Craving Sugar Right Before Your Period? Doctor Explains Causes And How To Deal With It

Do you crave donuts, pastries and ice-creams, right before your periods? If this feels relatable to you, then let us tell you that you are not alone. Many women, when going through premenstrual symptoms (PMS), experience a strong urge to indulge in sugary foods. This is not just a phase or state of mind, it has scientific backing. You can blame it on the hormonal shifts, but this sugar craving is very much real. 

To understand this better, we reached out to Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore.

Why Do You Crave Sugar Before Periods? 

Let us dive right in: why do women crave something sweet right before their periods? Answering this, Ms Raj says, “Sugar cravings before a period are common and are usually linked to hormonal and metabolic changes that occur during the menstrual cycle. In the days leading up to menstruation, changes in hormones such as estrogen and progesterone can influence appetite, mood and food preferences.” 

The expert further explains, “Some women may also experience changes in serotonin, a chemical involved in mood regulation, which can increase the desire for carbohydrate-rich or sweet foods. Tiredness, stress, poor sleep and skipping meals can further increase these cravings. Wanting chocolate, sweets or other high-carbohydrate foods before a period does not necessarily mean that the body is lacking sugar.”

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How Periods Impact Cravings

A 2018 study, published in the journal RBGO Gynecology and Obstetrics, examined young women across their menstrual cycles. It discovered that food cravings become significantly stronger during the premenstrual (luteal) phase, as compared to the earlier follicular phase. It adds that specifically the desire for foods high in sugar, salt, and fat such as chocolate, pastries, snacks, and desserts witness a noticeable spike right before their periods. 

The researchers noted that these heightened cravings happen because shifting hormone levels cause a temporary drop in serotonin, the brain's ‘feel-good’ chemical. This drives the body to crave sweet and high-carb foods as an unconscious way to boost mood and relieve irritability. However, despite these intense premenstrual urges for comfort foods, the study added that women's overall daily calorie intake, macronutrient distribution, and body weight do not significantly change throughout the cycle. Moreover, while the premenstrual phase measurably heightens specific food cravings, it does not necessarily cause a higher total food consumption.

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Tips To Deal With Sugar Cravings Before Period 

When there’s will, there is always a way. You can effectively combat pre-period sugar cravings. Ms Raj shares some tips for the same: 

• The best approach is not to completely suppress the craving but to manage it sensibly.
• Eating regular, balanced meals can help prevent extreme hunger and reduce the urge to reach for large amounts of sweets.
• Include protein and fibre in meals through foods such as pulses, beans, curd, vegetables, whole grains, nuts and seeds.
• Fruits can also satisfy a preference for something sweet, while providing fibre and nutrients.
• If chocolate is the craving, a small portion of dark chocolate can be included rather than turning the craving into a cycle of restriction and overeating.
• Staying hydrated and getting adequate sleep can also help regulate appetite.
• It is also important to avoid feeling guilty about occasional cravings. 

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“The menstrual cycle naturally affects appetite, and having a sweet food occasionally can fit into an otherwise balanced diet. However, if cravings are extremely strong every month and are accompanied by significant mood changes, overeating, fatigue or other severe premenstrual symptoms, it may be worth discussing them with a healthcare professional,” suggests the expert.

“Keeping a simple record of food intake, sleep, stress and menstrual symptoms can help identify patterns. The goal should be to maintain a balanced diet throughout the cycle rather than following strict food restrictions during the days before menstruation,” concludes Ms Raj.

ALSO READ- Feeling Dizzy During Period? Gynaecologist Shares 6 Possible Causes

Conclusion

Pre-period sugar cravings are a natural biological response to changing oestrogen, progesterone, and serotonin levels. Instead of depending on strict food restrictions or feeling guilty, focus on managing these urges with balanced meals rich in protein and fibre. Moreover, taking care of hydration, stress management, and quality sleep, also plays a crucial role in managing cravings. But if intense cravings are accompanied by severe mood swings or fatigue every month, consult a doctor without delay.