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Cravings, explained

Why chocolate calls your name before your period

Nutrition3 min read

Written by the Splash teamSources checked

On this page 4 sections
  1. Quick answer
  2. Why it happens
  3. Working with cravings, not against them
  4. Sources

Quick answer

  • Appetite changes and cravings before your period are a common PMS symptom.
  • Eating a bit more in the second half of the cycle is normal on average.
  • Regular meals and treats you enjoy help; strict bans do not.
  • Worries about food are worth talking to a GP about.

If you find yourself face-first in a family bag of crisps the week before your period, you are in very good company. The NHS lists changes in appetite and food cravings as common PMS symptoms. You are not weak-willed. Your hormones are doing hormone things.

Why it happens

The NHS says it is not fully understood why PMS happens, but it may be down to changes in hormone levels across the cycle. A 2025 review of 15 datasets found people eat a bit more in the second half of the cycle on average. Lower mood, tiredness and stress can also make comfort food extra appealing.

MythCravings mean your body is lacking something.
Fact

There is no good evidence that a craving means you are short of a particular nutrient. Cravings are a recognised PMS symptom, and hormones, mood, tiredness and habit all seem to play a part.

Working with cravings, not against them

  • Eat regularly. The NHS says some people with PMS do better with smaller meals every 2 to 3 hours.
  • Build meals around fibre and protein. Fibre can help you feel full for longer, though no one has proved it stops PMS cravings.
  • Have the chocolate. A few squares you enjoy beat a whole bar eaten out of guilt.
  • Get enough sleep where you can, since tiredness can fuel snacking.
  • Keep satisfying snacks handy: fruit and yoghurt, toast with nut butter, popcorn.
Quick quizWhat does the NHS suggest for eating with PMS?
  1. Skip meals so cravings have less to work with
  2. A balanced diet, with smaller meals more often if that suits you
  3. Ban all sweet foods
Show the answer

B. A balanced diet, with smaller meals more often if that suits you

The NHS advice is a balanced diet, and it says some people find smaller meals every 2 to 3 hours better. Skipping meals or banning foods is not part of it.

Sources

  1. NHS: PMS (premenstrual syndrome)
  2. Tucker et al. (2025) The effect of the menstrual cycle on energy intake: systematic review and meta-analysis, Nutrition Reviews
  3. NHS: Starchy foods and carbohydrates
  4. NHS: How to get more fibre into your diet
  5. Beat: I need support now (eating disorder helpline)

Written by the Splash teamSources checked

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.

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