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Hormonal fluctuations during perimenopause and menopause can leave you feeling hungrier than usual. You may also crave sugary foods or carbs, or gain weight in ways that feel unfamiliar or frustrating.
These changes aren’t about willpower, and you’re definitely not alone.
“I’m moody and gain weight just by looking at food,” one woman told ThisIsMenopause.
The good news is that understanding what’s happening in your body during perimenopause can help you manage these changes and curb food cravings in midlife and beyond.
Declining estrogen and progesterone levels can affect appetite, food cravings, metabolism, and satiety (how full or satisfied you feel after eating).
As estrogen levels fluctuate and decline in perimenopause, the hormones that help regulate hunger and satiety can also be affected. Lower estrogen levels may reduce the effectiveness of leptin, a hormone that regulates hunger and tells your brain and body you’re full.
When leptin levels drop, or the message that you’re full can’t get through to your brain, you may continue to feel hungry after eating. This can lead to overeating and weight gain.
At the same time, ghrelin levels can increase during perimenopause. Ghrelin is a hunger hormone that tells your body when it’s time to eat.
Higher ghrelin levels can lead to increased hunger. The combination of less leptin and more ghrelin can make you feel hungrier than usual.
It’s not only hormonal changes that can affect appetite and cravings. Other common menopause symptoms, such as poor sleep and mood changes, can also disrupt hunger cues.
For example, a lack of sleep can increase ghrelin and decrease leptin, leaving you feeling hungrier throughout the day.
“Perimenopause has changed everything, from my sleep habits to my eating patterns,” one woman said in a survey by ThisIsMenopause.
Another woman shared, “I find it hard to sleep and often feel moody. I’ve also gained unwanted weight even though I exercise more and eat healthy.”
Feeling overwhelmed, stressed, or emotionally drained due to mood changes can also lead to emotional eating. Stress can make comfort foods more appealing, making it harder to recognize whether you’re truly hungry or emotionally exhausted.
While hormonal shifts during perimenopause can affect hunger cues, so can daily life.
On average, the menopause transition begins in the mid-40s and continues into the early 50s.
For many, this is also a time when they are raising children, building careers, managing households, volunteering in their communities, caring for aging parents, and more. These responsibilities can increase stress levels.
Stress affects people in different ways. Some lose their appetites, at least temporarily, while others find themselves reaching for comfort foods, overeating, or eating when they aren’t actually hungry.
Chronic stress, when stress levels stay high for long periods, can increase the body’s stress hormone, cortisol. Over time, higher cortisol levels can increase appetite and affect cravings, particularly for foods high in fat, sugar, or both.
In many cases, there isn’t a single cause. Perimenopause-related hormonal changes and midlife stress often overlap, and together they can intensify cravings, emotional eating, and weight gain.
If you’re not sure what’s causing your cravings, make an appointment to talk with your healthcare provider. They can help figure out what’s happening and connect you with additional support if needed.
Healthy eating can mean different things depending on your goals. To curb cravings during perimenopause, focus on balanced meals that include protein, fiber, and healthy fats.
Before making any major changes to your diet, talk to your healthcare provider or a registered dietitian to make sure your eating plan supports your overall health and individual needs.
Lean protein can help keep you feeling full longer and support muscle mass. Protein needs can increase during perimenopause and menopause, so ask your healthcare provider how much protein you need. Good sources of lean protein include fish, chicken, tofu, beans, and lentils.
Fiber can help you feel full for longer. It can also slow digestion and help reduce hunger between meals.
High-fiber foods may also help stabilize blood sugar levels, reducing energy crashes and cravings later in the day. Good sources of fiber include vegetables, fruit, and whole grains.
Healthy fats can help you feel full and maintain energy levels throughout the day. Fat also works with your hormones to tell your body when to stop eating. Good sources of healthy fats include avocado, nuts, seeds, and olive oil.
Nutrient-dense foods support energy levels, mood, and overall health. Good sources of vitamins and minerals include leafy greens, berries, legumes, low-fat or fat-free dairy, and whole grains.
Managing hunger and cravings during perimenopause doesn’t have to mean strict dieting or restricted eating habits. Instead, try to eat a balanced diet and focus on nutrient-dense foods.
You don’t need to give up desserts and treats completely, but they should make up a small percentage of your daily food intake.
In addition to healthy eating, small lifestyle changes during perimenopause can help curb cravings, keep energy levels up, and support your overall well-being.
Poor sleep can increase hunger and cravings, especially for ultraprocessed and sugary foods. Addressing menopause symptoms that affect sleep, such as night sweats or insomnia, may help improve sleep quality and curb cravings.
Chronic stress can cause emotional eating and weight gain. It can also increase appetite. Stress-management techniques like exercise, mindfulness, and mental health support may help.
Regular physical activity has many health benefits, including boosting mood, reducing stress, and improving sleep quality, all of which can help reduce hunger and cravings. Walking, strength training, and yoga can all be beneficial.
Skipping meals or restricting food intake often leads to overeating, snacking, or even stronger cravings later. Instead, try to eat regular, balanced meals throughout the day to keep your energy levels up and let your body know you’ll continue to provide the nutrients and calories it needs.
Menopause hormone therapy, also known as hormone replacement therapy or HRT, may help with menopause symptoms. But hormone therapy isn’t right for everyone. It’s important to discuss the risks and benefits with your healthcare provider.
If you’re living with obesity or struggling with persistent food cravings, your doctor may discuss weight loss medications with you. Weight loss drugs, including GLP-1s, aren’t appropriate for everyone, so get medical advice from a healthcare professional before trying them.
Perimenopause can bring unexpected cravings, appetite changes, and weight gain. But eating well and taking care of yourself doesn’t need to involve guilt or rigid rules around food and exercise. A flexible, balanced approach is often the most sustainable.
It’s normal for cravings and eating patterns to shift during perimenopause. But if your relationship with food is causing stress or anxiety, it may be time to seek support.
Consider speaking with a healthcare professional if you:
There is no shame in seeking help. Support from a healthcare provider, registered dietitian, or mental health professional can help you build a more balanced, less stressful relationship with food during the menopause transition and beyond.
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