Yes, lots of people really do eat more before their period, and it has nothing to do with willpower. A review of 15 studies found that in the second half of the cycle people eat about one extra small snack a day on average. You don't need a special diet for this. Regular meals that leave you properly full are enough.
Why am I hungrier?
After ovulation, when an ovary releases an egg, your body makes more of the hormone progesterone. Researchers think this may be what nudges your appetite up. It varies a lot: one person barely notices, another could snack all day.
What food helps with PMS?
A few simple habits make these days easier. Eat smaller meals more often, roughly every 2–3 hours, which keeps your blood sugar steadier.
Build your plate around grains, wholegrain bread, beans or lentils. US gynaecologists (ACOG) say this kind of food may ease mood swings and food cravings. They also suggest yoghurt and leafy greens for calcium, and a little less salt, sugar and fat.
Do I need to think about iron?
Yes, especially if your periods are heavy. If you have periods, you need more iron, and heavy periods are one of the most common reasons for running low. Doctors call periods heavy if you need to change your pad every 1–2 hours or they last more than 7 days.
Iron is in red meat, beans, chickpeas, lentils, nuts, dark green vegetables and fortified breakfast cereals. Your body absorbs iron from plant foods better with vitamin C, so add peppers, broccoli or an orange to your beans. And try to have tea and coffee between meals instead of with them.
Can dieting stop my period?
It can. Sudden weight loss and too much exercise are common reasons periods stop. If you're on a strict diet and your cycle has started to go off track, begin by bringing back proper meals and rest.
Common questions
Do I need to eat differently in each phase?
No, you don't need a separate menu for each phase. Ordinary, varied meals work all month. You need iron-rich foods all the time too, even between periods.
If I want to eat all day before my period, am I overeating?
Probably not: hunger really does rise in the second half of the cycle. Eat when you're hungry, and don't punish yourself afterwards by skipping meals or adding an extra workout.
Should I take iron just in case?
It's better to get a blood test first, so you know whether you need iron and how much. Iron tablets are recommended when a test shows you're low, and high doses can cause constipation, nausea and stomach pain.
In short
- When PMS starts, eat small meals every 2–3 hours
- Add peppers or an orange to beans or lentils
- Have tea and coffee between meals
Source: NHS: Premenstrual syndrome (PMS)
Educational content; it does not replace professional medical advice.