Hey, Steph here - Sneaky Wholefoods Nutritionist.
If you notice your appetite increase and your food preferences shift in the week before your period - particularly towards chocolate - you’re definitely not alone, and there’s a very valid physiological reason for it!
During the luteal phase, hormonal changes can influence:
- Blood sugar regulation
- Appetite and satiety
- Mood and stress response
- Energy levels
When working with my clients, I always remind them that rather than trying to “control” these shifts, it’s more useful to understand what your body is asking for - and how to respond in a way that supports it.
Why chocolate specifically?
A stronger pull toward chocolate tends to reflect a combination of nutrient demand, brain chemistry, and blood sugar changes.
Cacao provides magnesium: Cacao (especially darker chocolate) is a source of magnesium - a mineral involved in:
Muscle relaxation (including cramps)
Nervous system regulation
Sleep quality
There’s some evidence that adequate magnesium intake may help reduce the severity of PMS symptoms in some individuals. So when you feel drawn toward chocolate, it can partially reflect your body seeking foods that contain this nutrient.
Mood and neurotransmitters: Hormonal shifts can impact serotonin levels in the luteal phase, which may lead to:
Lower mood
Increased desire for sweet foods
Reduced stress tolerance
Chocolate contains compounds that can support these pathways, which is why it often feels particularly satisfying.
More sensitive blood sugar: During the second half of the cycle, many women experience a temporary reduction in insulin sensitivity. In practice, this can look like:
Feeling hungrier than usual
Energy dips, especially in the afternoon
Stronger pull toward quick energy (sugar + refined carbs)
If you’re eating very low-calorie or low-carb snacks during this time, it often makes these symptoms worse - not better.
Where snacking before/on our periods often goes wrong
Most people either:
Avoid chocolate → the desire builds
Or eat it on its own → spike and crash
Neither approach addresses what’s actually happening physiologically.
The issue isn’t the inclusion of chocolate - it’s the lack of balance around it!
What “smart snacking” actually looks like during your luteal phase
From a nutritionist’s perspective, this is the phase where building/choosing your snacks intentionally matters most.
1. Combine cacao with protein, fibre and fats
Instead of having chocolate in isolation, anchor it within a more balanced snack.
This helps to:
Slow gastric emptying
Reduce rapid blood sugar spikes
Improve satiety
Examples:
Cacao + Greek yoghurt + berries
Dark chocolate + almonds + fruit
One of our Chocolate-based Bars, Bites, or Mixes - that blend real cacao with pea protein and healthy fats like cashews.
2. Prioritise satiety over “low calorie” choices
A common mistake is choosing snacks based purely on calories - especially when appetite is already elevated.
During the luteal phase, energy needs can increase slightly, and hunger signals are often stronger.
If a snack doesn’t contain:
Adequate protein
Enough total energy
Some fat
…it’s unlikely to keep you full, which can lead to repeated grazing or overeating later in the day.
3. Be strategic with carbohydrate inclusion
Carbohydrates aren’t the problem here - they’re often part of the solution!
Including moderate amounts of carbs alongside protein and fat can:
- Support serotonin production
- Help stabilise energy levels
- Reduce the intensity of that pull toward sweet foods later on
So make sure your snacks are adequately balanced with protein, fats and carbs.
Where cacao-based snacks can be useful
This is where cacao-containing snacks like those found in our Dark Chocolate Collection can be particularly helpful - because they’re part of a more balanced nutritional profile.
Rather than relying on highly processed, high-sugar chocolate options, choosing snacks that combine cacao with protein, fibre and healthy fats can better support:
- More stable energy
- Better appetite control
- Reduced likelihood of the spike → crash cycle
It also removes the need to “piece together” snacks when you’re already tired, hungry, or time-poor!
Take Home Message:
From a nutritionist standpoint, the goal is not to eliminate these shifts. It’s to:
- Understand the underlying drivers
- Adjust your nutrition accordingly
- Create structure around meals and snacks that supports those changes
That might look like:
- Planning slightly more substantial snacks in the afternoon
- Including cacao intentionally, rather than reactively
- Ensuring each snack actually contains enough to satisfy you
So remember - that stronger pull toward chocolate in the lead-up to your period is not a failure of discipline, it’s a reflection of real physiological changes.
When you:
- Include cacao-rich foods strategically
- Build snacks with protein, fibre and fats
- Prioritise satisfaction over restriction
you’re far more likely to feel:
- In control of your eating
- More stable in your energy and mood
- Less caught in the cycle of spikes and crashes
And that’s ultimately what we’re aiming for.
