Food Cravings in Menopause: What They Really Mean & How to Stop Them

It’s 9 p.m. Dinner was hours ago. You’re not even hungry. And yet here you are, standing in front of the open fridge — or digging for the chocolate you hid from yourself.

Food cravings in menopause can feel louder and bossier than anything you knew in your thirties. Trust me, I know the feeling all too well.

I had the longest love affair with licorice. And to tell you honestly, warding off that craving was a real challenge!

Then I saw what it was doing to me. Licorice pushed my blood pressure up and gave me puffy eyes. That’s no coincidence. Real licorice contains glycyrrhizin, a natural compound that makes your body hold on to salt and water — and lose potassium. Once I knew that, saying no got so much easier.

Here’s what I’ve learned since. Cravings aren’t a sign of weak willpower. But they’re not a neat shopping list from your body either. In midlife, they’re mostly driven by shifting hormones, short nights, stress and blood sugar that swings up and down.

The good news? Every one of those is something you can work with. That’s the functional medicine way of looking at it: a craving is a signal. Instead of just fighting it with willpower, you look for what’s behind it — and fix that.

So here’s why cravings show up now, what yours might really mean — and seven simple ways to quiet them down.

Why Food Cravings Hit Harder in Menopause

Falling estrogen, shifting progesterone, poor sleep, stress and blood sugar dips are the main reasons food cravings get stronger in perimenopause and menopause.

First, a craving isn’t the same as hunger. Hunger builds slowly, and almost any food will do. A craving is sudden and very specific. It wants that chocolate. Right now.

In midlife, a few things team up to turn up the volume:

Estrogen is one of your body’s quiet appetite brakes. It helps you feel full, and it keeps your cells listening to insulin. As it drops, that brake gets softer. Many women notice they’re hungrier than before — and that sweet and starchy foods suddenly feel much harder to resist.

Progesterone is usually the first hormone to slide. Remember those pre-period carb cravings? Perimenopause can bring them back, stronger and less predictable. (More on low progesterone in menopause here.)

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Sleep takes a hit when night sweats and 3 a.m. wake-ups move in. When healthy women in one study had their sleep cut short, they felt hungrier the next day, craved more and served themselves bigger portions. Short nights push up ghrelin (your “feed me” hormone) and push down leptin (your “I’m full” hormone). If your nights are rough, my guide to sleep deprivation in menopause is a good place to start.

Stress raises cortisol, and cortisol nudges you toward fast, sweet, fatty comfort. Your brain is simply looking for quick relief.

Blood sugar dips are the sneaky one. A large study of over a thousand people found that those whose blood sugar dipped hardest a few hours after a meal got hungry sooner — and ate more later in the day. And as estrogen falls, your body handles sugar less smoothly, so those dips can get deeper. If that rings a bell, read about insulin resistance in menopause. Over time, high blood sugar and insulin can also make your brain stop hearing that “I’m full” signal from leptin. That’s called leptin resistance — and it keeps the cravings coming.

Your gut may have a say, too. Scientists are exploring the idea that the bacteria living in your gut can nudge what you crave. It’s early science — but feeding your gut well with fiber, colorful plants and fermented foods is a good idea anyway.

And yes, feelings play a part. Boredom, loneliness, a long day. If your cravings feel more like comfort than fuel, I’ve written a whole piece on emotional eating.

7 Common Food Cravings in Menopause and What They Really Mean

Chocolate, sweets, bread and pasta, salty snacks, cheese, ice and fried foods are the cravings midlife women mention most. One can point to a real deficiency. Most say more about your hormones, sleep, stress and blood sugar.

You’ve probably seen those charts. Craving chocolate? You need magnesium. Craving cheese? You need calcium. I used to share them too! They’re fun, but the science behind most of them is thin. If our bodies really worked that way, we’d all be craving spinach.

So here’s a more honest look at each one — with a smarter swap.

1. Chocolate

What’s often going on: Chocolate cravings peak before a period and in perimenopause, so hormones are a big player. Chocolate also hits that sweet-plus-creamy combo your brain adores, and it gives a little mood lift.

The magnesium link: Dark chocolate does contain magnesium, and many midlife women run low on it. But if your body only wanted magnesium, you’d crave pumpkin seeds just as much. Getting enough is still smart — it supports sleep, mood and muscles.

Smarter swap: Two squares of 85% dark chocolate, eaten slowly. Or raw cacao in a smoothie, a handful of pumpkin seeds or almonds, avocado and leafy greens.

2. Donuts, Cakes, Soda, Ice Cream and Other Sweets

What’s often going on: The blood sugar roller coaster. A sweet treat sends your sugar up fast, then down fast. That drop is exactly what sends you back to the cookie jar. Stress and short nights make the ride wilder.

Dr. Robert Lustig, a hormone doctor who has studied sugar for decades, explains it well: sugar lights up your brain’s reward system, and the more often it’s lit, the more it asks for. So it’s not you being weak. It’s chemistry.

You may have read that sweet cravings mean you’re low in chromium. The evidence for that is weak, so I’d rather you steady the roller coaster itself. Sugar has its own big story, and I tell it in my guide to sugar.

Smarter swap: Berries with Greek yogurt, an apple with almond butter, or cinnamon on your oats. Cinnamon may help your blood sugar a little — and it tastes like a treat.

3. Pasta, Bread, Rice, Crackers and Other Carbs

What’s often going on: Carb cravings late in the day often mean you didn’t eat enough protein or fiber earlier. Or you’re running on too little sleep. Carbs also give a quick (short!) calming lift, which is why they call to us on stressful days.

Smarter swap: Don’t ban carbs — pair them. Go for slow ones like sweet potato, lentils, quinoa and oats, with protein and healthy fat on the same plate. And here’s a little trick: eat your veggies and protein first, and the carbs last. That simple order softens the blood sugar spike that follows.

4. Chips, Fries, Fast Food and Salty Snacks

What’s often going on: Salt, crunch and fat together are hard to stop — and that’s on purpose. In one tightly controlled study, people ate about 500 more calories a day on ultra-processed food than on real food, without even trying. Stress, tiredness and not drinking enough make salty cravings louder.

Smarter swap: Salted nuts, olives, roasted chickpeas, seaweed snacks, or crunchy veggies with hummus. A warm mug of bone broth is lovely too — salty, savory and full of protein. If your blood pressure is creeping up, go easy on the salt shaker.

5. Cheese and Dairy Products

What’s often going on: Cheese is salty, creamy and deeply satisfying. Often you’re simply hungry for protein and fat. The calcium link is weak — but calcium still matters a lot for your bones after menopause, so it’s worth getting enough.

Smarter swap: Enjoy real cheese in a sensible portion, perhaps with an apple. Greek yogurt and cottage cheese bring extra protein. For calcium beyond dairy, think leafy greens like kale and bok choy, sardines with their soft bones, almonds, tahini and calcium-set tofu.

6. Ice, Meat and Other Unusual Cravings

What’s often going on: This is the one where the craving really can point to a deficiency. A strong urge to chew ice is a classic sign of low iron. Cravings for things that aren’t food at all — ice, clay, chalk — have a name: pica. In perimenopause, heavy or long periods are a common reason iron runs low.

Other clues are tiredness, feeling short of breath, pale skin, hair shedding and restless legs at night. The NHS has a clear guide to the signs of low iron. Please don’t guess and take iron pills on your own — too much iron isn’t good for you either. Ask your doctor for a simple blood test.

Smarter swap: Red meat, liver, sardines, lentils, beans and pumpkin seeds. Pair plant iron with vitamin C — peppers, citrus, berries or tomatoes — to help your body absorb it.

7. Oily Snacks, Fried Foods and Other Fatty Foods

What’s often going on: Fat and crunch are pure comfort, especially when you’re tired. Sometimes your meals are simply too low in fat to keep you satisfied, so you go looking for it later.

Smarter swap: Build real fats into your meals — olive oil, avocado, oily fish like salmon and sardines, ghee, nuts and seeds. Craving fries? Toss sweet potato wedges in olive oil and roast them until crispy.

A craving isn’t an order. It’s a message — and most of the time it’s saying: feed me better, let me sleep, help me breathe.

Protein: Your Secret Weapon Against Cravings

Protein keeps you full for longer, steadies your blood sugar and helps you hold on to muscle. That makes it one of the best tools you have against cravings in midlife.

→ It keeps you full for longer and prevents energy crashes.

→ It helps you build and keep muscle (and more muscle means your body handles sugar better).

→ It brings the amino acids your body needs to make hormones and brain messengers.

In one study of young women who usually skipped breakfast, a protein-rich breakfast meant fewer cravings — and less sweet snacking in the evening — than a low-protein breakfast or none at all.

As we age, we need more protein, not less. Yet many of us eat too little, especially in the morning. Many experts now suggest around 1.0 to 1.2 grams per kilo of body weight a day for women over 50. Dr. Stacy Sims, who researches women’s bodies and exercise, is a big fan of a solid serving of protein early in the day for women in midlife — she’s one of many good experts on women’s health saying the same. Not sure where you land? My Midlife Protein Calculator works it out in a minute.

One more thing: crash diets backfire here. Eat too little, and you lose the building blocks for a strong body — and the cravings come roaring back. We all want a happy weight. But we also want to keep our muscles while aging. THAT is how important protein is.

7 Effective Ways to Stop Food Cravings in Menopause

To stop food cravings in menopause, start your day with protein, build a steady plate, protect your sleep, turn down stress, drink and wait, snack wisely (or not at all) and take a short walk after meals.

1. Start Your Day With Protein

This is my number one. One of my secrets to keeping a healthy weight is a protein-filled first meal of the day. It keeps me full for longer, helps my hormones and gives me steady energy until lunch.

Eggs are my go-to. But I’m also a fan of a protein shake on the days I push my first meal later. Aim for a good palmful of protein — eggs, Greek yogurt, fish or a quality protein powder. Then do the same at lunch and dinner, with plenty of colorful veggies on the side.

2. Build a Steady Plate

Every meal gets three things: protein, fiber and healthy fat. Together they slow down how fast sugar hits your blood — so there’s no crash two hours later.

Remember the trick from earlier: veggies and protein first, carbs last. And don’t forget your spice jar! Cinnamon, clove, cardamom and ginger make food more satisfying, and cinnamon may help your blood sugar a little. Add a spoonful of something fermented, like sauerkraut or kefir, to keep your gut happy too.

3. Protect Your Sleep

A tired brain screams for sugar. So guard your nights like they’re gold.

Keep the same bedtime, keep your bedroom cool and dark, and put the phone away an hour before bed. One more thing that helps me: the kitchen closes after dinner. No grazing on the sofa — a cup of herbal tea instead.

4. Turn Down the Stress

Is it really your body that needs fuel? Or is it your emotions looking for comfort? Those two are not the same. But many of us blur the line between them!

Check for patterns. If stress makes you want to eat, break the cycle with something that actually calms you. A few slow breaths, some stretching, yoga, gardening, a phone call with a friend. These aren’t just distractions. They really do lower your stress levels. That jar of cookies won’t.

Some women also find ashwagandha helpful. In one small trial, stressed adults who took ashwagandha root extract for eight weeks had fewer food cravings and lower stress than those on a placebo. It’s a promising helper, not a magic fix. Rare liver problems have been reported, and a few countries have restricted it. So check with your doctor first — especially if you have a thyroid or liver condition, or take medication. NCCIH has a balanced overview of ashwagandha if you’d like to read more.

5. Drink, Then Wait Ten Minutes

Sometimes it’s just thirst. Many of us mistake thirst for hunger and reach for a snack. So when a craving builds, drink a big glass of water first. A squeeze of lemon makes it nicer.

Then wait. A craving rises like a wave, peaks — and passes, often within ten or fifteen minutes, if you don’t feed it. And since cravings live in your imagination (you can practically taste that chocolate), give your mind something else to picture. In one study, just three minutes of playing Tetris made cravings weaker. Yes, really!

Your nose can help too. Sniffing a non-food scent, like a citrus or jasmine essential oil, has been shown to dampen chocolate cravings in small studies. Pick a bottle you love and keep it in your bag.

6. Snack Wisely (or Not at All)

I don’t usually recommend snacking — especially if you want a healthy weight, steady blood sugar and stable energy. Three solid meals (or two, if you fast like I do) usually beat a day of nibbling.

But if you really need something, go for foods that actually keep you full. Think nuts, seeds and berries, a boiled egg, a few olives, or a warm mug of bone broth. Just watch the portion — nuts are nutritious, but they can be “entertaining”. A small handful is plenty!

If you’d like a step-by-step plan to reset your gut, steady your blood sugar and finally feel in charge of your appetite, my course FAST.EAT.THRIVE!™ walks you through it.

7. Take a Short Walk

Here’s my favorite craving buster, and it’s free. In one small study, a brisk 15-minute walk cut sugary-snack cravings — even in a stressful situation. A short stroll after meals also helps your muscles soak up sugar from your blood, so there’s less of a dip later.

Put on your shoes, step outside, and see if the craving is still there when you get back. Usually, it isn’t. (More reasons to love walking here.)

Takeaway

Let’s be honest: food is comforting. And I’m not trying to take that pleasure away from you. But food should also be, above all, nourishing.

Think of your body as a house. Build it with good materials, and it stands strong through every storm. Build it with cheap ones, and you spend your time, energy and money on repairs.

In midlife, food is your foundation. Add better sleep, a little less stress and a daily walk, and most cravings lose their grip. Keep your nourishment game on track — and your body will stand tall with you!

When to Talk to Your Doctor

Most cravings are just annoying. But see your doctor if:

• You crave ice or things that aren’t food
• You’re very thirsty, peeing a lot, or losing weight without trying
• You crave salt and also feel dizzy, weak or very tired
• Your periods are heavy or long and you feel worn out
• Eating feels out of control, or you feel guilty and secretive about it

And if you’d rather test than guess, ask about your iron stores (ferritin), vitamin D, B12, your thyroid and a long-term blood sugar test (HbA1c). Low levels of any of these can leave you tired — and a tired body craves quick fuel.

That last one deserves a gentle word. Eating struggles can show up for the first time in midlife — or come back after many years. If that’s you, please talk to your doctor or someone you trust. You deserve real support.

FAQs About Food Cravings in Menopause

Why am I craving sugar so much during perimenopause?
Swinging estrogen and progesterone, short nights and stress all make sugar harder to resist. Blood sugar dips after sweet or starchy meals add fuel to the fire. A protein-rich breakfast and steady meals make a big difference.

Do food cravings mean I’m deficient in something?
Usually not. The big exception is craving ice or non-food things, which can mean low iron. Most other cravings have more to do with hormones, sleep, stress and habit.

Why are my cravings worse at night?
Often because you ate too little earlier in the day, especially protein. Tiredness and winding down in front of the TV play a part too. Bigger, earlier meals and a “kitchen closed” rule after dinner help.

Is it normal to crave salty food in menopause?
Yes, many women do, especially when stressed or tired. Choose salted nuts, olives or broth over chips. If salt cravings come with dizziness, weakness or extreme tiredness, see your doctor.

Do menopause cravings ever go away?
For many women they ease once hormones settle after menopause. The habits you build now — protein, sleep, movement, less stress — help them fade sooner.

References:

Cravings – The Nutrition Source, Harvard T.H. Chan School of Public Health (nutritionsource.hsph.harvard.edu)
Sex hormones, appetite and eating behaviour in women – Maturitas (pubmed.ncbi.nlm.nih.gov)
Disordered eating behaviours during the menopausal transition: a systematic review – Applied Physiology, Nutrition, and Metabolism (cdnsciencepub.com)
Increased hunger, food cravings, food reward, and portion size selection after sleep curtailment in women without obesity – PMC (pmc.ncbi.nlm.nih.gov)
Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior – PubMed (pubmed.ncbi.nlm.nih.gov)
Postprandial glycaemic dips predict appetite and energy intake in healthy individuals – Nature Metabolism (nature.com)
Is eating behavior manipulated by the gastrointestinal microbiota? Evolutionary pressures and potential mechanisms – PMC (pmc.ncbi.nlm.nih.gov)
Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake – PubMed (pubmed.ncbi.nlm.nih.gov)
Food order has a significant impact on postprandial glucose and insulin levels – PMC (pmc.ncbi.nlm.nih.gov)
Iron deficiency anaemia – NHS (www.nhs.uk)
Licorice root – NCCIH (nccih.nih.gov)
A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls – PMC (pmc.ncbi.nlm.nih.gov)
Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group – PubMed (pubmed.ncbi.nlm.nih.gov)
Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial – PubMed (pubmed.ncbi.nlm.nih.gov)
Ashwagandha – NCCIH (nccih.nih.gov)
Playing Tetris decreases drug and other cravings in real world settings – PubMed (pubmed.ncbi.nlm.nih.gov)
Non-food odorants reduce chocolate cravings – PubMed (pubmed.ncbi.nlm.nih.gov)
Acute effects of brisk walking on sugary snack cravings in overweight people, affect and responses to a manipulated stress situation and to a sugary snack cue: a crossover study – PLOS ONE (journals.plos.org)

Written by Gita — Certified Fasting Therapist, Nutrition Coach and Keto Coach, and founder of My Menopause Journey since 2014. Every article is built on published research and trusted health sources, updated regularly, and shaped by her own journey through menopause. Read more about Gita and her credentials.