If you have ever wondered why food suddenly becomes more tempting on certain days of your cycle, you are definitely not imagining it. Some weeks you can walk past a bakery without blinking, and on other days a packet of biscuits can pull you in like a magnet. Even people who do not usually snack much notice a shift. Hunger becomes louder, cravings get oddly specific, and the usual “I’m full now” feeling arrives a little slower. It can feel unfair when you are trying to eat sensibly, but these changes rarely come out of nowhere. They are tied to what your hormones happen to be doing behind the scenes, and those fluctuations can nudge your appetite in ways that feel surprisingly strong.A peer-reviewed study in the Journal of Nutritional Science examined how appetite changes throughout the menstrual cycle and found that shifts in oestrogen and progesterone influence hunger signals and the kinds of foods people reach for. When oestrogen drops and progesterone rises, the body seems to lean towards wanting more energy. That is when cravings push forward and feel harder to ignore. It is not a lack of discipline. It is chemistry doing exactly what it does every month.
How your appetite changes on your period because hormones don’t sit still
Your cycle moves in phases, and each one brings its own hormonal mood. During the first half, when oestrogen is naturally higher, people often feel steadier around food. Hunger is calmer, almost predictable. Then the days shift. Oestrogen dips, progesterone rises, and your appetite starts behaving differently. You may notice you feel hungry sooner, or that meals you normally find filling do not quite cut it. This is your body following a pattern it repeats month after month. It is your biology setting the tempo, not you doing anything wrong.
Why cravings for sweets and carbs feel so intense before your period
The craving for chocolate, toast, pastries or anything starchy does not come from nowhere. Around this time, serotonin levels can dip a little. Since serotonin affects both mood and appetite, your body looks for quick ways to lift it. Carbohydrates are one of the easiest routes. They make you feel better faster, which is why comfort foods seem almost irresistible right before your period. There may also be slight shifts in how your body handles glucose, which can make sweet or high-energy foods feel even more tempting. These preferences are built into your system. That is why they feel familiar every cycle.
How your period shapes eating habits without you noticing
Many people find themselves eating slightly more in the luteal phase, which is the stretch between ovulation and bleeding. They snack more, prefer richer foods, or simply feel hungrier throughout the day. This usually aligns with the body’s increased energy needs at this point in the cycle. It does not mean you are overeating or losing control. It is your body adjusting its fuel demands. Once you realise this, the whole pattern feels far less confusing.
Simple ways to work with your appetite instead of fighting it
Supporting yourself during this part of your cycle makes a noticeable difference. Meals that include protein, fibre and healthy fats tend to steady your hunger for longer. Keeping snacks like yoghurt, fruit or nuts nearby can help you avoid the “sudden crash” that makes cravings feel urgent. Drinking enough water, getting decent sleep and managing stress also ease some of the sharper appetite shifts. And perhaps the most important thing of all is patience. These changes are common, normal and expected. They are messages from your hormones, not signs of weakness.Your appetite is trying to tell you something about where you are in your cycle. Once you learn to recognise the rhythm, the cravings start making sense and feel a lot less frustrating.Also read| Do your dark circles worsen in winter? The real reasons your eyes look tired
