Why Do You Eat More After Your Period? Understanding the Causes

November 19, 2025 •

4 min read

Approximately 90% of people who menstruate experience premenstrual symptoms like food cravings and changes in appetite. Many report a noticeable increase in hunger, specifically for carbohydrate and sugar-rich foods, which can extend beyond the menstrual phase itself.

Quick Summary

Hormonal shifts involving estrogen, progesterone, and serotonin influence appetite and cravings during the menstrual cycle, leading to increased hunger. Metabolic rate changes and emotional factors also contribute to why many people eat more after their period, a normal physiological response.

Key Points

Hormonal Shifts: Fluctuating estrogen and progesterone levels during the menstrual cycle are the primary drivers of increased appetite, particularly during the premenstrual and early post-menstrual phase.
Serotonin Dip: Low levels of serotonin, a mood-regulating neurotransmitter, trigger cravings for high-carb and sugary foods to naturally boost mood and energy.
Metabolic Changes: A temporary rise in your resting metabolic rate during the luteal phase increases your body's caloric needs, signaling for more food.
Nutrient Needs: Cravings for specific foods like chocolate or salty snacks can signal a deficiency in minerals like magnesium or iron, which are depleted during menstruation.
Emotional Eating: Mood swings, anxiety, and stress associated with PMS can lead to emotional eating as a coping mechanism, further intensifying cravings for comfort foods.
Mindful Management: Managing cyclical hunger involves a balanced diet, proper hydration, and stress reduction, rather than battling cravings with sheer willpower.
Potential Underlying Issues: Persistent or severe eating changes could indicate conditions like PCOS or nutrient deficiencies that warrant professional medical attention.

The Hormonal Rollercoaster and Your Appetite

The primary reason for increased hunger and cravings around your menstrual cycle is the fluctuating levels of key hormones, most notably estrogen and progesterone. These chemical messengers communicate with the brain's hypothalamus, which controls appetite. As these hormones rise and fall, they directly impact your feelings of hunger and fullness.

During the luteal phase (the week or two leading up to your period), progesterone levels rise, while estrogen, which can suppress appetite, begins to drop. This shift makes progesterone the dominant hormone, acting as an appetite stimulant. When your period begins and estrogen and progesterone are at their lowest, the appetite-regulating signals can become imbalanced. As estrogen starts to rise again after your period ends, it creates a lingering effect of increased hunger and cravings as your body re-establishes balance.

The Role of Neurotransmitters and Mood

Beyond estrogen and progesterone, other brain chemicals also influence your hunger. Serotonin, the body's 'feel-good' neurotransmitter, also fluctuates during the menstrual cycle. Levels of serotonin drop just before and during menstruation, and your body instinctively craves carbohydrates and sugary foods as a way to boost it naturally.

Serotonin and carbs: Eating carbs triggers the body to produce serotonin, which can provide a temporary mood lift and sense of well-being, explaining why 'comfort foods' are so appealing during this time.
Dopamine and reward: The brain's reward system, which involves dopamine, can also be affected by hormonal changes. When serotonin is low, the reward from eating desired foods is heightened, leading to a cycle of craving and satisfaction.

Changes in Metabolism and Energy Needs

Your resting metabolic rate (RMR), the energy your body burns at rest, actually increases during the luteal phase of your cycle. This means your body needs slightly more energy (calories) to function during this time. While the increase is relatively small, it can trigger your brain to signal for more food to meet this higher energy demand. This metabolic shift, combined with hormonal changes, can amplify the physical sensation of hunger and the desire to eat more than usual.

Nutritional Deficiencies and Cravings

Some period-related cravings are not just random urges but can signal genuine nutritional needs. For instance, the craving for chocolate is often linked to low magnesium levels, a common occurrence before and during menstruation. Likewise, intense cravings for red meat or ice may be a sign of iron deficiency, which can result from blood loss during your period. Replenishing these specific nutrients can sometimes help manage cravings more effectively.

Managing Your Post-Period Hunger and Cravings

Instead of fighting these natural cravings, a more sustainable approach is to manage them with mindful eating and healthier choices. Listen to your body's signals and provide it with the right nutrients to support hormonal balance and energy needs.

Mindful Eating vs. Mindless Binging


Feature	Mindful Eating During Cravings	Mindless Binge Eating During Cravings
Awareness	Actively acknowledging and understanding the craving's root cause (hormonal, emotional, etc.).	Acting on the impulse without questioning the underlying reason.
Food Choices	Opting for satisfying, nutrient-dense alternatives (e.g., dark chocolate for magnesium).	Reaching for highly processed, sugary, or salty comfort foods.
Portion Control	Consciously enjoying a small, satisfying portion of the desired food.	Eating large quantities of food, often feeling out of control.
Outcome	Feeling satisfied and balanced, respecting your body's needs.	Experiencing guilt, fatigue, and potential bloating after the fact.

The Emotional Connection and Stress

It's important to recognize that hormonal changes also affect mood, which can contribute to emotional or stress-related eating. Feelings of irritability, anxiety, or sadness can trigger a desire for high-fat or high-sugar foods that provide temporary comfort. High levels of cortisol, the stress hormone, have been linked to increased appetite and cravings for these types of foods. Practicing stress-management techniques like yoga, meditation, or light exercise can help regulate cortisol and mood, thereby reducing the urge to emotionally eat.

Conclusion

Increased hunger and cravings in the days surrounding and after your period are a normal physiological response driven by a complex interplay of hormones, neurotransmitters, and metabolic shifts. While it can be frustrating, understanding the root causes—including fluctuations in estrogen, progesterone, and serotonin, as well as changes in metabolism and potential nutrient needs—empowers you to address them proactively. By practicing mindful eating, choosing nutrient-dense alternatives, and prioritizing self-care, you can honor your body's natural signals without derailing your health goals. This is not a matter of willpower but of biology, and with the right approach, you can navigate this cyclical hunger with balance and awareness.

When to Consider Consulting a Professional

While cyclical appetite changes are normal, they can be a symptom of underlying conditions. If you experience persistent, severe cravings or compulsive eating that causes distress and impacts your daily life, it's wise to consult a healthcare provider. Conditions like Polycystic Ovary Syndrome (PCOS) or other hormonal imbalances can exacerbate appetite issues, and a doctor can provide a proper diagnosis and treatment plan. Additionally, persistent, intense cravings for non-food items (a condition called pica) could indicate a significant nutrient deficiency and require immediate medical attention.

Frequently Asked Questions

Yes, it is very common and normal to experience increased hunger, especially in the week leading up to your period (the luteal phase) and the days following it. This is driven by natural hormonal fluctuations, particularly the rise of appetite-stimulating progesterone.

These cravings are often linked to a natural dip in serotonin, a 'feel-good' neurotransmitter, that occurs during your cycle. Eating carbohydrates and sugar can provide a temporary serotonin boost, making your body instinctively seek these comfort foods to improve your mood and energy.

Yes, studies show that your resting metabolic rate (RMR) can increase slightly during the luteal phase (the week before your period). This increase in energy expenditure signals a need for more calories, contributing to your increased hunger.

Yes, certain cravings can be your body's way of signaling a need for specific nutrients. For example, craving chocolate is often associated with low magnesium, while a desire for red meat or ice could indicate low iron levels, especially if your periods are heavy.

Instead of complete restriction, try mindful eating and opting for healthier swaps. For example, choose complex carbohydrates like whole grains over simple sugars, or opt for dark chocolate to satisfy cravings while getting magnesium. Eating balanced, regular meals can also prevent major blood sugar dips.

Absolutely. Hormonal changes during your cycle can increase stress levels and trigger the release of cortisol, a stress hormone linked to increased appetite and cravings for high-fat and sugary foods. Managing stress with techniques like yoga or meditation can help reduce this.

While cyclical hunger is normal, you should see a doctor if your cravings are consistently extreme, accompanied by binge eating, or cause significant distress or weight changes. This could signal an underlying condition like PCOS or a more significant hormonal imbalance.