chocolate before my period?” this could be the answer).
They occur by chance during mid-cycle and are more likely to be related to other factors, not fluctuations in menstrual cycle hormones. There’s no scientific proof that ovulation causes an increase in ghrelin or obestatin, the two appetite-related hormones.
Cravings can be triggered by low blood sugar levels. When the amount of sugar in your blood drops too low, your energy decreases, and may feel tired, weak, or shaky. In response, your body sends signals that increase your desire for quick sources of energy, such as sweets or snacks. These cravings serve as a way for your body to rapidly raise blood sugar levels and restore energy. Therefore, feeling hungry or experiencing strong cravings can sometimes be your body’s way of signaling that it needs more fuel to keep functioning properly.
Sometimes, dehydration can make you feel hungry. This happens because your body is confused and sends signals that feel like hunger, but it actually needs water. You may feel as if your energy has left your body completely or simply feel tired, thirsty, or dizzy. Drinking enough water can help stop these cravings and keep your body working well.
Additional possibilities for why you may feel hungry during different times of your menstrual cycle include:
As we’ve explained, fluctuating hormone levels can partly lead to feeling hungry before your period starts. Keeping track of when you feel cravings throughout the month can give you better insight into the root cause. Along with monitoring your cravings, tracking your hormones is another important way to better understand why you feel the way you do. A hormone-tracking app like Hormona can greatly improve your well-being by providing comprehensive insights into your hormonal health. With Hormona, you can:
With a Hormone tracking app like Hormona, you can get answers to questions like, “Why do I get so hungry before my period?” and take control of your hormone health.
However, while many women turn to sweet foods like chocolate to provide a sudden burst of happiness, the blood sugar spike they cause often leaves them feeling worse than before. Additionally, research indicates that sugar intake from unhealthy sources can have a long-term negative psychological impact, while lowering sugary intake is associated with better psychological health.
Food cravings can be very hard to overcome, especially if they’re accompanied by symptoms like sadness, tiredness, and mood swings. The good news is that there are ways you can manage them and maintain healthy food choices all month long.
Protein helps you feel full and satiated, which can help combat cravings. Eating a diet rich in lean protein sources like eggs, chicken, and fish will make it easier to say no to poorer choices.
Complex carbs like whole-grain bread, quinoa, and brown rice can regulate your blood sugar and leave you feeling satisfied.
Often, we mistake hunger for dehydration and end up reaching for a snack when our bodies really want water. Drinking plenty of water throughout the day will keep you hydrated and fight cravings.
Your body needs healthy fats to thrive and feel satisfied, so incorporating foods like avocados, seeds, and nuts is a great way to stop unwanted cravings.
Processed foods and sugar are highly addictive, activating similar pathways in the brain as many illegal drugs. By limiting these foods, you can help break that addiction, which can reduce cravings.
Mindfulness can help you differentiate true hunger from other causes, like dehydration or emotional-response eating. Tracking your cravings, journaling, and being purposeful with activities like exercising can give you better control over your body.
If your cravings are uncontrollable and you’re gaining weight, you should talk to your doctor. They can determine if there are any underlying issues and provide tools to help succeed.
No, it can result in weight gain if you start eating much more than your body actually needs. Therefore, it is better to stick to your typical diet.
Interestingly, one study examined food desire and calorie consumption. Despite feeling hungrier or craving certain foods, like crabs, during the luteal phase, women did not eat more caloric foods or increase their total caloric intake. As a result, there were no changes in weight or BMI.
In the late luteal phase right before the next period, when estrogen and progesterone levels drop, some women may feel more hungry since estrogen often inhibits hunger.
Yes, it’s common for women to gain up to five pounds before their period due to water retention. However, this weight gain is temporary and should go away shortly after your period starts.
No, feeling extremely hungry before your period isn’t normal and could be a sign of a vitamin or iron deficiency. If you experience this, you should contact your doctor.
Hormone fluctuations may cause some women to experience an appetite increase 7 to 10 days before their period.
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Dr Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the myriad of sleep.
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