Period hunger is a real problem for many women, and it can be a double-edged sword since you’re either miserable with limiting your food intake or eating too much junk that’s bad for your body. Understand how to stop cravings with the power of better mindsets and habits. 

Are Period Cravings Normal?

Yes, period cravings are regular. If anything, some women even have some quite intense ones. The science behind it is that hormone shifts trigger your neurotransmitters to crave certain types of food. 

However, it’s important to note that these same period cravings can also impact your gas and gut sensitivity. Any significant changes in diet can make you a little more gassy and bloated than usual. 

What People Usually Crave Before Their Period

People will have their own version of period cravings, and it’ll be mainly centered around their guilty pleasures. But generally, this is what people crave before their period. 

• Sweets: Most people crave sugar before their period, from powdered doughnuts to cookies and more. However, the hormonal changes influence their blood glucose and insulin sensitivity, especially for women with type 1 diabetes. 

• Salty food: Salty foods like chips and processed food can be addictive, and craving them is natural due to their mood-boosting hormones. It can be hard on your body to overindulge on these, and it’s double trouble when combined with sweets.

• Carbs: Potatoes, pasta, pastries, and other kinds of carbs are the ultimate comfort food, which is a must for period cramps. However, a big intake of these items can be too hard to ingest due to the amount of starch and fiber in them.  

How to Stop Cravings

The key to keeping your appetite in check is to condition yourself to prioritize your health first through your line of thinking and actions. For a more in-depth guide, check out the steps on how to stop cravings pre-menstruation. 

1. Differentiate Hunger and Cravings

Some people tend to excuse giving in to their period cravings by dismissing them as complete hunger. And while there are some similar symptoms between them, like a rumbling stomach and deep desire for food, there are distinctions that can help you manage your appetite.

Period cravings stem from a need for emotional satisfaction. Meanwhile, hunger comes from a need to refuel your energy levels, as it’s been a while since you last ate. If you’re feeling hungry, you can typically cover it up with non-junk food. 

2. Up Your Protein Intake

When meal-planning for this time of the month, consider prioritizing your protein intake and eating a little more than usual. Protein keeps you satisfied a little longer since it satiates hunger and curbs cravings.

Adding a boiled egg to your breakfast, lunch or dinner can make it more filling. You can also sprinkle in protein-filled snacks such as nuts and seeds in between meals. 

3. Practice Mindful Eating

Mindful eating is a great way to reframe your meal times as a time to refuel rather than consume as much as possible and get a serotonin boost. For example, pay attention to how much food you’re putting on your plate when serving yourself.

You can also aim for present-moment awareness as you eat. Try to reflect on how your food makes you feel and whether you feel full. Practicing this before your period cravings hit makes it easier to do during them. 

4. Look for Healthy Alternatives

Another way to deal with your cravings is by scheduling healthier alternatives. For example, you know that you always crave chicken nuggets straight out of the freezer bag. A good compromise is to make some tofu nuggets instead from scratch.

The best case scenario is that you’ll love the healthier version and stick with it for a while. If it doesn’t taste great, you could be swayed away from those cravings for a bit. 

5. Drink More Water

Feel a little more full, crave a little less. A glass of water can go a long way in regulating your appetite throughout the week. Plus, the extra boost of hydration can relieve certain period pains like headaches, cramps and bloating. 

Having trouble with remembering to get the glass? Consider keeping a bottle on your person at all times. You can also set a few reminders throughout the day via the phone’s alarms. 

6. Focus on Getting Enough Sleep

Periods already create enough hormonal changes to trigger food cravings, and sleep deprivation can aggravate that to another degree. Thus, getting your sleep can minimize the desire for unhealthy foods.

Granted, it can be tougher to sleep when menstruating. A heat pack on the abdomen can help soothe any cramps and pain. You can also try other sleeping positions, like lying on your side. Remember to support yourself with the softest pillows. 

7. Distract Yourself with Leisure

The emotional satisfaction that comes from binge-eating on your period can be attained through other activities instead. For example, try to look for a great show or book that you can watch or read throughout the week.

A massage or a warm bath is also therapeutic, especially since it can soothe the muscular tension in your body. You can also try other low-impact activities like yoga, gentle exercise or a mere walk in the park if you feel up to it. 

Bonus: Indulge in Moderation

Refraining from your period hunger is ideal. However, heightened cravings can reduce women’s self-control and make them give in to them anyway. If that’s the case, cut yourself slack and get what you want. Just make sure you’re only portioning an appropriate amount to eat. 

You can also make it a little healthier with certain additions. For instance, top your pizza with arugula and mushrooms, or have a side of corn and carrots to your mashed potatoes. 

Stopping Your Period Cravings

Figuring out how to stop cravings can be a tall task, especially during your period. That said, it’s generally better for your health to get it under control, especially before it gets too out of hand. Build up good habits from the get-go and manage your appetite as best as you can. Subscribe to our newsletter for more tips!