Why You’re Craving Carbs: Understanding Food Cravings in Perimenopause

If you’ve recently found yourself hovering around the kitchen, rummaging for something carb-y, comforting, or sweet, even when you’ve eaten, please know this: you’re not alone, and you’re not doing anything wrong.

Women tell me all the time:

“I don’t understand why I suddenly want bread or chocolate all the time.”

“I’ve never been like this before, what’s happening to me?”

Perimenopause cravings can feel intense, unpredictable, and sometimes completely out of character. One day you’re steady and focused; the next day you’re wrestling with an afternoon biscuit-craving so strong it might as well have its own postcode.

Here’s the truth:

·       This has nothing to do with willpower.

·       It’s not a personal failure.

·       And you are absolutely not “losing control.”

These cravings are rooted in hormonal changes, sleep disruption, stress, shifting energy needs, and the realities of midlife. Your body is doing its best to support you, and cravings are part of that communication.

Let’s look at exactly what’s going on, why carb cravings become so strong, and how to soften them gently, without guilt, restriction, or calorie counting. So you have an understanding of food cravings in perimenopause.

Why Perimenopause Changes the Way You Crave Food

Hormones affect far more than periods. They influence your appetite, your mood, your sleep, your energy, your resilience to stress, and yes, your cravings.

Here are the core reasons cravings ramp up in perimenopause.

1. Fluctuating Oestrogen Makes Blood Sugar Harder to Manage

Oestrogen helps your body handle blood sugar smoothly. As levels rise, fall, and eventually decline during perimenopause, your blood sugar becomes more sensitive to dips.

And when blood sugar dips, your brain pushes you towards:

·       carbs

·       sugar

·       quick, easy energy

Your brain is simply trying to help you stay upright and functioning.

This is why you may notice:

·       afternoon slumps

·       irritability (“hangry” moments)

·       reaching for sweets or bread without thinking

·       cravings that feel urgent

·       waking during the night, especially around 3am

It isn’t a lack of discipline, it’s physiology.

This is why a supportive menopause cravings diet isn’t about removing carbs…it’s about creating steadier energy, so cravings don’t ambush you.

2. Stress and Cortisol Stoke the Fire of Carb Cravings

Perimenopause rarely arrives during a calm, spacious chapter of life.

It often lands when you’re:

·       caring for children (or teens)

·       supporting ageing parents

·       juggling work

·       carrying the mental load

·       dealing with symptoms like night sweats, fatigue, or anxiety

All of this raise’s cortisol, your stress hormone.

And cortisol loves pushing you towards comforting, grounding foods. Carbs boost serotonin, the “soothe me” brain chemical, which is why crisps, toast, biscuits, and chocolate feel like emotional first aid during a stressful moment.

When cortisol rises, cravings often rise with it. Completely normal. Completely human.

3. Testosterone Decline Plus Ageing Plus Reduced Strength Training Impact Muscle, Which Affects Cravings

Here’s the nuance that really matters.

Testosterone doesn’t get much attention in conversations about women’s health, yet it plays a role in:

·       motivation

·       energy

·       muscle maintenance

·       blood sugar stability

·       metabolic health

During perimenopause and beyond, testosterone levels gently decline.

But and this is important; it’s not the only factor affecting muscle.

Muscle loss also happens because of:

·       ageing

·       less strength or resistance training

·       long periods of fatigue

·       busy schedules that squeeze out exercise

·       increased stress

·       lower recovery capacity

When muscle naturally reduces over time, your body burns fewer calories at rest and becomes less efficient at balancing blood sugar.

And when blood sugar becomes less stable?

Cravings, especially carb cravings, get louder.

This isn’t because you’ve “let yourself go.”

It’s because life is demanding, your hormones are shifting, and your body is doing its best to adapt.

Supporting muscle with nutrition and gentle strength-building isn’t about weight loss, it’s about supporting energy, steadiness, and cravings.

4. Poor Sleep Intensifies Every Craving

Night sweats, early waking, overheating, restless legs, anxiety at 3am, sleep in perimenopause can feel like a full-time job.

When sleep is disrupted:

·       ghrelin increases (you feel hungrier)

·       leptin decreases (you feel less satisfied)

Your brain then seeks quick energy… which almost always means carbs.

Women often say:

“I’m fine when I sleep well, but the day after a bad night? Everything unravels.”

You’re not imagining it. The science backs this up.

5. GLP-1 Medications Reduce Appetite but Not Cravings Triggered by Hormones, Stress, or Emotion

If you're taking GLP-1 medications like Wegovy or Ozempic, you might find your physical hunger reduces, yet cravings remain.

GLP-1 can’t override:

·       emotional eating

·       stress responses

·       hormone-driven blood sugar dips

·       fatigue

·       overstimulation

·       the need for comfort

Women often tell me:

“I’m not hungry… but I still want something.”

That’s because cravings live in the brain, not the stomach. And your brain is responding to hormones, sleep, and stress, not appetite.

This is why nourishment matters even if you’re on GLP-1 support.

6. Not Eating Enough Protein or Fat Makes Cravings Louder

Many perimenopausal women unintentionally under-eat, not because they’re dieting, but because they’re stretched thin and running on autopilot.

Common patterns include:

·       quick breakfasts

·       skipping lunch

·       grazing on convenience foods

·       “eating later” but never quite getting there

When meals are low in:

·       protein

·       fibre

·       healthy fats

Your blood sugar swings more dramatically, and cravings show up to compensate.

Protein helps stabilise energy.

Healthy fats help you stay satisfied.

Fibre keeps blood sugar smooth.

Without enough of these, cravings flourish.

7. Emotional Overload Makes Comfort Eating Inevitable ,  Not Wrong

Perimenopause brings mood swings, anxiety spikes, overwhelm, and days where your emotional resilience feels worn thin.

When the nervous system is overloaded, your body tries to self-soothe, and food can be part of that coping strategy.

Carbs bring a sense of comfort and relief.

Chocolate brings pleasure.

Crisps bring grounding.

Toast brings warmth.

Emotional eating isn’t bad.

It’s communication.

The goal isn’t to eliminate it, but to understand it.

8. Nutrient Gaps Can Influence Cravings

Nutrient depletion is common in perimenopause due to:

·       heavier periods

·       reduced absorption

·       ongoing stress

·       disrupted sleep

Key nutrients linked to cravings include:

·       magnesium → low levels = increased chocolate cravings

·       omega-3s → support mood and emotional stability

·       B-vitamins → support energy regulation

·       iron → low levels cause fatigue → cravings for quick energy

Supporting your nutrient levels helps your body feel steadier.

How to Reduce Cravings in Perimenopause, Without Restriction

Cravings don’t need to be battled. They need to be understood, softened, and supported.

Here’s what genuinely helps.

1. Build meals around 30g of protein

Protein helps:

·       stabilise blood sugar

·       reduce cravings

·       support muscle

·       steady energy

·       nourish mood

You don’t need to be perfect, just aim for consistency.

2. Use a simple formula: Protein + Fibre + Fat

This keeps energy stable and cravings manageable.

An example might be:

·       eggs + vegetables + avocado

·       yoghurt + berries + nuts

·       tofu stir-fry with veg + olive oil

·       chicken + wholegrain + salad

3. Eat regularly (skipping meals fuels cravings)

Try:

·       a balanced breakfast

·       a nourishing lunch

·       a supportive afternoon snack if needed

This isn’t eating more, it’s eating enough.

4. Support sleep where possible

Even small improvements help cravings calm down.

Things that may help:

·       magnesium

·       reducing caffeine

·       protein at dinner

·       calming bedtime habits

Sleep is a hormonal tool, not a luxury.

5. Focus on nutrient-dense foods that truly support hormones

Include:

·       leafy greens

·       berries

·       oily fish

·       nuts

·       seeds

·       beans

·       wholegrains

These foods support cravings, mood, and energy.

6. Bring in more compassion, not more rules

Cravings soften when guilt softens.

Helpful thoughts might be:

·       “This makes sense.”

·       “My body is asking for care.”

·       “I’m learning what I need.”

Restriction fires up cravings.

Kindness eases them.

7. Focus on adding, not restricting

Instead of cutting things out, try:

·       adding more nourishment

·       adding more protein

·       adding more fibre

·       adding more healthy fats

·       adding more supportive snacks

When you’re nourished, cravings lose power.

You’re Not Craving Carbs Because You’re Out of Control, You’re Craving Carbs Because You’re in Perimenopause

Your hormones are shifting.

Your sleep may be disrupted.

Your stress load is heavy.

Your muscle is changing for lots of perfectly normal reasons.

Your body is doing its best to help you cope.

Cravings are not a character flaw, they’re communication, and with the right support, they become manageable, predictable, and far less overwhelming.

At Jo Leccacorvi Nutrition, compassion and clarity sit at the centre of every approach. No shame. No restriction. No calorie counting. Just support that meets you exactly where you are.

If cravings are taking over and you’d like to understand what your body is trying to say, you’re welcome to book a free discovery call. You don't have to navigate this alone.