Many women experience intense sugar cravings during the premenstrual phase due to hormonal shifts, especially drops in estrogen and serotonin. These cravings can lead to mood swings, bloating, and even weight gain. But what if you could naturally reduce these urges without relying on ultra-processed snacks or medications?
This guide uncovers 20+ science-backed natural ways to curb sugar cravings during PMS, with real expert insights, proven remedies, and actionable routines.
Why Sugar Cravings Increase During PMS
1. Hormonal Fluctuations
- Estrogen drops during the luteal phase, impacting serotonin (the feel-good hormone).
- Lower serotonin levels can trigger cravings for sugar and carbs, which momentarily boost mood.
- Progesterone spikes, increasing appetite overall.
Source: NCBI: Serotonin and Food Cravings
2. Blood Sugar Imbalances
- PMS causes insulin sensitivity to fluctuate, leading to blood sugar highs and lows.
- Sugar helps correct this temporarily, but leads to crashes.
3. Stress Response
- PMS symptoms trigger cortisol (stress hormone) rise.
- Cortisol elevates hunger and sugar-seeking behavior.
Source: PubMed on PMS and Stress
Summary Table: Natural Remedies to Curb Sugar Cravings
| Remedy | Mechanism | Usage | Scientific Backing |
|---|---|---|---|
| Magnesium | Balances blood sugar, reduces cravings | 300mg daily | Link |
| Cinnamon | Lowers blood glucose, insulin spikes | ½ tsp/day | Link |
| Chromium | Improves glucose metabolism | 200mcg/day | Link |
| Omega-3s | Reduces inflammation, regulates mood | Fish oil or flax | Link |
| Ashwagandha | Lowers cortisol, balances mood | 300-600mg/day | Link |
| Probiotics | Enhances gut-mood connection | Daily supplement | Link |
Full Remedies: Science-Backed Natural Solutions
1. Magnesium-Rich Foods or Supplements
Mechanism:
Magnesium calms the nervous system, regulates blood sugar, and reduces bloating.
Usage:
- Eat leafy greens, almonds, bananas
- Or take 300mg magnesium glycinate daily
Side Effects:
- Mild diarrhea in high doses
Study: Magnesium and PMS
2. Cinnamon
Mechanism:
Stabilizes blood sugar and delays gastric emptying.
Usage:
- Add ½ tsp to tea, smoothies, oatmeal
Comparison: Better than sugar substitutes for glucose control
Risk:
- Avoid high-dose cassia cinnamon due to coumarin content
3. Chromium Picolinate
Mechanism:
Improves insulin sensitivity, reduces carb cravings.
Usage:
- 200 mcg supplement daily for 6-8 weeks
Study: Chromium & Craving Reduction
4. Apple Cider Vinegar (ACV)
Mechanism:
ACV helps flatten blood sugar spikes after meals.
Usage:
- Mix 1 tbsp ACV with water 15 minutes before meals
Study: ACV on Glycemic Control
Risk:
- Can cause enamel erosion; use straw
5. Ashwagandha
Mechanism:
Reduces stress-induced cravings by lowering cortisol.
Usage:
- 300-600mg/day capsule, best at bedtime
Study: Stress & Ashwagandha
6. High-Protein Diet
Mechanism:
Protein boosts satiety hormones and stabilizes blood sugar.
Usage:
- Include 20g protein/meal: eggs, legumes, fish
Risk:
- None unless kidney disorder
7. B-Vitamins (especially B6)
Mechanism:
Boosts serotonin production, reduces irritability and cravings.
Usage:
- 50mg B6 daily or through foods like avocado, chickpeas
Study: B6 and PMS
8. Probiotic-Rich Foods
Mechanism:
Enhances gut-brain axis; healthier gut = less cravings
Usage:
- Yogurt, kefir, sauerkraut
Study: Gut and Mood Link
9. Adaptogens (Rhodiola, Maca)
Mechanism:
Adaptogens help regulate stress response and support adrenal balance.
Usage:
- Maca: 1 tsp powder in smoothies
- Rhodiola: 200-400mg extract
10. Fiber-Rich Meals
Mechanism:
Slows digestion, curbs hunger and glucose spikes
Usage:
- Oats, chia seeds, lentils
✅ 11. Licorice Root Tea
Mechanism: Supports adrenal glands, regulates cortisol, and may stabilize blood sugar.
Usage: Steep 1 tsp dried licorice root in hot water for 10 minutes. Consume 1–2 times daily during PMS.
Risk: Avoid in hypertension or pregnancy.
Study: Effect of licorice on cortisol
✅ 12. Fenugreek Seeds
Mechanism: Improve glucose tolerance and insulin sensitivity, curbing cravings.
Usage: Soak 1 tsp overnight and chew in the morning or add to tea.
Study: Fenugreek and insulin control
Risk: May lower blood sugar—monitor if diabetic.
✅ 13. Dark Chocolate (85%+)
Mechanism: Provides magnesium and serotonin-boosting compounds like theobromine.
Usage: Eat 1–2 small squares of dark chocolate when cravings hit.
Study: Chocolate, mood, and craving
Comparison: Better alternative to milk chocolate or candy.
✅ 14. Chia Seed Pudding
Mechanism: High fiber and omega-3 content regulate glucose and increase satiety.
Usage: Mix 2 tbsp chia seeds with almond milk, refrigerate overnight.
Study: Chia and blood sugar control
Risk: Can cause bloating initially—start slow.
✅ 15. Resistant Starch
Mechanism: Feeds gut bacteria, reduces insulin response, increases leptin sensitivity.
Usage: Eat cooled cooked rice, green bananas, or potato salad.
Study: Resistant starch and metabolism
✅ 16. Acupuncture
Mechanism: Stimulates endorphin release and regulates appetite and PMS symptoms.
Usage: 1–2 sessions/week in the luteal phase.
Study: Acupuncture in PMS
Risk: Minimal when performed by licensed practitioners.
✅ 17. Mindful Eating Practices
Mechanism: Enhances dopamine regulation and decreases impulsive eating.
Usage: Eat slowly, chew thoroughly, and avoid screens.
Study: Mindful eating and cravings
✅ 18. Evening Primrose Oil
Mechanism: Contains GLA which supports hormonal balance and reduces PMS symptoms.
Usage: 500–1000mg capsule daily
Study: EPO for PMS relief
Risk: May interact with blood thinners.
✅ 19. L-Theanine
Mechanism: An amino acid in green tea that promotes relaxation and lowers cortisol-driven cravings.
Usage: 200mg supplement or drink green tea 2x/day
Study: L-theanine and stress
Risk: Mild sedation in high doses.
✅ 20. Regular Exercise
Mechanism: Boosts serotonin, dopamine, and reduces cortisol—decreasing PMS cravings.
Usage: 30 minutes brisk walk, yoga, or cycling, 5x/week
Study: Exercise and PMS improvement
Structured Daily Routine to Beat PMS Sugar Cravings
| Time | Habit |
| Morning | ACV + water, protein-rich breakfast, B6 supplement |
| Mid-Morning | Herbal tea (Licorice, Ashwagandha) + 1 fruit |
| Lunch | High-fiber meal + probiotic-rich side |
| Afternoon | Cinnamon + protein snack (nuts, boiled egg) |
| Evening | Walk or yoga + magnesium-rich dinner |
| Night | Herbal adaptogen tea + magnesium supplement |
Expert Quotes
“During PMS, the drop in estrogen and serotonin increases cravings. Magnesium and B6 have strong data for reducing PMS symptoms.”
— Dr. Susan M. Girdler, UNC Chapel Hill Study
“Stabilizing blood glucose through cinnamon and chromium can help prevent emotional eating during PMS.”
— Dr. Richard Anderson, USDA Study
FAQs: Natural PMS Craving Solutions
1. How long do natural remedies take to work?
Some show effects within a week (like magnesium), while hormonal balance may take 1-3 cycles.
2. Are natural remedies as effective as medication?
They may not be as rapid, but offer long-term benefits without side effects.
3. Is it okay to use multiple remedies together?
Yes. Many are complementary (e.g., B6 + magnesium + probiotics).
4. What foods make PMS cravings worse?
Refined sugar, white bread, alcohol, and caffeine worsen blood sugar crashes.
5. Should I avoid all sugar during PMS?
No need to be extreme. Stick to small amounts of fruit or 85% dark chocolate.
Conclusion
Craving sweets before your period is common, but not inevitable. By addressing the root causes—hormonal imbalances, blood sugar fluctuations, and stress—you can reclaim control naturally. Use these 20+ evidence-based remedies and structured routines to ease PMS and break the sugar-craving cycle.
Try it this cycle and feel the difference. 🌿
Disclaimer
This guide is for educational purposes only. Please consult a healthcare provider before starting any new supplements, especially if you have underlying conditions or take medications.
