For the longest time, I fought my cravings like a battle I had to win. Every month, like clockwork, right before my period, I would experience intense cravings—mostly for chocolate, salty snacks, and carb-heavy comfort foods. I used to feel guilty, thinking my lack of willpower was to blame. But over time, I realized that my body wasn’t working against me; it was trying to tell me something. Instead of resisting my cravings, I started listening to them—and that changed everything.
What’s Really Happening?
I started digging deeper into the science behind PMS cravings, and what I learned made so much sense. During the luteal phase (the days leading up to menstruation), several changes occur in the body that can lead to mood swings, fatigue, and those powerful cravings.
- Magnesium and Nutritional Deficiencies
Magnesium plays a crucial role in muscle relaxation, mood regulation, and even cravings. Studies suggest that magnesium levels drop during PMS, which might explain the sudden urge for chocolate—it’s one of the richest natural sources of magnesium! Low magnesium can also contribute to headaches, muscle cramps, and increased stress.
Other nutrients like Vitamin B6, zinc, and calcium also tend to be on the lower side during this time, making the body crave foods that might replenish these deficiencies (unfortunately, not always the healthiest options).
- The Serotonin Drop
Serotonin, the “feel-good” neurotransmitter, decreases before menstruation. Since serotonin helps regulate mood, a drop in its levels can cause irritability, mood swings, and those familiar cravings for carbs and sugar. Why? Because consuming carbohydrates helps boost serotonin production—giving that temporary mood lift. That’s why we tend to reach for cookies, pastries, and other refined carbs.
But now that I knew why my body was craving these foods, the next question was—how could I nourish it in a way that truly helped, rather than just giving in to every craving?
Healthy Ways to Overcome PMS Cravings
After experimenting with different approaches, I found some simple, effective ways to satisfy my body’s needs without feeling guilty or sluggish afterward.
- Choose Magnesium-Rich Foods
Instead of processed chocolate loaded with sugar, I started opting for healthier alternatives like: ✔ Dark chocolate (70% cacao or higher)
✔ Nuts and seeds (almonds, pumpkin seeds, cashews)
✔ Leafy greens (spinach, kale)
✔ Bananas and avocados
This small change made a noticeable difference in my mood and reduced my chocolate cravings over time.
- Balance My Carbs
Rather than going all-in on refined carbs, I started choosing complex carbohydrates that still supported serotonin production but didn’t lead to a sugar crash. My go-to choices now include:
✔ Sweet potatoes
✔ Quinoa and brown rice
✔ Whole grain toast with almond butter
✔ Oats with flaxseeds and a drizzle of honey
These foods helped me feel satisfied without the post-carb slump.
- Protein + Healthy Fats = Game Changer
I noticed that including protein and healthy fats in my meals helped stabilize my blood sugar levels, reducing those extreme cravings. Some of my favourite additions:
✔ Greek yogurt with nuts and honey
✔ Lentil or chickpea salad
✔ Peanuts
✔ Tofu saute
- Herbal Teas & Hydration
Cravings sometimes stem from dehydration, so I made it a point to drink more water throughout the day. Herbal teas like chamomile, ginger, or spearmint also helped soothe bloating and calm my mind.
- Gentle Movement & Yoga
When cravings hit, movement often helps me feel better. A simple yoga session, stretching, or even a short walk outdoors improves my mood and energy. My favorite poses during PMS are:
✔ Child’s Pose (Balasana) – Relieves cramps and calms the mind
✔ Reclined Bound Angle Pose (Supta Baddha Konasana) – Helps with bloating
✔ Cat-Cow Stretch – Releases lower back tension
Embracing My Body’s Signals
Instead of seeing cravings as a weakness, I now recognize them as my body’s way of asking for nourishment. By choosing magnesium-rich foods, balancing carbs, staying hydrated, and moving mindfully with yoga and walking, I’ve learned to support my body rather than fight it.
Listening to my cravings with awareness has helped me feel more in tune with my body, making PMS much easier to manage. Now, instead of guilt, I respond with care—and that has made all the difference.
Your body is speaking – are you listening?
What about you? Have you tried tuning into your body’s signals instead of fighting them?
Share your Experience with me….
