Navigating Sugar & Food Cravings During the Menstrual Cycle

Understanding why you may get food cravings during that time of the month and some nutrition tips to help you feel your best

If you find that your cravings increase at different times of the month, you’re not alone! Period food cravings are a common experience among women and are often associated with hormonal fluctuations that we see during different phases of the menstrual cycle. In this blog post, we’ll explore the connection between hormones and sugar cravings through the menstrual cycle, and provide some practical nutrition tips to help you navigate this challenging time of the month with ease and confidence. 

Understanding Hormonal Influences 

The menstrual cycle is characterized by fluctuations in hormones, namely estrogen and progesterone. These hormonal shifts can directly impact our mood, energy levels, and food cravings.  

During the first half of the menstrual cycle (follicular phase), estrogen levels are low and gradually rise, peaking just before ovulation. Estrogen is known to have a positive effect on serotonin levels, or “the happy hormone”, the neurotransmitter responsible for regulating mood and appetite. During this phase, blood sugar fluctuations may be experienced. As a result, many women experience cravings for sugary foods at the beginning of this phase and may notice decreasing cravings closer to ovulation as estrogen levels increase.  

During ovulation, estrogen levels are peaking, and many women may tend to have less cravings during this time as well as experience greater levels of energy and motivation for things like exercise, social events, creativity, etc.  

Once ovulation occurs, progesterone levels rise and estrogen levels decrease during the luteal phase. The neurotransmitter serotonin is low during this phase. Carbohydrates increase serotonin, therefore often contribute to an increase in cravings for higher carb foods such as pasta, potatoes, and sweets during this phase.  

Nutrition Tips to Manage Period Food Cravings 

1. Focus on Balanced Meals 

Incorporate a combination of complex carbohydrates, lean protein, and healthy fats into your meals to help stabilize blood sugar levels. Opt for whole grains like quinoa, whole grain bread, brown rice, and oats, along with lean sources of protein such as chicken, fish, tofu, or legumes and fats from foods like nuts, seeds, avocados, olive oil, and seafood.  

Some examples of balanced meals are:  

• Chicken rice bowl with assorted veggies and avocado  
• Baked salmon with broccoli and roasted potatoes  
• Vegetarian chili with beans/lentils  

• Tofu curry with cauliflower and rice  
• Loaded quinoa salad with your choice of protein  

2. Choose Low-Glycemic Foods When Possible  

Foods with a low glycemic index (GI) are digested more slowly, leading to a gradual rise in blood sugar levels and sustained energy. Include plenty of fibre-rich fruits and vegetables, whole grains, nuts, seeds, and legumes in your food choices to help manage large spikes in your blood sugars, often followed by rapid falls and possibly increased cravings.  

3. Pair Your Snacks 

If you’re feeling like something sweet, ensure you pair that carbohydrate with a source of protein or fat to slow down the blood sugar response of the snack. For example, if you would really love some chocolate, pair it with a handful of mixed nuts.  

Some other examples include Greek yogurt with berries, apple slices with nut butter, or one of my personal favourites, this Chocolate Magic Shell Yogurt Cup!  

Check out our blog post: Easy, Nourishing Snacks Ideas to Help You Get Through the Day for more ideas! 

4. Be Mindful of Timing 

Plan to eat every 3-5 hours to best manage your blood sugar levels and avoid getting too hungry between meals. Plan ahead and bring along balanced snacks if you’re at work or out of the house, or stock your pantry at home with options that make an easy (and delicious) paired snack for between mealtimes.   

By the end of this blog post, my hope is that you have a better understanding of the hormonal influences behind period food cravings and know that you are not “just crazy” or “lacking willpower” at certain times of the month. It’s normal to experience fluctuations in appetite and cravings, and with a balanced approach to nutrition, you can support stable blood sugar levels and help feel more in control of your cravings throughout the month. If you find that your cravings are significantly impacting your quality of life, consider consulting with a Registered Dietitian through nutrition counselling for personalized guidance and support. 

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