Extra hungry during menopause? What’s Happening and What to Do

Does it feel like your hunger has gone haywire? One minute you’re fine, the next you’re rummaging through the pantry like, what is happening?

Does menopause make you hungry?

Menopause is a stage of transition and, yes, upheaval—so it makes sense that your appetite might shift, too. Understanding why this is happening can help you manage with a bit more ease (and a lot less guilt).

Let’s figure out what’s really going on behind those cravings and what you can do about it.

The Role of Hormones in Appetite During Menopause

We often hear about the “big players” in menopause like estrogen and progesterone, but their impact goes far beyond hot flashes and mood swings. These hormones also play a key role in regulating our hunger signals. During menopause, as estrogen levels decline, it can throw off the delicate balance of hunger-related hormones like leptin and ghrelin.

Leptin, often called the “satiety hormone,” helps regulate our appetite by signaling to the brain when we’re full. Estrogen plays a role in supporting leptin’s appetite-suppressing effect, so when estrogen dips, this signal can weaken.

As well, ghrelin, known as the “hunger hormone,” tends to ramp up when estrogen declines.

The result? We may feel less satisfied after meals and get hungrier sooner.

There doesn’t seem to be a ton of research in this area but one small study found after a five-year women’s health study that hunger and food intake increased during the menopausal transition and remained high in post menopausal years.

But leptin and ghrelin aren’t the only culprits. Insulin, a hormone that regulates blood sugar, can also be affected. As estrogen levels decline, insulin sensitivity may decrease, leading to more fluctuations in blood sugar.

Blood Sugar and Hunger During Menopause

During menopause, declining estrogen levels can lead to changes in how your body handles insulin, the hormone responsible for regulating blood sugar levels.

When estrogen drops, your body may become less sensitive to insulin, which can cause your blood sugar levels to swing up and down more frequently.

Why does this matter?

Well, when blood sugar drops, your body sends out urgent hunger signals as it tries to stabilize. This can leave you reaching for quick energy fixes like sugary snacks or refined carbs to boost your blood sugar back up.

It’s not just a matter of willpower—it’s biology at play. Studies have shown that women going through menopause may experience increased insulin resistance, which means their bodies don’t use insulin as effectively​.

Understanding how blood sugar and insulin sensitivity shift during menopause can help you make strategic food choices that keep you feeling fuller for longer.

More on that in a bit.

The Impact of Stress: Cortisol and Emotional Eating

Menopause can be a particularly stressful time in life. From physical changes and shifting hormones to the pressures of managing work, family, and sometimes caring for aging parents, many of us are juggling a lot!

Cortisol: The Stress Hormone That Stirs Up Hunger

When we’re under stress, our bodies release cortisol as part of the “fight or flight” response. This response is designed to prepare your body to manage a perceived danger or stressful situation.

One of the ways cortisol does this is by signaling your body to seek more energy to fuel your response—usually in the form of quick, easily accessible foods like carbs.

During menopause, the decline in estrogen can make this response more pronounced.

Estrogen typically helps keep cortisol in check, so when estrogen levels drop, cortisol levels can naturally rise, priming your body for more frequent stress responses.

Elevated cortisol levels not only increase cravings but can also stimulate overall appetite, pushing you towards foods that provide quick energy. So, while cortisol is doing its job to help you cope, it can also lead to those unwanted cravings.

​Emotional Eating: It’s Not About Willpower

On top of the biological drive to eat during stress, there’s also the very human experience of turning to food for comfort. Emotional eating often gets a bad rap, but it’s a common response when life feels overwhelming.

And let’s be honest—menopause can feel very overwhelming. Using food to soothe yourself isn’t a moral failing or a lack of discipline; it’s a coping strategy that’s easy to reach for in times of stress.

If you find that emotional eating is bothering you, it’s worth considering other ways to self-soothe.

Practices like gentle movement, deep breathing, or even taking a walk can offer a similar sense of comfort without relying solely on food.

You could also consider trying mindfulness techniques, which can help you pause and check in with how you’re feeling before automatically reaching for a snack.

Little changes can make a big difference in how you handle stress. But remember, food is never the enemy, and a little grace goes a long way.

The Connection Between Sleep, Hormones, and Hunger

If there’s one thing menopause is notorious for, it’s messing with your sleep. Whether it’s night sweats, anxiety, or plain old insomnia, many women find themselves tossing and turning during this phase.

But beyond just making you tired, poor sleep can wreak havoc on your hunger hormones. Studies have shown that sleep deprivation can increase levels of ghrelin (stimulates appetite) and decrease levels of leptin (signals fullness​).

Beyond its direct effects on hunger, poor sleep can make just about EVERYTHING else harder.

When you’re exhausted, it’s tough to find the motivation to get moving or prepare balanced meals. Even making basic food decisions can become a challenge.

This can lead to skipping meals or reaching for convenient, but less nutritious, options to keep going.

Gut Health and Hunger During Menopause

In recent years, scientists have begun to explore the connection between gut health and menopause, but it’s still an emerging area of research.

While we know a bit about how gut health affects overall well-being, we’re just starting to understand how it might influence hunger and cravings during menopause.

The gut microbiome—the community of bacteria living in your digestive system—plays a key role in many processes, from digestion to hormone regulation.

During menopause, hormonal changes can disrupt the balance of these bacteria, potentially impacting how well we absorb nutrients and how our hunger and cravings are regulated.

Estrogen is believed to have a relationship with the diversity and stability of gut bacteria.

For now, it’s important to approach this area with a sense of curiosity rather than certainty. As the science evolves, we’ll likely learn more about the exact mechanisms linking gut health and appetite during menopause.

Restricting Our Intake, aka Dieting

For many women, the changes in menopause can make us feel very out of control—especially when it comes to weight gain. Many of my clients complain about the extra pounds appearing around their midsections, seemingly overnight.

Add in the hot flashes, mood swings, and sleep disruptions, and it’s easy to feel like your body is no longer yours.

Over and over I see women turn to dieting or some kind of food restriction in an effort to regain some semblance of control.

While this reaction is understandable, it can have the opposite effect on your appetite.

When you restrict your food intake—especially, if it's carbs—your body reacts by ramping up hunger hormones like ghrelin.

Carbs are essential for providing your brain and body with energy and supporting the production of serotonin. Drastically reducing them can leave you feeling deprived, cranky, and low on energy.

Cutting out carbs often backfires by leading to increased cravings, especially for sugary snacks that your body knows will give you an immediate energy boost.

And if you’ve cut out entire food groups or are skimping on calories, your body can switch into “survival mode,” signaling the need for more energy to maintain normal functions.

So does menopause make you hungry?

I think we can answer with a resounding-YES!

Ugh.

But before we dive into what to do about it, let’s pause for a moment.

Hunger is often seen as something bad—something we should control or be afraid of.

But I’d like to encourage you to take a different approach.

Rather than viewing hunger as the enemy, try seeing it as an opportunity.

Hunger is your body’s way of communicating with you. Noticing it can be a chance to tune into your body’s cues, to honor what it needs, and to figure out how to nourish yourself during this phase of life.

Dietitian’s Tips for Managing Hunger During Menopause

By listening to those cues, you have an opportunity to nourish yourself in a way that sustains both your energy and well-being. Here are some strategies to help you tune in to your body and give it what it truly needs:

1. Prioritize Regular Meals and Snacks

Skipping meals or going for long periods without eating can lead to blood sugar dips, which only increase hunger and cravings. Aim to eat balanced meals at regular intervals. I generally suggest planning to have a meal or snack every 3-5 hours through your waking hours.

2. Focus on Protein, Fiber, and Healthy Fats

To combat hunger, focus on foods that promote satiety. Protein helps regulate appetite hormones like ghrelin, while fiber slows digestion and keeps you feeling full longer. Healthy fats, like those from avocados, nuts, and olive oil, are not only satisfying but delicious.

See: Protein in Menopause: Nutrition Strategies for Midlife Health and Is Fiber the Missing Ingredient in your Menopause Health?

3. Stay Hydrated

Sometimes, what feels like hunger is actually thirst. Dehydration can send mixed signals to your brain, making you think you’re hungry when you really need water.

Make it a habit to sip on water throughout the day. You can also include herbal teas or sparkling water to keep things interesting​.

4. Manage Stress in Healthy Ways

Since stress and cortisol can significantly impact hunger, finding healthy ways to manage stress is key. Practices like yoga, meditation, journaling, and deep breathing can help lower cortisol levels and reduce the drive for stress-related eating.

It’s not about avoiding comfort altogether but finding other self-soothing practices that work for you.

And if (when) it ends up being a chocolate chip cookie-don’t beat yourself up about it!

5. Get Enough Quality Sleep

Easier said than done, I know!

Pay attention to sleep hygiene: limiting caffeine, keeping your room cool, establishing a bedtime routine, and limiting screen time before bed.

If sleep problems persist, consider reaching out to a healthcare provider to explore potential solutions. There are medications as well as therapies (CBT-Insomnia) that can be really helpful.

6. Consider Ashwagandha

Ashwagandha, an adaptogenic herb, is gaining attention for its potential to help regulate cortisol levels and reduce stress. While the research on ashwagandha is still evolving, it’s been traditionally used to support the body in coping with stress and enhancing overall well-being​.

See: Ashwagandha for Menopause Relief

7.  Avoid restrictive Eating

While it may be tempting to turn to restrictive eating during menopause—especially with the natural weight gain that often comes with this transition—this isn’t a long-term solution.

Research shows that most people who diet regain thier weight within 1 to 5 years​.

Low-carb plans or intermittent fasting can be particularly challenging because they often lead to increased feelings of hunger and cravings, making them hard to sustain.

See: Intermittent Fasting for Women over 50: What No One is Telling You

Try a new approach to hunger in menopause

Rather than trying to fight your body’s hunger signals, a more effective approach is to eat regularly and reliably through the day. Focus on balanced eating- including all food groups, especially those that nourish and satisfy you.

Navigating menopausal hunger can be frustrating, but it’s also an opportunity to tune in and listen to what your body truly needs.

Instead of seeing your appetite as the enemy, consider it a signal guiding you towards nourishment and balance.

By focusing on regular, satisfying meals, managing stress, staying hydrated, and embracing gentle self-care practices, you can make your body an ally in this transition.

If you live in British Columbia and want more info or a complete menopause nutrition assessment, reach out to me here.

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