Key takeaways

  • Compulsive eating, or binge eating, is an overwhelming urge to eat more food than necessary. It is common in the days leading up to a period.
  • Food cravings may occur due to hormonal changes before a period. Some ingredients, such as carbohydrates and sugars, may also trigger serotonin and feelings of happiness.
  • To manage compulsive eating before a period, people can try choosing healthier foods, using a food diary, or speaking with a dietitian.

Compulsive eating before a person’s period may involve snacking when not hungry or eating in secret. Some people feel sadness or shame after doing so.

An increase in appetite is common before a menstrual period. Some people crave specific foods, such as chocolate or French fries.

Occasional overeating is not usually a cause for concern, but regular compulsive eating may indicate binge eating disorder (BED).

This article explains why many people eat compulsively before their periods, as well as some ways to prevent or reduce this behavior.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Many people experience specific food cravings or a general increase in appetite in the days leading up to their menstrual periods.

These are potential symptoms of premenstrual syndrome (PMS), which affects up to 90% of women at some point in their lives.

Other symptoms of PMS include:

For many people, food cravings and slight increases in hunger levels are a regular part of the menstrual cycle.

For others, BED and PMS occur together. If compulsive eating persists after the period ends, this may indicate an eating disorder, which requires medical treatment.

Some research suggests that changes in the levels of the hormones estrogen and progesterone throughout the menstrual cycle cause premenstrual symptoms such as food cravings.

Carbs and sweet foods may also help relieve the low mood and fatigue that often occur before the onset of a period.

Sugars and starches both cause the body to release tryptophan, an amino acid that helps the body produce serotonin, a chemical that increases feelings of happiness. Also, eating regularly helps stabilize blood sugar levels, which may keep moods steady.

Compulsive eating before a period can sometimes indicate premenstrual dysphoric disorder (PMDD). This more severe form of PMS affects up to 3% of women.

PMDD can cause symptoms of depression, mood changes, and food cravings or binge eating.

Some research also suggests an association between BED and menstrual issues, such as irregular periods or an absence of periods.

The following strategies may help people prevent or reduce compulsive eating before a period.

Recognize the issue

A person can try to become aware of the amount and types of food they eat before a period and at other stages of their menstrual cycle.

Using a food diary or a similar app can help a person identify times that they eat compulsively and how severe the issue may be.

Make healthy food choices

It can be tempting to give in to cravings, for chocolate or pizza, for example. Simple carbohydrates, found in candy, cookies, and white bread, can release serotonin and fight fatigue.

However, complex carbohydrates can have the same effects. These also last much longer and do not cause sudden crashes in energy and mood.

A person can find complex carbohydrates in:

If a person has cravings for sweet foods, fresh fruits and smoothies made with fruit and yogurt typically contain less added sugar than candy.

A person can also try chewing gum, flavored water, and herbal teas.

Some people may find it helpful to eat a little bit of the food they crave, such as a square of high quality dark chocolate. Denying the cravings completely may cause them to persist.

Boost your mood

Eating is not the only way to lift the mood and reduce fatigue. A brisk walk or other aerobic physical activity also causes the body to release “feel-good chemicals,” such as endorphins.

This type of activity can also boost a person’s energy levels.

If stress is contributing to a low mood, a person may benefit from relaxation techniques, such as:

Seek support from others

Talking with other people about compulsive eating and other PMS symptoms may provide reassurance and a sense of relief.

It may help to speak to friends and family. Some people benefit from attending Overeaters Anonymous support groups.

See a dietitian

A dietitian can help a person fully understand the connection between compulsive eating and their menstrual cycle.

They may also be able to suggest specific strategies to help manage cravings and moderate hunger.

Attend psychotherapy

People with severe binge eating symptoms may benefit from psychotherapy.

A therapist can help a person address the underlying issues, such as shame, low self-esteem, and depression, that can drive compulsive eating.

Psychotherapy is available on a one-to-one or a group basis. Forms of therapy for compulsive eating include:

  • Cognitive behavioral therapy (CBT): CBT aims to help people change their behaviors by addressing triggering thoughts and emotions.
  • Dialectical behavior therapy: Dialectical behavior therapy aims to help people manage stress and negative emotions rather than turning to food for relief.
  • Interpersonal therapy: Interpersonal therapy focuses on relationships with others and works to improve interpersonal skills.

Lifestyle changes and certain strategies may help a person manage overeating, as can opening up with friends, support groups, or a therapist.

However, a person may also need to contact a doctor for advice and medical treatment.

See a doctor if compulsive eating:

  • persists throughout the month
  • causes depression, anxiety, or other forms of distress
  • leads to significant weight changes

A doctor may recommend therapy, medications, or other additional techniques.

Recovering from BED will require a person to closely follow a treatment plan and seek support from others.

Changing hormone levels may contribute to food cravings or a general increase in appetite in the days leading up to a period.

Strategies such as choosing healthier foods or speaking with a healthcare professional may help to prevent or reduce these cravings.

It is a good idea to see a doctor if compulsive eating persists throughout the month, causes depression or anxiety, or leads to significant weight gain.