6 Smart Treats to Ease PMS and Menopause Cravings

Are you experiencing more sweet and salty food cravings than usual? You may be experiencing PMS or even the early stages of menopause. When these issues arise, you don’t have to deny yourself a treat, but you can substitute that pint of ice cream for a healthier alternative. 

So, what’s the exact science behind these cravings?

The luteal phase of your menstrual cycle occurs before your actual period; this stage can last for a week or more. During this time, your body experiences a decrease in estrogen and progesterone; these dips can affect serotonin and dopamine levels. 

These bodily changes cause intense cravings for sugary and salty foods; your body is essentially looking for a “quick fix” to boost low mood and energy. Unfortunately, the temporary fix of unhealthy snacks causes the body to crash, prompting more mood issues. 

This is where mindful snacking comes in.

Nutrient-dense foods, especially, can satisfy food cravings triggered by fluctuating hormones. Unlike empty calories, nutritious alternatives can provide more energy, uplifting your mood. A positive mindset is more likely to embrace healthy activities and creativity during PMS and menopause.

Take note of the following treat ideas.  

1. Dark Chocolate with Nuts and Berries 

Good news! You don’t have to swear off chocolate during your period, just so long as you consume it in moderation. 

High-quality dark chocolate is rich in magnesium, a mineral known for its “anti-stress” properties. Magnesium can help relax your muscles and reduce anxiety. 

Pair a few pieces of dark chocolate (with a high cacao percentage) with protein-rich almonds and walnuts packed with healthy omega-3 fats. Add some fiber to the mix with a good helping of mixed berries, like strawberries and antioxidant-rich blueberries. Consider treating yourself to food gift baskets that have all of your favorites ready to go. 

This sweet combination can help stabilize your blood sugar and provide mood-boosting nutrients as you endure the side effects of PMS and menopause.

2. Greek Yogurt Parfait 

Are you craving ice cream? Swap out your go-to pint for a protein-packed yogurt parfait. 

Full-fat Greek yogurt is a natural probiotic that supports women’s gut health. You could use the chocolate, nuts, and berry combo above as your toppings or sprinkle some homemade granola on top for extra fiber and texture. Make an all-natural fruit compote to drizzle on top like a real sundae! 

Consider making some homemade chia pudding for another healthy layer to your parfait.

3. Fruit Slices with Nut Butter 

This quick and easy combo is perfect for a PMS-friendly charcuterie board. Slice up apples, bananas, and pears for your fruit medley. For your spreads, you can include a selection of natural peanut butter, cashew butter, raw honey, or even a dark chocolate dip.

Satisfy that salty craving with high-quality cheese slices or a light cream cheese spread. 

4. Frozen Banana “Ice Cream” 

When those ice cream cravings hit again, consider freezing your yogurt into creamy bars or blending frozen bananas until they reach that “soft-serve” consistency. Add some magnesium-rich dark chocolate cocoa, or simply add a handful of dark chocolate shavings on top. 

5. Homemade Energy Balls 

Pairing a healthy snack with a short walk or time outdoors can ease PMS discomfort and boost your mood.

Combine the following in a food processor with a natural binder like raw honey or nut butter: 

• Oats
• Nuts
• Seeds
• Dried fruit

These grab-and-go treats are packed with fiber, protein, and healthy fats. They can help regulate blood sugar and sustain energy levels on difficult PMS and menopause days.

6. Roasted Chickpeas 

Are you looking for an alternative to potato chips? Try roasted chickpeas instead. 

• Drain and dry a can of chickpeas 
• Toss your chickpeas with olive oil and spices
• Roast the chickpeas until crispy 

This simple recipe makes for a crunchy snack. Plus, it’s an excellent source of protein and fiber.

Create a Nutritious Snack Menu In Times of Stress

Prevent mental and physical crashes caused by PMS and menopause by substituting your go-to snacks with nutrient-dense alternatives. 

Remember, you can still eat the chocolate.

Just make sure to include healthy sweets like frozen bananas and berries. Swap out the ice cream for yogurt and blended frozen fruit. Forget the chips and dip and go for crisp fruit slices and peanut butter instead. Satisfy salt cravings with energy balls and roasted chickpeas.   

With just a little prep, you can have nourishing snacks on hand that support your body, and your mood, during PMS and menopause.