Are PMS Cravings Real? What You Need to Know

• Researched and written by: Dr Akshara CH, MBBS
  
• Edited by: Vaibhavi Kodnani
• Medical inputs by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP
  
• Medically reviewed by: Dr Yash Bahuguna, MBBS, MS, DNB, ISGE Certified Practitioner for PCOS
  

TL;DR

• Food cravings are a symptom of premenstrual syndrome (PMS).[1,2]

• Changes in estrogen, progesterone, serotonin, and blood sugar regulation can influence appetite and cravings during the late luteal or premenstrual phase of the menstrual cycle.[4,5]

• Many women notice cravings for chocolates, sweets, salty snacks, and carbohydrate-rich foods in the days before their period. The urge for these foods generally subsides once menstruation begins.[1]

• Balanced meals, healthier snack alternatives, and lifestyle habits such as exercise, sleep, and stress management can help manage PMS cravings.

Are Cravings a PMS Symptom?

Many women notice that their eating habits change in the days before their period. You may suddenly feel an intense desire for chocolate, chips, ice cream, or other specific foods. These strong urges to eat particular foods are known as cravings.

Cravings are considered a common symptom of premenstrual syndrome (PMS). PMS refers to a group of physical and emotional symptoms that occur during the luteal phase of the menstrual cycle, typically in the week before menstruation. These symptoms usually improve once the period begins.[1,3]

In addition to food cravings, PMS can cause several other symptoms that affect daily life.

Common PMS symptoms include

• Irritability or anger

• Mood swings

• Fatigue

• Breast tenderness

• Bloating 

• Headaches

• Sleep disturbances

• Difficulty concentrating

• Changes in appetite

Research shows that appetite changes and food cravings are very common during PMS. Some studies suggest that up to 70–90% of women with PMS experience changes in food intake or cravings before their period.[6,10]

Timing in the menstrual cycle

Cravings typically appear during the late luteal or premenstrual phase of the menstrual cycle when hormone levels fluctuate.[4]

Many women begin noticing cravings about 3 to 7 days before their period although it can start around 2 weeks before the period as well. Symptoms often improve once bleeding begins and hormone levels reset.[1]

Individual cravings usually occur in short episodes. A typical craving window may last around 20 to 30 minutes before the urge fades.

Most common period cravings

Certain foods are more frequently craved during PMS because they provide quick energy and stimulate feel-good chemicals in the brain. These foods tend to be high in sugar, salt, or carbohydrates. 

Common PMS cravings include: 

• Sweet cravings: Chocolate[8], ice cream, cookies, cakes, desserts, sugary beverages

• Salty cravings: Snacks such as chips or fries

• Carb-heavy cravings: Bread, pasta, rice, pizza, fast food

Why Do PMS Food Cravings Happen?

If you have ever wondered why cravings suddenly appear before your period, the answer lies in the complex interaction between hormones, brain chemistry, metabolism, and emotional health.[6,10]

Hormone fluctuations

The menstrual cycle is controlled by changing levels of estrogen and progesterone. Estrogen controls appetite and food intake, while progesterone has the opposite effect and may increase hunger and cravings. 

Post ovulation, during the luteal phase, progesterone rises while estrogen fluctuates. This influences appetite regulation and hunger signals in the brain. As a result, you may notice an increase in your hunger and food cravings.[1,4,7]

Shift in brain chemicals

Hormonal shifts also influence neurotransmitters such as serotonin, a brain chemical involved in mood, appetite, and sleep.

During the premenstrual phase, serotonin activity may decrease in some women. Lower serotonin levels have been associated with cravings for carbohydrate-rich foods. That’s because carbohydrates can temporarily increase serotonin production in the brain and improve mood.[5,10]

Blood sugar fluctuations

Hormonal changes during the luteal phase may also influence how the body regulates glucose. When blood sugar fluctuates, the body may crave foods that provide quick energy, such as sweets or refined carbohydrates.[6,7] 

Stress and moods swings

Mood changes during PMS can also affect eating behaviour. Many women experience symptoms such as irritability, anxiety, or sadness before their period. These emotional symptoms may increase the desire for comfort foods, which can temporarily boost feel-good brain chemicals like dopamine and serotonin.[4,5]

Quick insight: PMS cravings have no connection to willpower. They are influenced by real biological changes in the body during the luteal and premenstrual phases of the menstrual cycle. Understanding the science can help you approach cravings with more awareness and less guilt.

Can Cravings Before Your Period Indicate Something Else?

While premenstrual syndrome (PMS) is a common reason for cravings before a period, other health factors can sometimes contribute. 

Nutritional deficiencies

Sometimes cravings may be influenced by nutrient deficiencies.

Iron deficiency is relatively common in women who experience heavy menstrual bleeding. Low iron levels can cause symptoms such as fatigue, weakness, dizziness, and reduced energy levels, which may also affect appetite and eating patterns.[9]

Magnesium status may also play a role in certain cravings. Research suggests that chocolate cravings may be linked to magnesium levels, and cocoa is naturally rich in magnesium. This may partly explain why chocolate becomes particularly appealing for some women during the premenstrual phase.[8]

Premenstrual dysphoric disorder (PMDD)

In some women, cravings may be linked to premenstrual dysphoric disorder (PMDD), a more severe form of PMS. 

It affects a smaller percentage of women but causes significantly stronger emotional symptoms during the luteal phase of the menstrual cycle. It includes severe mood swings, irritability, anxiety, or depression that can interfere with daily functioning.[1] 

Appetite changes, strong food cravings, and changes in eating behaviour may also occur during this time.[1,4]

Stress

Stress can also influence eating behaviour. When the body is under stress, it releases hormones such as cortisol, which may increase appetite and the desire for high calorie comfort foods. Emotional changes during the premenstrual phase can make these cravings feel stronger for some women.[3,4]

Pregnancy cravings: Food cravings can also occur in early pregnancy because of hormonal changes. If cravings appear along with a missed period, nausea, fatigue, or breast tenderness, it may be helpful to take a pregnancy test to rule out pregnancy as a possible cause.[3]

In most cases, cravings before a period are a normal part of hormonal changes during the menstrual cycle. However, if cravings become sudden, intense, or occur throughout the entire cycle, it may be worth discussing them with a healthcare provider to explore possible underlying causes.

Should You Give In to Period Cravings?

If you find yourself craving chocolate, chips, or pizza before your period, you might feel guilty about giving in. Many women worry that eating these foods will lead to weight gain or worsen PMS symptoms. 

While these are valid concerns, completely ignoring or suppressing these cravings can sometimes make them stronger. When you strictly avoid the food you want, you may end up thinking about it more. Research shows that strict food restriction can increase cravings and may lead to overeating later.[6]

A more balanced approach is mindful eating. 

• Small portions: Instead of completely denying the craving, allow yourself a small portion and enjoy it without guilt. 

• Be mindful: Pay attention to your hunger and stop when you feel satisfied.

• Balance your cravings: For example, if you are craving chocolate, have a small piece of dark chocolate instead of a full bar. Pair it with protein or fiber-rich foods, such as nuts or yogurt to help keep blood sugar levels more stable.

• Healthier swaps: Sugary, salty, and carb-heavy foods can sometimes worsen PMS symptoms such as bloating, fatigue, mood swings, and skin issues. Choosing slightly healthier alternatives can help you satisfy cravings while supporting your overall well-being. 

Healthier Alternatives for Period Cravings

Occasional treats are completely fine. But choosing healthier alternatives most of the time can satisfy cravings without worsening your PMS symptoms.[6,7]

Highly processed foods digest quickly, causing rapid rises and drops in blood sugar. These swings can increase hunger and trigger more cravings.[6] In contrast, foods that contain fiber, protein, and healthy fats digest slowly and provide steadier energy.

Below are some simple swaps for refined carbs, chocolates, sweet treats, and salty snacks.

Swaps for refined carbohydrates

Refined carbohydrates break down quickly and may lead to energy dips, increased fatigue, and additional cravings.[6] Choosing complex carbohydrates with fiber can help provide more stable energy.

Swaps for chocolate cravings

Chocolate cravings are among the most commonly reported cravings during PMS.[10] Dark chocolate may be a better option because it typically contains less sugar and more cocoa compounds such as flavonoids and magnesium.[8]

Choosing 60–85% dark chocolate can provide more antioxidants and minerals compared with milk chocolate.[8]

If you don’t enjoy dark chocolate, you can try:

• Banana with peanut butter and cocoa: Bananas provide natural carbohydrates, while peanut butter adds protein and healthy fats that help stabilise blood sugar.

• Chia pudding with cocoa: Chia seeds contain fiber and omega-3 fatty acids that support satiety and slower digestion.

• Dates with nut butter: Dates offer natural sweetness while nuts provide healthy fats and protein that help reduce blood sugar spikes.

Swaps for sweet treats

Sugar cravings during PMS may be linked to changes in serotonin, which can influence mood.[5] However, highly processed sweets can worsen fatigue and irritability.[6]

Swaps for salty snacks

Salty snacks can worsen bloating and fluid retention in the body. Choosing snacks that contain fiber and protein can prevent these gastrointestinal PMS symptoms while also helping you feel fuller and reduce overeating.[1]

A simple rule to remember: A helpful strategy when dealing with cravings is to combine complex carbohydrates, protein, and healthy fats in your meals and snacks. This combination slows digestion, stabilises blood sugar levels, and helps you stay full for longer, which may reduce sudden cravings during the premenstrual phase.[6,7]

Berry’s Tips: Prepare for PMS Cravings Before They Start

PMS cravings often appear around the same time each month. Instead of waiting for them to happen, it can help to prepare your environment and routine in advance. Small adjustments at home, work, and in your daily schedule can make cravings much easier to handle when they appear.

Plan your food environment

Your surroundings strongly influence what you eat. When highly processed snacks are easily available, it becomes harder to resist them during the premenstrual phase.

A helpful strategy is to prepare your pantry ahead of time.

• Keep healthier options visible and easy to reach, such as fruit, yogurt, nuts, roasted chickpeas, or dark chocolate.

• Store high sugar snacks out of immediate reach or buy smaller portions instead of large packs.

• Prepare quick snacks in advance, such as roasted makhana or trail mix, so you have something ready when hunger appears.

These small changes reduce impulsive eating and make healthier choices easier during craving moments.

Prepare quick, balanced meals in advance

The days before your period can sometimes feel more tiring. Doing a little meal prep ahead of time can make it much easier to eat regularly and avoid reaching for highly processed foods when cravings appear.

You do not need complicated preparation. A few simple steps can help:

• Cook an extra portion of dinner and store it for the next day’s lunch.

• Keep ready to eat foods in the fridge, such as boiled eggs, yogurt, or fruit. 

• Prepare easy breakfast options like overnight oats or keep whole grain bread ready for toast. 

• Wash and chop vegetables in advance so they are ready to use in quick meals.

Having some ingredients and meals already prepared can prevent skipping meals or relying on snacks to curb hunger. 

Make “craving kits”

If you are travelling for work or other purposes, it can be tempting to order in to satisfy your cravings. You can tackle this by carrying a PMS cravings kit in your bag. It could include:

• A small bar of dark chocolate 

• A handful of nuts or trail mix 

• A fruit such as an apple 

• A herbal teabag 

• A few dates

Remember to eat shorter, more frequent meals: Eating a balanced meal or a healthy snack every 3 to 4 hours can help keep your blood glucose levels stable throughout the day. When you go long periods without eating, blood sugar may drop, which can increase hunger and trigger stronger cravings later.[6]

Think of it as monthly preparation

Instead of fighting cravings every month, being prepared can make a significant difference. Stocking your kitchen with healthier snacks, planning simple meals, and following an eating schedule can make the premenstrual days feel much more manageable. Over time, these habits can reduce stress around food and help you feel more in control of your eating patterns.

Can Anything Else Help With Period Cravings?

Cravings before your period can feel strong, but they are often temporary. A few simple lifestyle strategies can help relieve PMS symptoms and make cravings easier to manage.[1,3]

Comfort activities

Comfort activities help calm the nervous system and reduce stress, which can trigger emotional eating during PMS. Stress hormones such as cortisol can increase appetite and the desire for high sugar or high fat foods.[3,4]

You can try the following simple steps.

• Take a warm bath or shower for 10–15 minutes: Warm water helps relax muscles and may reduce PMS related discomfort such as cramps or tension, which can improve overall comfort and reduce stress-related cravings.[3]

• Drink calming herbal tea: Chamomile contains flavonoids and other compounds with anti-inflammatory, antispasmodic, and mild sedative effects, which may help ease menstrual discomfort and improve mood during the premenstrual phase.[13]

• Listen to relaxing music for 10 minutes: Listening to calming music has been shown to reduce stress and lift mood, which may help decrease emotional eating during PMS.[4,11]

• Create a short calming routine: Repeating the same calming activity each time cravings appear can help train your brain to associate relaxation with stress relief instead of food.

Distraction activities

Cravings often occur in short bursts and may last about 20 to 30 minutes. Shifting your attention during this time can help the craving pass without acting on it.[6]

Try these simple activities.

• Take a 10 minute walk: Light physical activity increases endorphins and serotonin, which can improve mood and reduce the urge to snack.[3,6]

• Movement: Even brief movement like getting up to fill your water bottle or taking a 5-min stretching break helps change your focus and interrupts the craving cycle.

• Call or message a friend: Social interaction can reduce stress and provide emotional support during the premenstrual phase.

• Do a quick task: Small tasks such as folding laundry, watering plants, or tidying a desk can keep you occupied while the craving passes.

• Set a 20 minute timer: Tell yourself you will wait until the timer ends before eating. Many cravings fade before the timer finishes.

Lifestyle interventions

Daily habits play a large role in how strongly PMS symptoms affect you. Research suggests that lifestyle changes can help reduce PMS severity and improve mood and appetite regulation.[1,4]

Exercise

Exercise helps increase endorphins and serotonin levels, which can improve mood and reduce cravings related to emotional stress.[3,5] 

Aim for about 30 minutes of moderate exercise most days of the week. Choose an activity that you enjoy like brisk walking, cycling, swimming, or dancing. If you are low on energy before your period, try gentle yoga or stretching.

Relaxation techniques

Stress can worsen PMS symptoms and increase emotional eating. Try these simple relaxation methods to reduce anxiety, tension, 

• Practice deep breathing exercises.[12]

• Try a short 10-min guided meditation.

Sleep

Sleep plays a key role in appetite regulation. Poor sleep can increase hunger hormones and decrease hormones that signal fullness, which can lead to stronger cravings.[7] Aim for 7 to 9 hours of sleep each night and keep a consistent bedtime and wake up time.[14]

Hydration

Mild dehydration can sometimes feel like hunger or cravings. Drinking a glass of water when a craving appears can help. Additionally, aim for 2–2.5 litres of fluids daily, and adjust intake depending on your activity level and climate.

Sunlight

Exposure to natural light helps regulate the body's internal clock and supports serotonin production, which can improve mood and appetite control.[7] Try to spend 10 to 20 minutes outdoors daily, ideally in the morning. 

Small lifestyle changes practiced consistently can make PMS symptoms and cravings easier to manage over time.

When to See a Doctor?

Food cravings are common during PMS and are usually harmless. However, you should consider speaking with a healthcare provider if symptoms become severe or disruptive.[1]

Seek medical advice if you experience:

• Excessive food cravings that interfere with daily life

• Sudden unexplained changes in appetite

• Strong mood symptoms such as depression or anxiety

• Severe or worsening PMS symptoms every menstrual cycle

• Persistent symptoms throughout the cycle

To diagnose PMS, doctors usually review your symptoms and menstrual history. In many cases, they may ask you to track symptoms for at least three menstrual cycles to confirm the pattern.[1]

Treatment may include lifestyle changes, nutritional adjustments, or medications that increase serotonin activity. They may also consider hormonal treatments such as birth control pills that help regulate hormone fluctuations and improve PMS symptoms.[1,4]

The Bottom Line

PMS cravings are real and are largely driven by hormonal changes during the menstrual cycle. Shifts in estrogen, progesterone, serotonin, and blood sugar regulation can increase appetite and cravings in the days before your period. Understanding why you are craving certain foods and using strategies such as balanced eating, exercise, stress management, and good sleep can help you manage PMS symptoms more comfortably.[1,4,6]

Image credits: Illustrations created by Leisha Chavan using AI tools for educational purposes.

FAQs on PMS Cravings

What do you crave during PMS?

Many women crave chocolate, sweets, salty snacks, or carbohydrate-rich foods during PMS.

Why do I feel hungry before my period?

Hormonal changes during the luteal phase can increase appetite and influence serotonin levels, which may make you feel hungrier before menstruation.

What hormone causes period cravings?

Period cravings are largely associated with the rise of the hormone progesterone in the luteal phase. 

Can period cravings indicate a vitamin deficiency?

Sometimes. Low magnesium or iron levels may influence certain cravings.

Are period cravings psychological or physical?

Both. Hormonal changes affect brain chemistry and mood, which can influence appetite and cravings.

How to curb PMS cravings?

Balanced meals, regular exercise, good sleep, stress management, and hydration can help reduce cravings and improve associated PMS symptoms.

Is it normal to get cravings 5 days before your period?

Yes, period cravings usually start a few days before periods, lasting 3 to 7 days. Some women may also experience cravings when the luteal phase starts around 2 weeks before menstruation. 

References

1. Gudipally PR, Sharma GK. Premenstrual syndrome.

2. American College of Obstetricians and Gynecologists. Premenstrual syndrome. Accessed March 10, 2026.

3. Office on Women’s Health. Premenstrual syndrome (PMS). Accessed March 10, 2026.

4. Green LJ, O’brien PM, Panay N, Craig M. on behalf of the Royal College of Obstetricians and Gynaecologists. Management of premenstrual syndrome. BJOG. 2017 Feb;124(3):e73-105

5. Krishnan S, Tryon R, Welch LC, Horn WF, Keim NL. Menstrual cycle hormones, food intake, and cravings. The FASEB Journal. 2016 Apr;30:418-6.

6. Hormes JM, Niemiec MA. Does culture create craving? Evidence from the case of menstrual chocolate craving. PloS one. 2017 Jul 19;12(7):e0181445. 

7. de Souza LB, Martins KA, Cordeiro MM, de Souza Rodrigues Y, Rafacho BP, Bomfim RA. Do food intake and food cravings change during the menstrual cycle of young women?. Revista Brasileira de Ginecologia e Obstetrícia/RBGO Gynecology and Obstetrics. 2018 Nov;40(11):686-92. 

8. Ryan S, Ussher JM, Hawkey A. Managing the premenstrual body: a body mapping study of women’s negotiation of premenstrual food cravings and exercise. Journal of eating disorders. 2021 Oct 9;9(1):125.

9. Mishra S, Elliott H, Marwaha R. Premenstrual dysphoric disorder. 

10. Candan E, Metin ZE, Tengilimoglu-Metin MM. The role of premenstrual syndrome in hedonic hunger and food craving during the menstrual cycle. Journal of Nutritional Science. 2025 Jan;14:e66.

11. Küçükkaya B, Başgöl Ş. The effect of listening to music and drawing on coping with dysmenorrhea complaints in nursing students: randomized controlled trial. BMC Women's Health. 2024 Oct 25;24(1):571.

12. Nathani N. Scientific effect of pranayama (hatha yogic breath regulation techniques) on physiological and psychological variables: A systematic review. Yoga Mimamsa. 2025 Jan 1;57(1):48-56.

13. Khalesi ZB, Beiranvand SP, Bokaie M. Efficacy of chamomile in the treatment of premenstrual syndrome: a systematic review. Journal of Pharmacopuncture. 2019 Dec 31;22(4):204.

14. Watson NF, Badr MS, Belenky G, Bliwise DL. Buxton. OM, Buysee, D.,… & Tasali, E.(2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep.;38(6):843-4.