Why You Crave Junk Food Before Your Period

Craving chocolate or chips before your period? You’re not broken — you’re biologically brilliant.

Let’s get this out of the way: premenstrual cravings are not a moral failing. They’re not about weak willpower or “falling off the wagon.” They’re your body’s way of waving a hormonal flag that says, Hey! I need some extra love right now.

So if you’ve ever found yourself elbow-deep in a bag of crisps or lovingly spooning Nutella straight from the jar (no judgment), this one's for you. We’re unpacking the real reasons behind those intense food cravings before your period — and how you can support your body naturally, cravings and all.

You’re Not “Out of Control” – You’re In Tune

Every month, your body runs a full-blown hormonal symphony. And just like music, some phases hit you right in the feels. The luteal phase — that tricky window after ovulation and before your period starts — is when cravings, mood swings, and fatigue tend to peak.

Rather than seeing these symptoms as signs that something’s wrong, let’s reframe them as signs that your body is communicating. Loudly. It’s craving comfort, stability, and support. You’re not out of control — you’re actually incredibly in tune with your body’s needs.

The Luteal Phase Lowdown

So what’s really going on in the luteal phase?

• Oestrogen takes a dip, which can make you feel a bit flat or fragile.

• Progesterone rises, often leading to bloating, sluggishness, and anxiety.

• Serotonin — your feel-good hormone — also drops, which is a key reason you may feel more emotional or moody.

• Meanwhile, cortisol (your stress hormone) can creep up, especially if your nervous system is running on empty.

These hormonal changes don’t just affect your mood. They change your appetite, your energy, and your food preferences.

One study showed that appetite and food choices shift throughout the menstrual cycle, with increased cravings during the luteal phase due to hormonal fluctuations¹.

Why You Crave What You Crave

Sugar = Serotonin

Your body’s trying to give you a boost. Carbs (like biscuits, chocolate, or bread) help increase tryptophan, which boosts serotonin. Translation? That sugar hit makes you feel better. Fast.

One study found that a drop in serotonin before your period is directly linked to cravings for high-carb foods².

Chocolate = Magnesium + Dopamine

Dark chocolate isn’t just delicious — it’s packed with magnesium, which your body may be low in during the luteal phase. Magnesium calms your nervous system and helps regulate mood. Plus, the dopamine hit? Total mood magic.

One study found that magnesium deficiency is linked to more severe PMS symptoms and stronger food cravings³.

Salt + Fat = Calm the Cortisol

Craving salty chips or greasy snacks? That’s your body’s way of self-soothing. Salt and fat can have a calming effect on your stress response. Basically, it’s your body whispering “I need grounding.”

The Gut Connection

Emerging research shows your gut microbiome can also drive food cravings. When your good bugs are out of balance, you might crave more sugar — not because you’re weak, but because your inner ecosystem is shouting for help.

What Your Body’s Really Asking For

Your cravings are messages. Instead of judging them, decode them.

What is your body trying to say?

• “I’m low on energy. Please feed me something sustaining.”

• “I need comfort. Things feel hard right now.”

• “I’m depleted. Help me restore balance.”

In the luteal phase, your body might be low in key nutrients like magnesium, B6, and iron. It may need more food, more rest, and more emotional support — not less.

How to Support Your Body Without Shame

This is your permission slip to ditch the restriction mindset. Your body doesn’t want punishment — it wants partnership.

Here’s how to support your cycle naturally and gently:

1. Add, don’t restrict

Try adding in nutrient-dense foods like leafy greens, nuts, whole grains, and avocado. They help stabilise blood sugar and provide the magnesium and B vitamins your body’s craving.

2. Hydrate and move mindfully

Dehydration can sneakily amplify cravings. Sip water, herbal teas, and electrolyte-rich drinks. Gentle movement like yoga or walking can help shift mood and reduce bloating.

3. Support with herbs

This is where Hey Sister! shines. Its blend of plant-based goodness (like Khaya senegalensis) supports the nervous system, calms inflammation, and helps balance moods that drives cravings in the first place. It’s our OG hero for good reason.

Let’s Talk About Emotional Eating

You reach for the biscuits. Or the toast. Or the tub of ice cream. You’re not “failing” — you’re self-soothing.

Food is one of the most primal, powerful ways we regulate our nervous systems. Especially during the luteal phase, when stress can spike and serotonin dips, it makes complete sense that you’d turn to something comforting.

What if we didn’t fight emotional eating — but instead got curious about it?

“What am I really needing right now?”

Often, it’s safety. Rest. Connection. A nap. A hug. Some magnesium. Emotional eating isn’t bad — it’s information. You can respond to it with care instead of criticism.

FAQs

Why do I crave sugar before my period?
Hormonal shifts — especially drops in oestrogen and serotonin — can lead to sugar and carb cravings as your body tries to lift your mood and stabilise energy².

Are cravings during PMS normal?
Totally. Your body is navigating hormonal and emotional shifts. Cravings are a way it communicates its need for support — not a lack of control.

Can I reduce PMS cravings naturally?
Yes — through balanced nutrition, hydration, stress support, and plant-based tools like Hey Sister! that help ease PMS and inflammation.

Support Your Cycle Naturally with Hey Sister

When your body’s asking for support, listen — and respond with kindness. 

No shame. No restriction. Just real, body-literate care.

References

1. Martínez García, E. et al. (2020). Hormonal regulation of appetite and food intake during the menstrual cycle. Appetite. https://doi.org/10.1016/j.appet.2020.104691

2. Wurtman, J. et al. (1995). Carbohydrate craving and premenstrual syndrome. Journal of Affective Disorders. https://doi.org/10.1016/0165-0327(95)00040-L

3. Fathizadeh, N. et al. (2010). The role of magnesium in premenstrual syndrome and cravings. Biological Trace Element Research. https://doi.org/10.1007/s12011-009-8455-6