What Do Girls Crave on Their Periods? Unpacking the Science and Psychology

October 2, 2025 •

4 min read

Approximately 75% of menstruating women experience some form of premenstrual syndrome (PMS), including powerful food cravings. These cravings for sugary, salty, or carb-heavy foods are not just in their heads; they are deeply rooted in hormonal shifts and neurological changes during the menstrual cycle, leading many to wonder exactly what do girls crave on their periods.

Quick Summary

Hormonal fluctuations in the luteal phase, specifically changes in estrogen and progesterone, trigger cravings for certain foods. Low serotonin levels can prompt a desire for carbs and sugar to boost mood, while dips in magnesium may cause cravings for dark chocolate. This article explores the common period cravings and provides practical strategies for addressing them with mindful eating and healthy swaps.

Key Points

Hormonal Shifts: Fluctuations in estrogen and progesterone during the luteal phase increase appetite and drive cravings.
Serotonin Dip: Lower levels of serotonin, the 'happy' hormone, can prompt a craving for carbs and sugar to lift mood.
Magnesium Need: A desire for chocolate may indicate a magnesium deficiency, as the mineral helps relax muscles and ease cramps.
Blood Sugar Swings: Decreased insulin sensitivity during PMS can cause blood sugar fluctuations, triggering a need for quick energy from sweets.
Smarter Swaps: Healthy alternatives like dark chocolate with nuts, roasted chickpeas, or fruit with yogurt can satisfy cravings while providing better nutrition.
Lifestyle Management: Staying hydrated, eating regularly, prioritizing sleep, and managing stress are key strategies to minimize intense period cravings.
Mindful Indulgence: It is acceptable to indulge cravings in moderation, but mindful eating helps to avoid overconsumption and its negative effects.

The Hormonal Rollercoaster and Cravings

Food cravings experienced before and during a period are a common and scientifically backed phenomenon. The primary drivers are the fluctuations of the sex hormones estrogen and progesterone during the menstrual cycle's luteal phase, which occurs after ovulation and before menstruation begins.

In the luteal phase, progesterone levels rise while estrogen levels drop. This hormonal shift can increase appetite and cause cravings, as the body unconsciously prepares for a potential pregnancy. Additionally, this hormonal dance influences levels of other important brain chemicals:

Serotonin: Often referred to as the 'feel-good' hormone, serotonin levels tend to dip in the days leading up to a period. Low serotonin can lead to irritability and a low mood, prompting the body to seek out carbohydrate-rich foods that temporarily boost serotonin production.
Cortisol: The stress hormone, cortisol, can also spike during PMS, making comforting, high-fat, high-sugar foods even more appealing.
Insulin Sensitivity: Studies have shown that insulin sensitivity decreases during the luteal phase, causing blood sugar fluctuations. This can trigger cravings for quick energy sources, like sugary treats, followed by a rapid energy crash.

Common Cravings and What They Might Mean

While personal preferences vary, certain cravings appear frequently, each potentially signaling a specific physical or psychological need. These can include:

Chocolate: One of the most classic period cravings, dark chocolate is rich in magnesium, a mineral that helps muscles relax and can relieve cramps. The cocoa also contains compounds that boost serotonin and dopamine, providing a mood lift.
Salty Snacks: Chips, fries, and popcorn are common desires. Hormonal shifts can affect fluid balance and blood volume, leading to a need for more sodium. However, consuming too much can worsen bloating.
Carbohydrates: Craving carbs like pasta, bread, and pastries is often linked to the body's need for a quick serotonin boost to combat low mood. Choosing complex carbs can provide a more sustained energy release.
Sugary Treats: Ice cream, candy, and other sweets offer a fast hit of energy. This desire is related to the blood sugar fluctuations and the body's search for quick fuel.
Iron-Rich Foods: For those with heavier periods, cravings for red meat, beans, or spinach may be a sign of the body attempting to replenish iron stores lost during menstruation.

Healthier Ways to Satisfy Period Cravings

While it's perfectly fine to indulge mindfully, there are healthier alternatives that can satisfy cravings without the side effects of processed foods. The key is to provide your body with the nutrients it's signaling for.

Comparison of Period Craving Solutions


Craving	Healthier Alternative	Why It's a Good Swap
Chocolate	Dark chocolate (70%+ cacao) with almonds	Provides magnesium, antioxidants, and fiber to stabilize blood sugar, minimizing the crash.
Salty Chips	Air-popped popcorn with sea salt or roasted chickpeas	Offers a satisfying crunch and sodium boost with added fiber and protein for longer fullness.
Ice Cream	Greek yogurt with berries or a frozen banana smoothie	Delivers protein, calcium, and natural sugars without the high fat and refined sugar content.
Sweets/Candy	Fresh fruit, dried dates, or energy bites with oats and nuts	Satisfies the sweet tooth with natural sugars, fiber, and nutrients, avoiding a drastic blood sugar spike.
Pasta/Bread	Whole-grain toast with avocado or oatmeal with nuts	Offers complex carbohydrates and fiber for sustained energy, boosting serotonin more steadily.

Lifestyle Strategies to Manage Cravings

Beyond just food swaps, several lifestyle factors can influence the intensity of period cravings:

Stay Hydrated: Dehydration can sometimes be mistaken for hunger, so drinking plenty of water or herbal tea can help.
Eat Regular Meals: Having frequent, balanced meals with protein, fiber, and healthy fats helps to stabilize blood sugar levels, preventing the dips that trigger intense cravings.
Prioritize Sleep: Poor sleep can disrupt hormone balance, leading to increased hunger hormones like ghrelin.
Reduce Stress: High cortisol levels from stress can increase the desire for comfort foods. Gentle exercise like yoga or walking can help regulate mood and reduce stress.
Mindful Eating: When a craving hits, take a moment to assess if it's true hunger or emotional eating. If you choose to indulge, do so slowly and savor the flavors.

Conclusion

Ultimately, what girls crave on their periods is not a mystery but a complex interplay of hormonal, psychological, and physiological factors. The classic craving for chocolate often points to a need for magnesium and a serotonin boost, while desires for salty and carby foods relate to fluid balance and blood sugar levels. By understanding these signals, you can move from feeling controlled by cravings to responding to your body's needs in a more mindful and healthy way. Indulging in moderation is fine, but incorporating smarter food choices and healthier lifestyle habits can make the menstrual cycle a more comfortable experience overall.

Frequently Asked Questions

Yes, it is very normal. Food cravings typically peak in the week or so leading up to your period during the luteal phase due to hormonal shifts and a dip in serotonin levels.

Cravings for chocolate, especially dark chocolate, are very common due to its magnesium content, which helps relax muscles and can alleviate cramps. It also contains compounds that boost your mood.

Some studies suggest that the basal metabolic rate can slightly increase during the luteal phase, but this effect is generally minimal and not a significant factor in overall calorie expenditure.

No. While cravings for sugary and salty foods are common, some women also crave iron-rich foods like red meat or lentils to replenish iron stores lost during menstruation. Cravings are your body's way of signaling a need for specific nutrients.

To curb cravings, try eating regular, balanced meals, staying hydrated, opting for healthier food swaps (e.g., dark chocolate instead of milk chocolate), prioritizing sleep, and managing stress.

Strictly restricting yourself from all craved foods can lead to more intense cravings and emotional distress. Mindful, moderate indulgence is a healthier approach than complete denial.

Craving non-food items like ice or dirt, a condition called pica, can be a sign of a significant nutritional deficiency, such as low iron. If this occurs, it's important to consult a healthcare professional.