Menopause and Food Cravings: What Every Woman Should Know
If you’re somewhere in the messy middle of perimenopause or full-blown menopause, and suddenly you’re standing in front of the pantry wondering how you polished off half a sleeve of cookies, please hear me when I say you are not alone. I work with so many women who come to me whispering (or shouting from the rooftops) the same question: “Why are my cravings so out of control now?”
And honestly, it makes sense. This season of life brings a tidal wave of hormonal shifts, sleep changes, mood swings, hot flashes, and a feeling that your body is acting like it has a mind of its own. If you’ve been hit with intense menopause cravings for sugar or salt, late-night hunger, or just a general feeling of being ravenous, you’re in the right place.
If you want even more support later, I also have related posts that dive deeper into this topic:
What I want to do here is pull back the curtain and help you understand why cravings happen during menopause, how your hormones are involved, what is absolutely normal, and what you can do to help yourself feel in control again. If you’ve noticed new patterns around food and appetite, or you catch yourself craving things you never cared about before, this post is for you. And if anything resonates, send me a DM on Instagram (@schusternutrition). I love hearing real stories and questions.
Let’s talk about the science, the lived experience, and how to actually manage cravings during menopause without going to war with your body.
The Science Behind Menopause and Hormonal Changes
Menopause usually arrives somewhere between ages 45 and 55, but the symptoms can start years before that in perimenopause. The most dramatic internal shift is the drop in estrogen and progesterone. These hormones influence far more than reproduction. They impact how you sleep, how you regulate stress, how hungry you feel, how your body stores fat, and even how your brain responds to food cues. (Silva et al., 2021)
When estrogen levels fall, your appetite regulation changes. Estrogen helps modulate neurotransmitters like serotonin and dopamine, which play a role in satiety, reward, and motivation. So when estrogen dips, it is common to notice stronger cravings or a pull toward comfort foods. This isn’t about lack of discipline. It’s chemistry. (Erdelyi et al., 2023)
There is also emerging research showing that when estrogen declines, ghrelin and leptin, our major hunger hormones, can become less predictable. Some women feel hungrier at night. Others wake up starving. Some feel hungry all day without obvious reason. (Karine et al., 2016; Midi Health, 2025; Healthline, 2025)
And here’s the part that tends to hit home for my clients. Hormonal shifts don’t happen in isolation. They combine with lifestyle changes, sleep disturbances, and stress. So when women tell me, “I feel like I’m losing control of my appetite” or “I never used to crave sweets like this,” I am not surprised. These changes are real.
If you’ve been noticing any of this in your own body, know that it’s valid and common.
Myth: Cravings Are Just About Willpower
I hear this one all the time. “If I just had more willpower, I wouldn’t eat the chocolate at night.” Or “I have to stop being weak around carbs.” Let me say this clearly. Menopausal cravings are not a willpower issue. They are physiological.
I’m thinking of one of my clients, Laura, who used to feel ashamed of her nighttime cravings. She would get the kids to bed, sit on the couch, and suddenly the urge to snack became overwhelming. Once we dove into her routine, we realized she was under-fueling earlier in the day, operating on low sleep, and dealing with unstable blood sugar from long gaps between meals. Once we fixed her daytime patterns, the cravings slowed and eventually stopped being so intense. She didn’t magically become more disciplined. Her body finally got supported.
Stress also plays a huge part. Elevated cortisol can increase cravings for high sugar, high carb foods. Emotional eating is another layer. When women tell me they reach for food to cope with overwhelm, exhaustion, or frustration, that is not a character flaw. It is a coping mechanism.
Cravings during menopause are a communication tool. They are your body saying something is out of alignment. Once you understand what your body needs, everything starts to shift.
Key Factors That Trigger Cravings During Menopause
Hormonal fluctuations are the big one. Estrogen decline can make you feel hungrier, less satisfied, and more drawn to sugary foods.
Sleep is next. Poor sleep can increase ghrelin, decrease leptin, and heighten cravings for quick energy. Many menopausal women struggle with middle of the night awakenings or insomnia, so this struggle is extremely common.
Mood shifts matter too. Anxiety, irritability, or low mood can make food feel comforting. Some women tell me they crave chocolate not because they love the taste, but because it brings a moment of calm.
Lifestyle plays a role as well. Less structured routines, reduced physical activity, changes in social patterns, or increased caregiving responsibilities can all change eating patterns.
If you’re nodding along right now, this is your reminder that nothing is wrong with you. And if curiosity feels manageable, try noticing your own patterns. Do your cravings hit at certain times of day? Are they linked to stress, exhaustion, or long gaps without eating? Awareness is always the first step.
Common Mistake: Ignoring Cravings or Feeling Guilty
One thing I see often is women trying to power through cravings by ignoring them, only to end up overeating later. Or feeling ashamed that cravings still show up. Please don’t beat yourself up. This is a biologically intense season.
Ignoring cravings usually backfires because the underlying need hasn’t been met. It’s like trying to silence a smoke alarm instead of checking the fire.
This is why mindset work is such a big part of the PEACE Method. Your brain has to be on board for your body to follow. In 1-1 coaching, we work on shifting this mindset. Instead of labeling cravings as something to fight, I teach clients to recognize whether the craving is physical hunger or emotional hunger. Both are valid. Both deserve attention. But the support you need in each situation is different.
Physical hunger often means you need a balanced meal or snack. A combination of protein, fiber, and healthy fats helps regulate blood sugar and stabilize appetite. If you need ideas, grab my Snack Guide or Breakfast Guide. Both are built around this exact balance.
Emotional hunger means you’re looking for comfort, relief, distraction, or soothing. Food might help for a moment, but it won’t solve the problem. This is where we explore other tools like journaling, stretching, quick grounding exercises, hydration, or movement.
You’re not “failing” if you eat emotionally. You’re learning what your body is asking for.
How to Manage Menopausal Cravings Effectively
The biggest shift usually comes from stabilizing blood sugar. Balanced meals with enough protein and fiber help keep hunger predictable and cravings calmer. If you need help building breakfasts that actually satisfy you, my Breakfast Guide walks you step-by-step.
Meal prep can also be a game changer. If you want recipes, a plan, and simple meals that stabilize blood sugar, this free 7-day challenge will walk you through it.
A few supportive habits include drinking water regularly, building in movement that feels good, and planning snacks instead of hoping you won’t need them. If you need snack inspiration, my Snack Guide lays out simple combos you can grab anytime.
Even something as simple as scheduling meals and snacks at consistent times can dramatically improve appetite stability. When your body knows food is coming, it doesn’t panic at night.
Try playing with different strategies and see what helps. There is no one perfect formula. The goal is to find what works for your body and your real life.
Signs You’re Managing Cravings Successfully
One of my favorite client stories here is from Mandy. She came to me feeling completely defeated by her perimenopause cravings. She would get home from work, feel exhausted, nibble through the pantry, skip dinner, and then wonder why she felt terrible. Once we worked on consistent meals and added protein to breakfast, her cravings started to soften within two weeks. And that’s when she told me the sentence every clinician loves to hear: “I feel like myself again.”
When cravings start to calm, you’ll notice:
Fewer episodes of intense hunger or snacking.
More steady energy throughout the day.
Less guilt around treats because you’re eating them mindfully.
More predictable eating patterns.
Celebrate every small win. These changes add up.
FAQs About Menopause and Cravings
Are sugar cravings normal during menopause?
Yes. Sugar is often the go-to comfort because of how it temporarily boosts serotonin. When hormones fluctuate, this pull becomes stronger.
Can hormone replacement therapy help?
When estrogen levels drop during menopause, the brain becomes less responsive to the hormones that normally help regulate appetite and fullness. Several studies suggest that hormone replacement therapy may help restore some of this regulation by improving how the brain processes hunger and satiety signals. There is also early evidence that HRT may help reduce central weight gain and stabilize mood, both of which can indirectly influence cravings. It isn’t a magic fix, but for some women, it can be one tool that helps make appetite feel more predictable again. (Vigil et al., 2022; Butera, 2011; Martinez de Morentin et al., 2014)
Are there supplements or foods that help reduce cravings?
No supplement is going to override unbalanced meals, long gaps between eating, or chronic stress, but the right combination can absolutely help smooth out the edges. Some women find magnesium helpful, along with omega 3-rich foods, protein, healthy fats, and fiber. These don’t cure cravings, but they support your body so cravings soften over time. This is where working 1:1 with a registered dietitian or with a knowledgeable healthcare professional can be really supportive.
How long do cravings last during menopause?
This varies. For some women, cravings shift as hormones settle. For others, cravings stick around until lifestyle and nutrition patterns adjust. It is different for everyone.
Final Thoughts: Embracing a Balanced Approach
If you take one thing away, let it be this. Menopause cravings are manageable once you understand what your body is asking for. They are a natural result of hormonal changes, sleep disturbances, stress, and emotional shifts. When you support your body with balanced meals, consistent routines, stress management, and a little curiosity instead of judgment, everything gets easier.
You deserve to feel steady in your body again. You deserve to enjoy food without feeling controlled by it. And you deserve support if you’re ready for that next step.
If you want more individualized help, apply for 1:1 coaching. We can work on energy balance, emotional eating, appetite control, sleep, movement, and a plan that finally makes sense for your real life.
You do not have to figure this out alone.
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DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs, and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen, or medical treatment.
(C) 2026 Schuster Nutrition, PLLC
Article written by Melissa Schuster, MS, RDN, CDN, IFNCP
Melissa Schuster is a Registered Dietitian and mom of two. She helps busy moms transform their relationship with food through concierge virtual coaching so they can feel fantastic, lose weight for good, and focus on the things that matter most. With her signature PEACE Method which takes a whole-person approach, Melissa has helped hundreds of women find lasting peace in their bodies and around food. An expert in nutrition, Melissa holds a Masters in Clinical Nutrition and Dietetics from New York University and an Integrative and Functional Nutrition Certification.
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