Healthy Chocolate Alternatives for PMS Cravings

Healthy Chocolate Alternatives for PMS Cravings

Why do chocolate cravings happen before your period?

• Studies indicate that cravings for chocolate and other sweets rise in the days before menstruation.
• One recent study found that higher levels of inflammation markers (such as hs-CRP, IL-6) were associated with stronger food cravings in the menstrual cycle.
• Cravings are a complex mix of biological, psychological and cultural factors. For example, one paper found that culture plays a strong role in chocolate craving rather than strictly hormone levels.
• While chocolate may bring comfort, standard chocolate bars often contain high sugar and fat, which may relieve the craving temporarily but can contribute to mood swings, bloating or further discomfort during PMS.

What to look for in a healthy ‘chocolate’ alternative

• Provide a small amount of cocoa or cacao (which brings flavour, antioxidants, magnesium)
• Are lower in added sugar and saturated fat
• Include additional nutrients (protein, fibre, healthy fats, minerals) that help stabilise mood, energy and hormones
• Fit within your normal diet so one treat doesn’t lead to over-indulgence

Smart, satisfying alternatives you can try

1. Dark chocolate squares (~70 % cocoa) with roasted almonds Choose a small piece of quality dark chocolate (look for minimal added sugar) and pair it with a handful of roasted almonds. The cocoa gives that chocolate flavour plus magnesium and flavanols, and almonds add healthy fats and protein to stabilise your blood sugar.
2. Cocoa-powder banana ‘nice cream’ Freeze a banana, then blend with unsweetened cocoa powder and a splash of milk or plant milk. It gives you the chocolate taste, natural sweetness, fibre and potassium, without the extra refined sugar of a candy bar.
3. Greek yogurt with cacao nibs and berries Plain Greek yogurt (or other unsweetened yoghurt) topped with cacao nibs and fresh berries is another alternative. You get some cocoa flavour (from the nibs), good protein from the yoghurt, antioxidants from the berries and less sugar overall.
4. Pumpkin seed + dark chocolate bark Make a simple bark by melting dark chocolate (70 %+) and mixing in pumpkin seeds (or other seeds) and perhaps a few dried berries. Portion it into small squares. The seeds add magnesium, zinc and healthy fats, and the chocolate satisfies the craving.
5. Homemade cocoa-oats energy bites Blend oats, a spoon of natural nut butter (almond or peanut), unsweetened cocoa powder, a dash of honey or date paste, and some chopped pecans or walnuts. Roll into small bite-sized balls. Keep them in the fridge for when you feel a craving. They offer fibre, healthy fats and that cocoa flavour.
6. Cocoa-chia pudding Combine milk (or plant milk), chia seeds and unsweetened cocoa powder. Let it set in the fridge. Top with a few pieces of dark chocolate or berries when ready. This gives you texture, protein and slow-release carbohydrates.
7. Dark chocolate covered strawberries or banana slices Dip fresh fruit into melted dark chocolate (70 %+). This way you are combining fruit (natural fibre, vitamins) with that chocolate flavour. You get the best of both: treat + nutrient support.

Why these choices are helpful during PMS

• By choosing snacks that include protein, healthy fats, fibre and low added sugar, you reduce rapid blood-sugar spikes and crashes that often worsen mood, fatigue or cravings.
• Cocoa/cacao itself provides magnesium, which supports muscle relaxation (helpful if you have cramps) and may help mood and sleep.
• These snack alternatives are less likely to cause the bloating, sluggishness or guilt that may follow high-sugar, high-fat ultra-processed snacks. Given that ultra-processed food consumption is higher among those with PMS symptoms.
• You still satisfy the sensory aspect of a chocolate craving (flavour, texture, maybe a bit of sweetness), which means you’re less likely to feel deprived and over-eat later.

Tips for getting it right

• Limit your portion: even dark chocolate is calorie-dense. A small amount (for example 1 ounce or ~30 g) is often enough to satisfy a craving.
• Check the label: aim for chocolate with higher cocoa % (70 % or above) and less added sugar.
• Create the habit: keep pre-prepared healthy alternatives available so when a craving hits you don’t immediately reach for the candy bar.
• Pair with hydration: sometimes cravings are stronger when you’re slightly dehydrated. Drink water or herbal tea alongside your snack.
• Mindful eating: take a moment to savour the flavour, texture and smell of your snack. Mindful eating helps you feel more satisfied with less.
• Balance your overall diet: while the snack matters, it’s also important your broader diet supports hormonal health (adequate protein, iron, magnesium, omega-3s, fibre).

When to be cautious

• If your cravings are very intense and are accompanied by other severe PMS symptoms (mood swings, very heavy bleeding, extreme fatigue), it’s worth discussing with a healthcare provider.
• Even healthy chocolate alternatives should be consumed in moderation to avoid excess calories or sugar.
• If you have conditions like migraine, caffeine sensitivity, or are advised to restrict sugar, you may need to tailor the snack choices further (e.g., very dark chocolate, sugar-free nut-butter bites).
• Some dark chocolates have been found to contain heavy metals (lead/cadmium) in certain studies, so choosing reputable brands is wise.

Conclusion