Do Carbs Help During Your Period? Understanding the Benefits

December 21, 2025 •

4 min read

According to research, up to 97% of menstruating individuals experience food cravings, with a strong preference for carbohydrates. This phenomenon has a basis in hormonal shifts, and understanding how and why carbs help during your period can make a significant difference in managing symptoms like mood swings and fatigue.

Quick Summary

Carbohydrate cravings before and during menstruation are driven by hormonal changes affecting insulin sensitivity and serotonin levels. Opting for complex carbohydrates offers a steady energy supply and mood stabilization, unlike simple sugars that cause energy crashes. Strategic consumption of healthy carbs can mitigate fatigue and manage period-related symptoms effectively.

Key Points

Hormonal Shifts Drive Cravings: The decline in estrogen and progesterone before your period lowers serotonin and increases cortisol, triggering cravings for carbohydrates to boost mood and energy.
Complex Carbs for Stable Energy: Unlike simple sugars that cause energy crashes, complex carbohydrates from whole grains, legumes, and vegetables provide a slow, steady energy release to combat fatigue and mood swings.
Improved Serotonin Production: Consuming healthy carbs helps your body produce insulin, which assists the amino acid tryptophan in reaching the brain to make more mood-boosting serotonin.
Avoid Refined Sugars: Simple, refined sugars can worsen symptoms by causing blood sugar spikes and crashes, which intensifies cravings and emotional fluctuations.
Nutrient-Rich Choices Matter: Pairing complex carbs with protein and healthy fats, along with consuming anti-inflammatory foods, provides a more balanced and satisfying way to manage period symptoms.
Hydration and Minerals Aid Relief: Staying hydrated and consuming foods rich in magnesium and calcium can further help reduce bloating, cramps, and mood-related discomfort.

The Science Behind Period Carb Cravings

Understanding the physiological changes during your menstrual cycle is key to explaining why you crave certain foods. Hormonal fluctuations, specifically the decline in estrogen and progesterone during the premenstrual or luteal phase, play a central role. This hormonal shift impacts your neurotransmitters and metabolic processes, leading to increased hunger and specific cravings, especially for carbohydrates.

Hormones, Neurotransmitters, and Insulin

Serotonin Levels: Progesterone and estrogen influence serotonin, a mood-regulating neurotransmitter. As hormone levels dip before your period, so can serotonin, leading to feelings of sadness, irritability, and anxiety. Carbohydrate-rich foods trigger insulin production, which in turn helps tryptophan—an amino acid precursor to serotonin—cross the blood-brain barrier more easily, providing a natural mood boost.
Insulin Sensitivity: During the luteal phase, many women experience a temporary decrease in insulin sensitivity, or an increase in insulin resistance. This can cause blood sugar levels to fluctuate, leading to energy dips and intense cravings for quick-energy fixes, like sugary foods.
Cortisol and Appetite: Fluctuating hormone levels can also affect cortisol, the body’s stress hormone. A rise in cortisol can stimulate appetite, particularly for high-calorie foods rich in fats and carbs, which serve as fuel for the body's fight-or-flight response.

The Difference Between Complex and Simple Carbs During Your Period

Not all carbohydrates are created equal, and this is especially important to remember when dealing with period cravings. The type of carb you choose will determine its effect on your body and mood.

Comparison of Complex vs. Simple Carbohydrates


Feature	Complex Carbohydrates	Simple Carbohydrates
Digestion Speed	Slower digestion.	Rapid digestion.
Energy Release	Sustained, steady energy.	Quick burst, followed by an energy crash.
Nutrient Content	High in fiber, vitamins, and minerals.	Often low in nutrients, sometimes called 'empty calories'.
Examples	Whole grains (oats, brown rice), beans, lentils, starchy vegetables (sweet potatoes).	Sugary drinks, candies, white bread, pastries.
Period Symptom Impact	Stabilizes blood sugar, reduces cravings, boosts mood over time.	Causes blood sugar spikes and crashes, potentially worsening mood swings and fatigue.

Making Smart Carb Choices for Menstrual Health

Making intentional choices about the carbohydrates you consume can help manage period-related discomfort. Incorporating the right kind of carbs can provide lasting energy, curb cravings, and support your mood.

Incorporating Healthy Carbs

Prioritize Whole Grains: Start your day with a bowl of oatmeal or choose brown rice over white rice at dinner. Whole grains are high in fiber, which promotes balanced blood sugar and supports gut health.
Choose Starchy Vegetables and Legumes: Sweet potatoes, beans, and lentils are excellent sources of complex carbohydrates that provide a slow, steady release of energy. They also offer additional nutrients like iron, which can be beneficial during menstruation.
Snack Smart: Instead of grabbing a candy bar for a quick sugar fix, opt for healthier snacks. Consider having a handful of nuts with some dried fruit or an apple with nut butter to satisfy a sweet craving while getting sustained energy.
Pair Carbs with Protein and Fat: Combining complex carbs with protein and healthy fats helps slow down digestion, further stabilizing blood sugar levels and increasing feelings of fullness. For example, have a slice of whole-grain toast with avocado and an egg.

Balancing Your Diet

While focusing on healthy carbs is beneficial, a holistic approach to nutrition is best for managing your menstrual cycle. Eating a balanced diet with a variety of foods can reduce inflammation, support hormonal balance, and provide essential vitamins and minerals.

Include Anti-Inflammatory Foods: Omega-3 fatty acids found in fish and walnuts can help reduce inflammation and pain.
Boost Magnesium and Calcium: Dark chocolate, leafy greens, and dairy products are rich in magnesium and calcium, which may help with cramps and mood swings.
Hydrate Adequately: Drinking plenty of water can help reduce bloating and fatigue.

Conclusion: The Right Carbs Can Be Your Period Ally

Far from being a villain, carbohydrates can be a helpful tool in managing your menstrual cycle. The key lies in distinguishing between complex and simple carbohydrates. By strategically incorporating complex carbs into your diet, especially during the luteal phase, you can combat mood swings, stabilize energy levels, and effectively manage cravings. This thoughtful approach to nutrition can turn a typically uncomfortable time of the month into a more manageable experience. Ultimately, listening to your body’s signals and making informed, nourishing food choices is the most empowering approach to menstrual health.

For more evidence-based information on nutrition and women's health, visit the website of the National Institutes of Health.

References

: NIH.gov - "Carbohydrate and fiber intake and the risk of premenstrual..."
: Medical News Today - "Period cravings: Why do I get hungry and gain weight?"
: Fertile-gut.com - "Why Do I Crave Sugar Before my Period?"
: Hormona.io - "Why do I get cravings before my period?"
: Always.co.uk - "Is It Normal to Have Cravings Before And During Period?"
: Megawecare.com - "How To Deal With the Period Cravings When They Strike"
: Always.co.uk - "Is It Normal to Have Cravings Before And During Period?"
: Dietitianfit.co.uk - "Period Cravings: What are they & how to deal with it?"
: Clearblue.com - "What do your period cravings mean?"
: Sofy.in - "3 Major Period Cravings & How to Deal With Them"
: WebMD.com - "Is PMS Sabotaging Your Diet?"
: Runner's World - "How to eat through your menstrual cycle"
: Helpingwomenperiod.org - "Demystify Your Menstrual Cravings"
: Femalehealthawareness.org - "Nutritional Considerations for a Healthy Menstrual Cycle"
: Medical News Today - "Compulsive eating before a period: Is it normal and how to avoid?"
: Quora.com - "What is the difference between complex and simple carbohydrates?"
: Healthline.com - "Simple vs. Complex Carbohydrates: Function and Examples"
: Uclahealth.org - "Explaining the difference between good and bad carbs"
: WebMD.com - "Is PMS Sabotaging Your Diet?"

Frequently Asked Questions

The cravings are driven by hormonal changes, particularly the decline in estrogen and progesterone during the premenstrual phase. This affects serotonin levels, a mood-regulating neurotransmitter, and decreases insulin sensitivity, causing your body to seek out quick sources of energy and comfort.

Complex carbohydrates are the better choice, as they are digested more slowly and provide a sustained release of energy. Simple carbs cause rapid blood sugar spikes and subsequent crashes, which can worsen mood swings and fatigue.

Great choices include whole grains like oats, brown rice, quinoa, and whole-wheat bread. Other beneficial options are starchy vegetables like sweet potatoes, and legumes such as beans and lentils.

Focus on balancing your blood sugar by eating smaller, more frequent meals, and pairing complex carbs with protein and healthy fats. Staying hydrated, getting enough sleep, and regular, moderate exercise can also help.

Yes, eating complex carbs can help your mood. The insulin response triggered by carbs can help the amino acid tryptophan get into the brain to produce serotonin, which improves feelings of well-being.

Yes, indulging heavily in simple, sugary carbs can create a cycle of blood sugar spikes and crashes. This can exacerbate mood swings, fatigue, and inflammation, potentially making cramps and discomfort worse.

A balanced diet including lean protein, healthy fats (like omega-3s from fish), and mineral-rich foods (magnesium, calcium, iron) can help. Also, remember to stay well-hydrated to reduce bloating.