--- title: Why do I crave carbs before my period? Causes and relief description: Carb cravings before your period come from hormone shifts affecting serotonin, not a lack of willpower. Here's why it happens and what helps. url: https://niyora.com/why/do-i-crave-carbs-before-my-period/ --- - [Niyora](https://niyora.com/) - [Questions](https://niyora.com/questions/) - Why do I crave carbs before my period? Question # Why do I crave carbs before my period? Carb cravings in the days before your period are tied to falling estrogen and progesterone, which can lower serotonin activity in your brain. Eating carbs raises tryptophan, a serotonin building block, so the craving can feel like relief as much as hunger. It's common with PMS, and tracking it for two cycles can confirm the pattern. Updated 14 October 2026 Niyora editorial ## At a glance - Carb cravings before your period come from falling estrogen and progesterone, which lowers serotonin activity in your brain. - Carbs raise tryptophan, a building block for serotonin, which is why they can feel calming in the days before your period (Obesity Research, 1995). - A craving alone doesn't mean PMDD; PMDD needs at least five symptoms including one mood symptom, confirmed by daily tracking over two cycles. - Pairing a carb with protein or fat, and tracking the pattern for two cycles, can tell you if this is cyclical. - Neither progesterone nor a tranquilizer reduced chocolate or sweets cravings in a controlled trial, so there's no quick-fix pill (Physiology and Behavior, 1999). ## Why do I crave carbs before my period? Carb cravings before your period are real, not a lack of willpower. Estrogen and progesterone fall sharply in the week or two before you bleed, and that drop changes how your brain handles serotonin, the chemical that steadies mood and appetite. Carbohydrates raise the amount of tryptophan reaching your brain, and tryptophan is what your body turns into serotonin (Obesity Research, 1995). Eating something sweet or starchy in the days before your period can genuinely calm you down, at least for a while. A review of carbohydrate craving and mood found it often clusters at specific times of day, commonly around 4 p.m. and 9 p.m. (Journal of Clinical Psychiatry, 1988). For the full picture of [why cravings happen before your period](https://niyora.com/symptoms/cravings-before-period/), that page covers more ground. ## What is happening with your hormones? Estrogen and progesterone fall sharply in the final week of your cycle, the luteal phase. That drop can lower serotonin activity, so your mood feels less steady and your appetite signals shift. Eating carbohydrates temporarily raises tryptophan and serotonin, which is part of why a craving can feel like relief instead of plain hunger. One controlled trial found that it's desire for fatty foods that rises most before the period, while craving for carbohydrates alone doesn't change much by cycle phase (Appetite, 1999). For many women it's the **fat-and-carb combination**, like cookies or chips, that feels like the pull. Hormones aren't acting alone, either. A study that tracked 259 women across two cycles found inflammation markers in the blood were linked to the odds of a moderate or severe food craving, even after accounting for hormone levels and stress (Clinical Nutrition ESPEN, 2023). Hunger before your period often extends beyond carbs. See [why you're hungrier before your period](https://niyora.com/why/am-i-so-hungry-before-my-period/) for that side of it, and [what to eat during the luteal phase](https://niyora.com/cycle/luteal-phase-foods/) for food that works with this pattern. ## Is it normal, or a sign of PMDD? Carb cravings before your period are common, not unusual. In one study of 230 young women, 61.3% had PMS, and that group consumed more ultra-processed food (about 1042 kcal versus 636 kcal) and had higher food-craving scores than women without PMS (Food Science and Nutrition, 2025). A separate study of 207 nursing students, most of whom had PMS, found food cravings were the strongest predictor of hedonic hunger, and PMS itself was a significant predictor of food cravings (Frontiers in Public Health, 2025). A craving alone doesn't point to PMDD. PMDD is a diagnosis that needs at least five symptoms, including one mood symptom such as irritability, anxiety or low mood, timed to the week before your period and confirmed with daily tracking over at least two cycles. | | PMS | PMDD | | --- | --- | --- | | Timing | One to two weeks before your period | Final week before your period | | Craving alone | Can be the main symptom | Not enough on its own | | Mood symptom required | No | Yes, at least one | | How it's confirmed | Noticed as a pattern over time | Daily ratings across two cycles | If the mood swings around a craving feel bigger than the craving itself, that pattern is worth tracking too. ## What helps in the moment? A few things help more than willpower alone. - Pair the carb with protein or fat, like toast with peanut butter or crackers with cheese, to soften the blood sugar swing. - Let yourself eat if you're genuinely hungry. A controlled trial found a carbohydrate-rich drink lowered anger, low mood and the craving itself within 90 to 180 minutes (Obstetrics and Gynecology, 1995). - Don't expect a pill to fix it on its own. A trial testing prescription progesterone and a tranquilizer against placebo found neither reduced chocolate or sweets craving (Physiology and Behavior, 1999). - Take a ten-minute walk. Moving shifts blood sugar and mood without needing any willpower at all. If what shows up alongside the craving is a wave of anger or tears you can't quite explain, that's worth naming too. Niyora is a PMS and PMDD support app, and its Moon tool lets you write what happened, see it from another side and calm down before you decide what to say. For when the craving tips into eating past full, [the urge to binge before your period](https://niyora.com/moments/urge-to-binge/) covers that moment directly. For a broader look at food and PMS, [what actually helps with PMS diet](https://niyora.com/treatments/pms-diet/) has more. ## How do you track whether it's cyclical? Tracking confirms the pattern instead of guessing. Try this for two cycles. - Mark where you are in your cycle (day 1 is the first day of your period). - Note what you craved and rate the pull from 1 to 5. - Add your mood that day in a word or two. - Look back after two cycles to see if the cravings cluster in the same window. Two cycles is roughly the minimum needed before calling a pattern cyclical rather than coincidence. Niyora's estimated PMS window can show you, at a glance, whether your craving days keep landing in the same stretch before your period, without needing an account to start. If you want a quick read on where you stand right now, [see how much PMS is affecting you](https://niyora.com/quiz/). ## When should you talk to a doctor? Most carb cravings before your period don't need a doctor. See a GP or gynecologist if any of this fits. - The craving comes with low mood, rage or anxiety every month in the week before your period, alongside the food pull. - Eating feels out of control, like you can't stop once you start. - The pattern is disrupting your work, relationships or sleep most months. A doctor can also check for thyroid issues or low iron, which sometimes show up as cravings too. None of this means something is wrong with you, it means the pattern is worth naming with someone who can help. When to see a doctor If this is happening most months, bring two months of daily notes on what you craved, your mood and the day in your cycle. That record turns a guess into a pattern a doctor can use. From the research library ## Research on food cravings 179 studies in the library look at food cravings in PMS and PMDD. They were published from 1982 to 2026, and each one has a short summary of what was tested and found. 179 studies, 1982 to 2026 How strong the studies are Strong study design 7 Moderate study design 70 Early or limited evidence 102 - [Systematic review, 2026Does vitamin D supplementation help PMS symptoms?Vitamin D reduced overall PMS severity and particularly helped with physical symptoms and depression, but the certainty of this evidence is very low. We cannot be confident in these findings yet and more high-quality research is needed.Strong study design](https://niyora.com/research/papers/efficacy-of-vitamin-d-supplementation-to-alleviate-premenstrual-syndrome-2026/) - [Cohort study, 2021Are low antioxidant vitamins or high oxidative stress linked to premenstrual syndrome?This study found that oxidative stress markers were linked to more depression and food cravings symptoms and more severe PMS, but antioxidant vitamin levels were mostly not associated with PMS symptoms.Strong study design](https://niyora.com/research/papers/serum-antioxidant-vitamin-concentrations-and-oxidative-stress-markers-associated-2021/) - [Survey study, 2016Is PMS or PMDD linked to eating disorders like bulimia and binge eating?Yes. Women with PMDD had 7 times higher odds of bulimia nervosa and women with PMS had 2.5 times higher odds of bulimia, but neither was strongly linked to binge-eating disorder.Strong study design](https://niyora.com/research/papers/association-of-premenstrual-syndrome-and-premenstrual-dysphoric-disorder-with-2016/) - [Randomised trial, 2011Does a birth control pill reduce negative emotions, food cravings, and water retention in women with PMDD?Yes, the pill significantly reduced all three symptom clusters compared to placebo in all three treatment cycles. The greatest improvements happened in the first cycle.Strong study design](https://niyora.com/research/papers/premenstrual-dysphoric-disorder-symptom-cluster-improvement-by-cycle-with-the-2011/) - [Review, 2001What causes PMS and PMDD, and how are they treated?PMS is caused by abnormal responses to normal hormone changes during the menstrual cycle. Treatment includes lifestyle changes like diet and exercise, and medications. SSRIs are the first-line treatment for PMDD, and calcium supplements may help.Strong study design](https://niyora.com/research/papers/evaluation-and-management-of-premenstrual-syndrome-and-premenstrual-dysphoric-2001/) - [Review, 1997Does appetite and food cravings change during the menstrual cycle, especially in women with PMS?Yes. Energy intake is higher in the second half of the cycle (luteal phase) compared to around ovulation. Many women with PMS report carbohydrate cravings before menstruation, possibly linked to changes in serotonin levels.Strong study design](https://niyora.com/research/papers/menstrual-cycle-and-appetite-control-implications-for-weight-regulation-1997/) ### Clinical trials - [An innovative nutraceutical formulation for appetite control and premenstrual syndrome symptom managementNo longer recruiting, Italy](https://niyora.com/research/trials/an-innovative-nutraceutical-formulation-for-appetite-control-isrctn12142665/) - [The Effect of Laughter Therapy On The Food CravingStatus unknown, Turkey (Türkiye)](https://niyora.com/research/trials/the-effect-of-laughter-therapy-on-the-food-craving-nct05796869/) [See all 179 studies on appetite and food cravings](https://niyora.com/research/topics/symptom-food-cravings/) ## Questions people ask Why do I crave bread and pasta before my period? + Bread and pasta raise tryptophan levels in your brain, which your body converts into serotonin, the chemical that steadies mood (Obesity Research, 1995). Estrogen and progesterone drop before your period, and eating starchy carbs can briefly ease the low mood and irritability that comes with that drop. Is craving carbs before my period a sign of PMDD? + Carb cravings are common with PMS and alone don't point to PMDD. PMDD needs at least five symptoms, including a mood symptom, timed to the week before your period, easing after it starts, and confirmed with daily tracking over at least two cycles. Does eating the carbs make PMS worse? + Giving in to a carb craving doesn't make PMS worse. One controlled trial found a carbohydrate-rich drink lowered anger, low mood and the craving itself within 90 to 180 minutes (Obstetrics and Gynecology, 1995). Pairing carbs with protein can also steady your blood sugar. Will progesterone stop the cravings? + A controlled trial tested progesterone and a tranquilizer against placebo for premenstrual chocolate and sweets craving, and neither reduced it (Physiology and Behavior, 1999). There's no pill or hormone treatment proven to switch the craving off, so it helps to plan for it rather than wait for a fix. How many days before my period do carb cravings start? + Carb cravings usually build in the luteal phase, the one to two weeks before your period, as estrogen and progesterone fall. Tracking two cycles will show your own pattern, since timing varies between women and even between your own cycles some months. ## Sources - 1. [Food "cravings" and the acute effects of alprazolam on food intake in women with premenstrual dysphoric disorder](https://doi.org/10.1006/appe.1998.0222), Appetite, 1999 - 2. [Brain serotonin, carbohydrate-craving, obesity and depression](https://doi.org/10.1002/j.1550-8528.1995.tb00215.x), Obesity research, 1995 - 3. [Carbohydrate craving, mood changes, and obesity](https://pubmed.ncbi.nlm.nih.gov/3045110/), The Journal of clinical psychiatry, 1988 - 4. [The effect of a carbohydrate-rich beverage on mood, appetite, and cognitive function in women with premenstrual syndrome](https://doi.org/10.1016/0029-7844(95)00246-n), Obstetrics and gynecology, 1995 - 5. [Association of inflammation biomarkers with food cravings and appetite changes across the menstrual cycle](https://doi.org/10.1016/j.clnesp.2023.06.004), Clinical nutrition ESPEN, 2023 - 6. [The role of low progesterone and tension as triggers of perimenstrual chocolate and sweets craving: some negative experimental evidence](https://doi.org/10.1016/s0031-9384(99)00094-3), Physiology & behavior, 1999 - 7. [Hedonic hunger and food cravings: understanding their role in premenstrual syndrome among nursing students](https://doi.org/10.3389/fpubh.2025.1659974), Frontiers in public health, 2025 - 8. [Premenstrual Syndrome, Ultra-Processed Food Intake, and Food Cravings: A New Perspective](https://doi.org/10.1002/fsn3.70520), Food science & nutrition, 2025 Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗ On this page - [Why do I crave carbs before my period?](#why-do-i-crave-carbs-before-my-period) - [What is happening with your hormones?](#what-is-happening-with-your-hormones) - [Is it normal, or a sign of PMDD?](#is-it-normal-or-a-sign-of-pmdd) - [What helps in the moment?](#what-helps-in-the-moment) - [How do you track whether it's cyclical?](#how-do-you-track-whether-it-s-cyclical) - [When should you talk to a doctor?](#when-should-you-talk-to-a-doctor) - [Research](#research) - [Questions](#faq) Niyora PMS & PMDD support For the hard moment before your period. Private, no account. [Get it on iPhone](https://apps.apple.com/app/niyora-pms-emotions/id6764561688) ## Keep reading Symptom PMS cravings before your period: why they happen and what helps Question Why am I so hungry before my period? Moment The urge to binge eat before your period Treatment PMS diet: what actually helps Cycle guide The best luteal phase foods: what to eat and why Guide Take the two-minute check Condition The luteal phase: what's happening in your body and mood