Perimenopause cravings and how to handle them

It’s late. You’re tired. You’re scrolling social media and suddenly the only thing that matters in the universe is chocolate. Or chips. Or both. You raid the pantry, promise yourself tomorrow will be different, and then wake up feeling sluggish.

Sound familiar? You’re not weak or lacking willpower. You’re experiencing the very real hormonal shifts of perimenopause, and they can crank cravings up to eleven.

The good news is that cravings are normal, and they don’t have to control you. With a little understanding (and some simple hacks), you can handle them with kindness instead of guilt.

Why perimenopause cravings feel so intense

This is one we can definitely blame on hormones. During perimenopause, estrogen and progesterone don’t follow their usual patterns. That change affects:

• Serotonin: Lower estrogen can reduce serotonin, the “feel-good” brain chemical. Cue carb cravings as your body’s way of chasing a mood boost.
• Blood sugar: Hormonal shifts can make your blood sugar less stable, leading to sudden hunger spikes (hello, late-night snacking).
• Sleep: Hot flashes, night sweats, and insomnia can mean less rest, which often equals more cravings for quick energy the next day.

So if you suddenly want fries or chocolate like your life depends on it, it’s not just in your head. It’s biology trying to self-soothe.

The guilt spiral of perimenopause cravings (and how to break it)

Many women blame themselves for cravings, treating them like a sign of weakness. But cravings aren’t a character flaw… they’re a signal. Your body is saying, “Something’s shifting, help me out here.”

Instead of guilt, try curiosity: Why do I want this right now? Am I tired, low in mood, or just needing comfort? Naming the trigger can help you respond with more kindness and swap out the craving for healthier snacks.

Hacks for handling hormonal cravings

Plan for the craving, not against it

If you know chocolate is your thing, build it into your week instead of pretending it won’t happen. A few squares of chocolate after dinner is very different from devouring the whole block at 11pm.

Swap, don’t stop

Craving salt? Try roasted chickpeas, lightly salted nuts, or wholegrain crackers with cheese.

Need sweet? Yogurt with berries and honey, or frozen grapes, can hit the spot.

It’s not always about replacing joy with celery sticks. It’s about having options that give comfort and keep you steady.

Snack stations save the day

Keep balanced snacks front and center in the fridge or pantry: boiled eggs, hummus with veggie sticks, nut butter with apple slices. If the easy option is also supportive, you’ll grab it more often.

For energy-saving ways to set this up, see our perimenopause meal prep tips.

Check in with your day

Sometimes cravings are louder when meals have been skipped or are too light. Building in enough protein and fiber earlier can keep the evening pantry raids calmer.

Where Hold My Spoon fits in

Cravings are hardest when you’re too tired to think of alternatives. That’s where Hold My Spoon can take the pressure off. Upload a recipe, even a treat recipe, and it comes back in a calm, one-step-at-a-time format.

It also helps with:

• Balanced meals that prevent blood sugar crashes (so cravings aren’t as extreme later).
• Snack prep recipes broken down into easy steps.
• Shopping lists that make sure your fridge has those craving-friendly swaps ready to go.

Think of it as your behind-the-scenes support crew, setting you up with options before the cravings even hit.

When cravings feel linked to more

Sometimes cravings connect to bigger patterns, weight changes, emotional shifts, or feeling burnt out. If that’s the case:

• See our weight management in perimenopause guide for gentle, non-restrictive strategies.
• Explore our perimenopause lifestyle and self-care article for whole-life support beyond food.

Cravings are one piece of the puzzle, and they deserve attention without shame.

Craving solutions

Perimenopause cravings aren’t about weakness. They’re your body’s way of asking for support, whether that’s more rest, more balance or just a little comfort.

By planning for cravings instead of fighting them, swapping when it makes sense, and using tools like Hold My Spoon to keep supportive options close at hand, you can break the guilt cycle.

Because the goal isn’t to eliminate cravings, it’s to meet them with enough kindness (and maybe a well-timed snack station) that they don’t run the show.

Try uploading your first recipe today and start to take control of your cravings.