Many women notice that their appetite changes during their menstrual cycle. Hunger can increase especially around and during menstruation. This is not a coincidence, but the result of hormonal fluctuations that affect your metabolism, blood sugar levels and emotional well-being. What exactly is happening in your body and how can you deal with this in a healthy way?
During the menstrual cycle, estrogen and progesterone levels fluctuate. In the luteal phase (the second half of the cycle, just before menstruation), progesterone rises, which can lead to increased appetite.
At the same time, serotonin levels drop, which can explain cravings for carbohydrate-rich and sugary foods. Your body is looking for a way to feel better, and carbohydrates help produce serotonin, the "happiness hormone."
In addition, your body uses more energy in this phase. Your metabolism speeds up, which means you may actually need more calories than in the first half of your cycle. This explains why you feel hungrier and crave high-calorie foods more often.
How can you regulate your hunger during your period?
Choose nutritious food Your body demands energy, so give it what it needs, but in a healthy way:
- Complex carbohydrates help keep your blood sugar levels stable, think of:
✅ Oatmeal – Nutritious, high in fiber and good for stable blood sugar levels.
✅ Sweet potato – Contains a lot of fiber, vitamins and minerals.
✅ Brown Rice – A whole grain option with more nutrients than white rice.
✅ Whole wheat bread – Choose sourdough bread or spelt bread for extra nutritional value, the best is sourdough spelt bread.
✅ Whole wheat pasta – A more nutritious alternative to white pasta, the best for your intestines is spelt (milder for the intestines than wheat).
✅ Bulgur – Similar in texture to couscous, but contains more fiber.
✅ Legumes (lentils, chickpeas, black beans) – High in protein and fiber, perfect as a slow carbohydrate source.
- Healthy fats from avocado, nuts and olive oil support your hormone balance.
- Proteins such as chicken, fish, eggs and legumes ensure a longer feeling of satiety.
- Magnesium-rich foods like spinach, dark chocolate, and bananas can help reduce cravings.
Hydration
Drinking enough water is essential, especially when your body retains more fluid during menstruation. Sometimes thirst can masquerade as hunger, so make sure you stay hydrated. Herbal teas such as chamomile and ginger tea can also help with cramps and bloating.
Listen to your body
It is completely normal to feel hungrier during this phase. Instead of judging or holding yourself back, it is better to make conscious choices. Are you really hungry, or is it more emotional hunger? Give your body what it needs without feeling guilty. For example, choose one of the recipes developed together with Marlon with which you can satisfy your hunger without feeling guilty, such as a delicious chocolate banana smoothie or Greek oat pancakes .
Avoid fast sugars
While you may be craving chocolate or crisps, quick sugars will cause your blood sugar levels to spike and then crash, which can further affect your energy levels and mood. Instead, opt for nutritious alternatives like a square of dark chocolate or a handful of nuts. Note that if you do have a handful of nuts, it’s best to choose unroasted and unsalted nuts. Roasted nuts are often heated in oil, which can alter the fatty acid composition and make them less beneficial. Unsalted is important to avoid unknowingly consuming too much salt, which can worsen fluid retention, especially around menstruation.
Maintain stable blood sugar levels
Eat regularly and make sure your meals are balanced with proteins, fats and carbohydrates. This will help prevent blood sugar swings, which can reduce cravings.
Conclusion: Listen to your cycle Your body knows what it needs. By being conscious about your food and understanding why you feel hungrier during your period, you can make healthier choices without feeling guilty. Small changes to your diet and lifestyle can make a big difference in how you feel during your cycle. So give yourself some extra love and nourish your body the right way!
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