Understanding food cravings during the menstrual cycle: how hormones affect appetite
Sudden shifts in appetite are often caused by hormonal changes. [1,2] These fluctuations of hormones are a normal part of the menstrual cycle. They can trigger food cravings, influence feelings of fullness, modify appetite, change eating habits and temporarily alter food preferences. [3,4]
Before looking at how individual female hormones impact appetite, it’s helpful to look at the menstrual cycle as a whole and the food-related changes associated with each phase.
The phases of the menstrual cycle
1. Menstrual phase (days 1-5):
The cycle begins with the shedding of the uterine lining. During this stage, hormone levels are expected to be at their lowest, particularly oestrogen and progesterone. This is the period in the cycle when blood loss is most severe, and it’s important to consume iron-rich foods to replenish the iron loss during this time. [1]
2. Follicular phase (days 1-13):
Oestrogen rises during this phase, stimulating the maturation of the ovarian follicle. This phase is broadly associated with good mood, higher energy levels and better appetite control. [2]
3. Ovulation (day 14):
During this stage, a mature egg is released from the ovary. As oestrogen reaches its peak, some evident shifts in appetite can occur. Namely, portion sizes and cravings for sweets tend to decrease. [2]
4. Luteal phase (days 15-28):
While high levels of oestrogen alone suppress appetite, its presence during the luteal phase, along with a rise in progesterone, increases cravings for sweet and fatty foods. Food intake peaks during this phase. [4,2,5]
How different female hormones impact appetite
In the menstrual cycle, oestrogen and progesterone are the hormones primarily associated with appetite, but they aren’t the only ones. [1,2]
Oestrogen
Tends to suppress appetite and enhance satiety signals
Rises toward the end of the follicular phase
Peaks just before ovulation
Influences neurotransmitters like serotonin that affect mood [2]
Progesterone
Rises after ovulation and during the luteal phase
May increase energy requirements and reduce satiety
Associated with increased appetite
Thought to trigger cravings for high-carbohydrate and high-fat foods [2,5]
Leptin
Suppresses hunger and regulates appetite
Signals energy stores to the brain
Thought to rise during the luteal phase, alongside progesterone [6]
Ghrelin
Known as the ‘hunger hormone’
Helps stimulate appetite
Elevated levels promote food intake and fat storage [7,8]
Thought to be highest during the luteal phase
Insulin (sensitivity)
Is thought to decrease during the luteal phase
Can cause unstable blood sugar levels
Typically increases cravings for carbohydrates [9]
Is a major physiological driver affecting appetite
Do we need more calories?
One possible contributor to food cravings is the body’s changing energy needs throughout the menstrual cycle. During the luteal phase, some studies suggest a modest increase in basal metabolic rate, meaning the body may require more energy to function. This may be influenced by fluctuations in progesterone (and to a lesser extent oestrogen), although findings vary widely and do not apply to everyone. [2, 10, 11]
How to manage cravings
In the week or two before menstruation starts, it’s typical for mood, appetite and metabolism to shift. This experience is unique to everyone who menstruates; some notice intense changes, while others might barely notice them at all. [12] The key is to know how to manage cravings efficiently.
It’s essential to focus on balance rather than restriction. Acknowledging and honouring cravings encourages a better relationship with food and enables greater empowerment over food choices in the long run. [13] Cravings can often be managed with the following practices:
Healthy eating:
Choosing a balanced mix of quality protein, complex carbohydrates, healthy fats, fruits and vegetables in your diet is an effective way to manage increased appetite. Eating a balanced diet helps to keep blood sugar levels stable and reduce sudden urges for food. [14]
Adequate hydration:
Often overlooked, hydration is a crucial part of a healthy diet. Food cravings can also be a sign of dehydration. Drinking enough water may help reduce bloating and manage cravings. [15]
Exercise and sleep:
Regular physical activity can help control appetite; it also regulates mood, helps reduce stress and improves insulin sensitivity. Getting enough sleep is equally important. Lack of sleep can disrupt hunger hormones, leading to increased appetite and cravings for high-calorie foods. [16 ]
Another helpful strategy is to try healthy alternatives to your usual cravings.
If you are craving:
Chocolate: Try dark chocolate with 70% cocoa or higher, which can satisfy sweet cravings because of its rich flavour. [17]
Crisps: Try nuts, baked vegetable chips, crispy chickpeas and popcorn instead. They tend to be more filling due to their protein and fibre content. [18]
Sweets: Try fresh fruits or dried fruits as their natural sugar content may help satisfy sweet cravings while also providing vitamins and fibre. [18]
Conclusion
Hormonal fluctuations during the menstrual cycle can impact appetite in a multitude of ways, with the intensity of these changes being highly individual. There are strategies to help manage cravings that can be highly effective. Working with cravings instead of trying to fight them or ignore them usually leads to better balance in the long run.
Finally, it should be noted that while we understand some of the mechanisms behind changes in appetite as a result of menstruation, the relationship between hormonal fluctuations and changes in eating habits during the menstrual cycle remains poorly understood.
Serra is an MSc Human Nutrition student who has completed a Bachelor’s degree in Nutrition and Dietetics. She has experience in clinical, hospital and food service settings, and is passionate about nutrition writing, research and helping people improve their dietary habits
Serra Oguz, Student at London Metropolitan University
References
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Malo-Vintimilla L, Aguirre C, Vergara A, Fernández-Verdejo R, Galgani JE. Resting energy metabolism and sweet taste preference during the menstrual cycle in healthy women. British Journal of Nutrition. 2024;131(3):384-390. doi:10.1017/S0007114523001927
Benton MJ, Hutchins AM, Dawes JJ. Effect of menstrual cycle on resting metabolism: A systematic review and meta-analysis. PLoS One. 2020;15(7):e0236025. Published 2020 Jul 13. doi:10.1371/journal.pone.0236025
Sivarajasingam V. Breaking the silence around the menopause. Br J Gen Pract. 2022;72(717):170. Published 2022 Mar 31. doi:10.3399/bjgp22X719093
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