How to deal with PMS & PMDD food cravings

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Updated: 21/10/ 2022

Food cravings during the week before our period can be really hard to handle. There is nothing wrong with indulging into a couple of our favourite treats these days! If you suffer from premenstrual syndrom (PMS) or premenstrual dysphoric disorder (PMDD) though, you may find yourself overeating to a point that you feel physically or mentally bad. This article could help with understanding what’s happening to you and how to deal with it.

A few facts about PMDD/PMS (just in case anyone tells you “it’s all in your head”) :

PMS may include emotional and physical symptoms which start approximately 5 days before menstruation. The symptoms are relieved within four days after the start of your period.

PMDD is a severe mood disorder which affects women the week before menstruation. It can include somatic, cognitive, behavioral and affective symptoms. Women can experience severe irritability, thoughts of hopelessness, feelings of anxiety, food cravings, sleep problems, concentration difficulty.

The diagnosis of PMS and PMDD depends on the symptoms and on how many months you have been experiencing these symptoms.

Why do we have PMS cravings?

Research on this topic is ongoing. One theory involves estradiol, an estrogen hormone, which is involved in processes which affect serotonin levels. Serotonin may affect food cravings. During the week before menstruation serotonin blood levels may be abnormally reduced among women with PMDD. Estrogen levels are also low during these days. That means women with PMDD could be more sensitive to the action of estrogen on serotonin levels. Stress and mood swings which could also lead to cravings. Mood swings result from changes in the GABAa brain receptor sensitivity to progesterone and progesterone metabolites .

A few interesting research findings about PMDD and PMS

• During the late luteal phase (less than a week before menstruation), emotional response to pictures of sweet foods has been reported to be significantly higher among women with PMDD comparing to healthy women .
• Consuming high energy salty or sweet foods has been associated with a significantly increased risk of physical PMS symptoms . In contrast frequent fruit consumption has been associated with a significantly lower risk of behavioural symptoms .
• A study among 62 young women reported that calcium and magnesium blood levels were significantly lower among women with PMS comparing to the control group. In the same study, dietary intake of magnesium, calcium and potassium was significantly lower for participants with PMS .
• Supplementation with calcium , magnesium and vitamin B6 has been reported to reduce PMS symptoms (I am not implying that you should take supplements!)

Tips to handle PMS food cravings

These days perfection is not the goal and thinking about snacks all the time is normal. Let’s be realistic and kind to ourselves!

No 1: Stock up on low energy versions of your favourite snacks

Instead of buying large quantities of high energy proccessed foods, try having one piece of your favourite snack/food when you are outside. The key is to not bring these foods into your house! If they are not in your cupboard , it is more like that you will be to bored to go to the grocery store at 10 pm just for a craving.

• Stocking up on a lighter version of these foods can be a smarter choice. Let’s see a few examples: Sugar free chocolate syrup instead of chocolate spreads.
• Low energy ice cream with 300-350 kcal/500 ml (eg. Breyers, Halo top) instead of regular ice cream.
• Pre-sliced potatoes (without added oil) to oven-bake instead of chips.

No 2: Include high fibre foods in your meals.

Fibre can keep you full for longer, so eating at least 5 portions of fruit and vegetables per day can really help. Since fruit consumption could be associated with decreased risk of PMS symptoms, you have nothing to lose. If you need ideas on making fruit taste better you can check this post. Having low sugar fruits (eg blueberries) available for constant snacking can be a very helpful distraction to keep you away from candy!

• Spinach, peppers, bananas, cabbage, pears, cauliflower and watercress are also rich in vitamin B6.
• Kale, broccoli and spinach are rich in calcium.
• Kale, spinach, potatoes, rasberries, blueberries, bananas, kiwis and avocados are high in magnesium.

No 3: Prefer high protein snacks when you have a craving moment.

During protein digestion hormones that induce satiety are produced (peptide YY, GLP-1, cholecystokinine) and we feel full more easily . Hard boiled eggs or fied eggs without oil, low fat cheese, low fat cream cheese spread, a tablespoon of low fat houmous (also high in fibre!), low fat plain yogurt with cocoa powder are a few examples of high protein snacks that can relieve yout craving.

No 4: Non- sugary drinks

Drinking enough fluid is important to keep cravings under control, but sugary drinks can increase your energy intake without heling you feel full at all. Water, tea, and decaff coffee without sugar are a few examples of drinks you can have by your side throught the day.

No 5: You don’t have to avoid chocolate completely!

Hormones are nasty these days and trying to avoid chocolate completely probably will not work. The key is portion control in this case. Try having up to 25-30 gr chocolate/day and not more than that. Adding a tablespoon of cocoa powder to your yogurt or to a cup of semi-skimmed milk can trick you into thinking you are having more chocolate. Cocoa powder and dark chocolate are good sources of magnesium! Another good reason you don’t need to complete avoid chocolate! Click here for a few tips to enjoy chocolate in moderation!

I hope you will find some of these tips useful! Watching movies and anime to distract yourself from cravings can be extremely helpful.

If you feel like you are experiencing intense premenstrual symptoms that reduce your quality of life please contact your doctor! There is no shame in asking for help and talking about PMS struggles should be normalized!

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