Why Am I So Ravenously Hungry During My Period And What Do I Do About It?
Yeah, there’s science to it, but are there solutions?
by The Candidly Team
There’s something sort of jarring about the revved up hunger we feel leading up to our period.
Even as we experience it month after month for decades on end, it still manages to feel like a sort of unanticipated alien invasion.
It’s distracting. Confusing. But mostly, it’s deeply, deeply annoying.
Forget anything related to weight, having hunger that lingers, that’s hard to satisfy, doesn’t feel good. Even when we succumb to all the salty, sugary things we crave, it doesn’t move the needle. And all that remains is whatever bloat or breakout or blood sugar crash our hormones plus our eating habits result in.
But what if we could understand our bodies better? What if we knew WHY they ride such a ravenous road to menstruation. Moreover, what can we do to experience a more stable, smooth, satiated feeling during our period?
To do all that, we have to start with a very brief understanding of our cycle where it relates to hunger.
Now, if you will open your textbooks to days 1-5 of your menstrual cycle. Let’s begin:
The Menstrual Phase
You’re on your period. Wheee! The lining of your uterus is shedding. Your estrogen and progesterone are both running low, but your progesterone, which fuels appetite, is more in charge so to speak. Meanwhile, estrogen which represses appetite is taking a backseat.
Both estrogen and progesterone affect something called your ghrelin and your leptin levels. Ghrelin is a hormone that sparks appetite while leptin tells your body when it’s full. So basically, we’re being hit with some weird messages around our hunger and satiety.
Estrogen also affects mood, and as we all know when we’re feeling low, sluggish, achy, or stressed, our impulse to eat can increase. So there are also plenty of emotions and comfort-seeking behaviors at play.
The Follicular Phase
This phase starts on day 1 of your period and lasts til ovulation. It’s the time when your uterine lining starts to thicken, the follicles containing your eggs start to grow, your estrogen increases, and your insulin sensitivity (which helps with blood sugar) can increase. All of this can leave you in more of a stable sort of sweet spot where your hunger is concerned. Aka, you feel “normal” again.
Ovulation
Around mid-cycle, an egg is released. Your estrogen tends to peak, and some studies have indicated you may actually feel less hungry than usual during this window of time.
The Luteal Phase
This is where things start to heat up. It happens when the egg travels to the uterus. That progesterone we talked about starts to build up, your insulin sensitivity decreases, serotonin levels can drop, and all of this can really ramp up food cravings. There are also studies indicating that Resting Metabolic Rate (the energy you burn at rest) increases during the luteal phase. So there really is a physical, hormonal, and emotional storm at play that can leave us feeling comforted by fatty or carb-rich foods.
What do we do about all this?
When your pre-period or period steamrolls in, both satiety and comfort are the name of the game. Sadly, cupcakes and cookies and salt and vinegar chips are not really gonna get us there.
So what will?
Fiber
Fiber offers long-term satiation. According to The Cleveland Clinic, “when you have your period, it can help to eat foods that help rid your body of excess estrogen. Fiber is key to that.” Think whole grains, legumes, nuts, fruits, vegetables (especially cruciferous ones). You might even try this trick of eating fibrous green veggies before indulging in that carb-rich snack you crave, so you’re more likely to feel really and truly full after.
Antioxidant-rich foods
This also comes from The Cleveland Clinic, and it’s all about feeling your overall healthiest while on your period. Antioxidant-rich foods can help with inflammation, cramping, bloating, and mood. Think fruits and veggies, berries and sweet potatoes (all which can help with a sweet craving). Broccoli, avocados, and leafy greens will also contribute to keeping you nice and full. And good news - a small portion of reeeeeally dark chocolate has a lovely dose of antioxidants. (We said “small” however.)
Iron
Losing blood can leave you low on iron and feeling fatigued, so adding in some iron-rich foods is a wise decision. Red meat should be eaten sparingly and carefully chosen for clean cuts, but here are some other solid iron sources: chicken, eggs, legumes, lentils, beans, seeds, nuts, fortified foods and cereals.
Some snack ideas:
All of this said, we know what we want on our period isn’t just raw apples and 12 almonds, so here are some options that might actually hit the spot.
If you need something sweet but filling: This high-protein berry bowl is how we start our PMS-plagued mornings, specifically because of how how delicious it is and how long we feel full after. And after dinner, we make this delicacy of a peach dessert. We also have a whole list of sweet treats we turn to when we aren’t interested in giving up all our health goals in one fell swoop.
If you require chocolate specifically: Try a small portion of extra dark chocolate, but if that simply won’t cut it, make this chia pudding to indulge without feeling sluggish.
If you desperately need a giant sandwich: We make this low-cal, high-satiety option whenever our car starts to drive itself to the deli and this high-protein wrap, because we crave it more than takeout (most days).
Ok, and now for what to avoid:
Just know that high sugar/depleting foods can lead to a crash, so if you’re not wanting to punish your future self, cut back on:
Sweet stuff: Fruit NOT included.
Salty stuff: Especially those processed ones. Retain water much?
Simple carbs: Please, please keep eating those wholesome, whole grain carbs, but empty, processed crap can bloat, constipate, and make you crave more.
Caffeine and alcohol: It’s about hydration this week. Your swollen tum will thank you.
All of this said, there’s no punishment deserved for indulging in something you crave while your body is putting you through turmoil. Just make sure to really choose that thing. Be conscious of that thing. Enjoy that thing. And add a bunch of other healthful, satiating things to that thing. Otherwise you’re just not getting much out of it.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
