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Your cravings, cramps, and energy levels have a story—and food can help tell it better

Let’s talk about something that doesn’t get enough airtime: how hard it is to eat well when you’re in that pre-period or on-your-period zone. You know the one when your energy tanks, your cravings ramp up, and even basic things like meal planning feel like a stretch.


I get it, because I’ve lived it. There was a time when I’d feel so off the rails the week before my period that I’d start questioning everything—Was I suddenly lazy? Was I just “bad” at sticking to a routine? I didn’t realize at the time that my hormones were shifting, and my body wasn’t broken—it was just asking for something different.

Back in 2015, I brought this up during a weight management certification course specifically asking how we could better support people going through hormonal changes like menopause. The answer? A shrug. That moment stuck with me. It made me realize how much was missing from mainstream nutrition guidance when it came to real-life hormone shifts, especially around periods, PCOS, or perimenopause.

Recently, I taught a two-part virtual class on menstrual health, and it confirmed what I’ve seen for years in my work: so many people are navigating these symptoms with little to no practical guidance. So if you’ve ever wondered, “What should I eat before or during my period to feel like myself again?”—this is for you. I want to help you understand what your body’s doing, and how food can work with it, not against it. Not to “fix” you. Just to support you—so you can feel a little more human on days that feel anything but.

What’s Actually Going On with Your Hormones?

First, let’s clear this up: not everyone’s cycle runs like clockwork. Some months feel “normal,” others feel like total guesswork—and that’s okay. But in general, here’s what’s happening during this part of your cycle:

  • After ovulation, estrogen drops, and progesterone takes the lead
  • Just before your period, progesterone dips sharply
  • During your period, both estrogen and progesterone are at their lowest 

And when that happens? You might feel:

  • More tired, emotional, or foggy
  • Hungrier or craving salty/sweet foods
  • Cramps, bloating, headaches, or poor sleep
  • Basically… off

Especially if you’re navigating perimenopause, PCOS, or irregular cycles, these symptoms might hit harder or be less predictable. But the good news? There are ways to work with your body starting with what’s on your plate.

Understanding and Easing Menstrual Cramps

Cramps are often triggered by compounds called prostaglandins. The more you produce, the more your uterus contracts (aka: cramps). But magnesium and anti-inflammatory nutrients can help calm things down.

Try adding:

  • Leafy greens like spinach or kale (magnesium = natural muscle relaxant)
  • Fatty fish like salmon. Omega-3s help reduce inflammation.
  • Bananas + avocados: Potassium helps with muscle relaxation
  • Chamomile tea: cozy and calming not just for cramps but for your mood too

I personally find that a warm bowl of oatmeal with banana and a side of chamomile tea is my go-to on heavy cramp days. It’s grounding, gentle, and keeps me steady.

Managing Bloating with Gentle, Supportive Foods

That “ugh” feeling where your jeans fit weird and you feel heavy? A lot of it comes from water retention and slowed digestion during this phase of your cycle. But bloating is one of the easier symptoms to ease with food.

Focus on:

  • Hydrating foods like cucumber, watermelon, and celery
  • Probiotics from Greek yogurt or kefir to support digestion
  • Ginger or peppermint tea (they’ve saved me on travel days, too)
  • Gentle carbs like brown rice or quinoa to keep digestion moving

And don’t forget to drink water. It feels counterintuitive when you’re already bloated, but it actually helps your body let go of what it’s holding.

Supporting Energy Levels During Your Period

During your period, you lose iron, and both estrogen and progesterone are low which can leave your energy flat. The instinct might be to reach for sugar or more coffee (I’ve been there), but steadier fuel will serve you better.

Fuel up with:

  • Iron-rich foods like lentils, tofu, leafy greens, or beef
  • Whole grains: think oats, quinoa, or farro to keep blood sugar steady
  • Nuts and seeds: they’re small but mighty—magnesium, healthy fats, and fiber
  • Eggs are high in B vitamins which is great for energy production

I like to pair coffee with something substantial like avocado toast with an egg or I crash hard by noon. Learn that one the hard way.

Nutritional Support for Mood Changes

That emotional dip is not just in your head. When estrogen drops, serotonin production dips too. That’s why small triggers feel bigger, and the little things start to feel personal.

Mood-supporting picks:

  • Dark chocolate: yes, really—70%+ cacao gives magnesium + mood boost
  • Protein-rich foods like turkey, eggs, and chickpeas. They help with serotonin production.
  • Berries and citrus for vitamin C helps buffer stress
  • Fermented foods for gut support. Your gut and brain are deeply connected

And don’t skip meals. Low blood sugar + hormone drop = emotional whiplash.

Making Sense of Period Cravings and Appetite Shifts

Right before your period, your metabolism ramps up slightly, which means you genuinely need a bit more energy. Fighting that with sheer willpower only backfires.

Here’s how to feed the craving without feeling like a human trash can:

  • Balanced snacks: Think carbs + fat + protein (e.g., crackers + cheese, apple + peanut butter)
  • Satisfying meals: roasted salmon + sweet potatoes + greens is a personal fave
  • Fiber-rich carbs: oats, lentils, quinoa
  • Fun treats: trail mix, dark chocolate, roasted chickpeas

It’s not about restriction. It’s about adding in the things that support you so your cravings don’t call all the shots.

When your period rolls in, your body is working hard—even if it doesn’t look like it from the outside. It’s okay to adjust. It’s okay to rest. And it’s definitely okay to change the way you eat to feel better.

Supporting your body with the right foods doesn’t mean perfection. It just means paying attention and giving yourself what you actually need.

I’m hosting a workshop called PMS & Period Health: A Guide to Feeling Your Best this fall in partnership with Body Positive Works. If you can’t join live, you’ll still get access to the replay.

We’ll go beyond what to eat, and get into cycle tracking, energy shifts, cravings, and more. It’s everything I wish I’d known when I was younger, and it’s perfect for parents to take with their daughters. 

Updated dates are coming soon to their events page so stay tuned!