Craving Control Strategies for All Phases of Your Menstrual Cycle

“You are not ruled by your cravings but you are guided by your body’s messages.”

Cravings during your menstrual cycle are not random. They are your body’s biochemical way of signaling shifting energy needs, hormonal changes, and emotional fluctuations. Throughout the month, levels of estrogen, progesterone, and serotonin rise and fall, influencing hunger, mood, and what foods you reach for.

According to research published in PubMed (PMID: 32964045) and the NHS, fluctuating hormones during the cycle can change how your body uses glucose, how your brain perceives reward, and even how your gut bacteria respond to certain foods. Recognizing these patterns can help you manage cravings smartly rather than giving in impulsively.

Let’s explore each phase of the menstrual cycle and effective strategies to control cravings, gently and scientifically.

During menstruation, estrogen and progesterone levels are at their lowest. Iron loss from bleeding may lead to fatigue, low mood, and an increased desire for sugar or caffeine as quick energy sources.

Common cravings: Chocolate, sweets, caffeine, salty snacks.

Underlying cause: Drop in serotonin and iron levels.

Craving control tips:

Science-backed insight:

A PubMed study (PMID: 30711916) found that women who maintained stable iron and magnesium levels reported fewer sweet cravings during menstruation.

This is the “feel-good” phase, when estrogen begins to rise and energy levels increase. You feel more motivated and less emotionally driven to eat, but blood sugar fluctuations can still trigger unnecessary snacking if you skip meals.

Common cravings: Fresh carbs, crunchy foods, and lighter meals.

Underlying cause: Rising estrogen boosts dopamine, making you crave stimulation and variety.

Craving control tips:

Evidence note:

The NHS recommends eating high-fiber foods and staying hydrated to prevent sugar dips that trigger cravings during the follicular phase.

Estrogen peaks around ovulation, and serotonin levels are at their highest. You usually feel your best energy, confidence, and stability. However, due to a temporary spike in luteinizing hormone (LH), your appetite may fluctuate.

Common cravings: Light snacks, citrus fruits, and hydrating foods.

Underlying cause: Increased metabolism and body temperature.

Craving control tips:

Research fact:

Studies from PubMed (PMID: 33282314) highlight that women who consume balanced macronutrients during ovulation experience fewer binge episodes in the luteal phase.

The luteal phase is where cravings peak. Progesterone rises and then drops before menstruation, slowing digestion and lowering serotonin levels. This phase is known for PMS cravings especially for sweets, carbs, and high-fat foods.

Common cravings: Chocolate, chips, bakery foods, fried snacks.

Underlying cause: Drop in serotonin and magnesium, along with emotional fatigue.

Craving control tips:

PubMed-backed fact:

A review (PMID: 35192932) found that magnesium supplementation significantly reduced PMS-related food cravings and irritability by supporting neurotransmitter balance.

If cravings feel uncontrollable, linked with extreme mood swings, or lead to binge eating, you may be experiencing Premenstrual Dysphoric Disorder (PMDD) or hormonal imbalance. Consult a gynecologist or nutritionist for hormone-level testing and personalized support.

Cravings are not a sign of weakness, they are biological cues influenced by your menstrual hormones. Understanding how estrogen, progesterone, and serotonin shift throughout the cycle allows you to respond intelligently.

By eating whole, nutrient-rich foods, staying hydrated, and maintaining mindful eating habits, you can balance your hormones naturally and regain control over your cravings in every phase.

Your body doesn’t need restriction; it needs rhythmic nourishment, food that honours both biology and emotion.