Understanding How Appetite and Cravings May Shift During PMS

PMS |
4 min read

Written By

Brittany Dick

Published

March 23, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Have you found yourself daydreaming about chocolate or raiding the pantry for salty snacks in the week leading up to your period? So have at least 70% of other women, according to data from the American College of Obstetricians and Gynecologists.¹ Here, Bonafide Chief Medical Officer, Dr. Alyssa Dweck, explains that while PMS hunger may leave you feeling like you’re at the mercy of hormone cravings, increased appetite during PMS is both not uncommon as well as possible to manage.

Let’s dig in, no pun intended.

Is an Increased Appetite During PMS Normal?

Intense cravings for the salty, sweet, and everything in between may make you feel like you have no control over what you eat, but did you know that there’s a scientific reason why PMS hunger drives us to the kitchen every month? Here Dr. Dweck dives more into the impacts of hormonal fluctuations during PMS.

“Hormonal changes during the luteal phase of the menstrual cycle may increase appetite and food cravings—both of which are very commonly-reported symptoms of PMS (premenstrual syndrome),” explains Dr. Dweck. “The luteal phase occurs on days 14 to 28 of a typical 28-day cycle, with day one being the first day of menstruation.”

But what exactly is so special about the luteal phase that influences this intense PMS hunger? Let’s look at the role it plays regarding appetite.

PMS Hunger During the Luteal Phase

During the luteal phase, the body prepares for potential pregnancy by thickening the lining of the uterus.² It’s around this time in a woman’s cycle that progesterone levels rise and, as a result, many PMS symptoms intensify.

“Variable estrogen and progesterone levels influence neurotransmitters like serotonin and appetite-regulating hormones like leptin in the brain, both of which affect cravings,”^3,4 Dr. Dweck explains. “Hormone changes can also influence the brain’s responses to food cues and emotional eating at this time of the cycle.”

In other words, the body knows what it needs and will find the most efficient way to gain these nutrients. When serotonin levels are low, the body may tend to crave foods rich in fat and carbohydrates, specifically simple carbs that metabolize quickly and offer a fast serotonin fix⁵ (think ice cream, potato chips, and sweet beverages).

“Increased cravings for carbohydrates and sugar is a well-documented symptom of PMS and is most specifically noted during the late luteal phase,”⁶ emphasizes Dr. Dweck. “Hormonal variation during this time of the cycle, with sharp declines in estrogen and progesterone levels, can influence serotonin, as well as leptin, an appetite related hormone.”⁷

Managing PMS Hunger and Cravings

Now that we know that a lack of discipline isn’t the only thing to blame for what feels like an insatiable need for carbohydrates during PMS, let’s take a look at what experts say can help manage it.

Here are a few science-backed nutrition tips for navigating PMS hunger: ^{8,9, 10, 11, 12, 13}

Opt for complex carbs. Your body might be asking for quick carbohydrate sources, but giving it slow-digesting, complex carbs can help to keep you fuller for longer. Oats, quinoa, beans, chickpeas, and potatoes are all wonderful sources of complex carbohydrates.
Prioritize protein. Protein helps to curb appetite, reduce cravings, and lower inflammation. Optimal protein sources during your period include lean, iron-rich poultry and fish, yogurt, lentils, beans, quinoa, and tofu.
Practice moderation and give yourself grace. If your body is craving chips or a cookie, it’s fine to indulge in moderation. Do your best to balance small treats with nutritious foods to maintain a diet that’s healthy overall.
Rest and hydrate. Appetites notoriously feel larger when you’re dehydrated or sleep deprived. During PMS, try to sleep at least seven hours per night and hydrate throughout the day.

Increased appetite is not uncommon during the luteal phase of the menstrual cycle. It’s rooted in hormonal fluctuations and possible to manage by making intentional choices. If you find cravings are disrupting your daily life, be sure to speak with your healthcare provider

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