It’s hard to predict exactly how you’ll feel during menstruation. While some women barely notice any symptoms, others struggle to get out of bed thanks to cramping, headaches, pain, and nausea.

Some evidence suggests that specific foods may help alleviate certain period symptoms.

• cramping
• lower back pain
• fatigue
• mood swings
• bloating
• constipation or diarrhea
• headaches
• breast tenderness
• acne

Whenever PMS strikes, reach for one of these healthy options to help ease the situation:

Salmon – Rich in omega-3 fatty acids, this fish is known for its antioxidant and anti-inflammatory properties, which relax the uterus and fight cramps. Consider making a meal of grilled salmon, or salmon sushi for a dose of high-quality protein and plenty of B vitamins.

Bananas – An affordable and conveniently packaged fruit, bananas tackle irregular bowel movements or period-induced diarrhea. Boasting vast amounts of magnesium, potassium, and fiber, they keep you regular and stave off cramps. Plus, specific substances found in bananas act as antidepressants that relax muscles and boost overall mood.

Dark chocolate – You probably don’t need another excuse to nosh on extra chocolate. It’s undoubtedly one of the most popular foods to eat on your period for numerous reasons. Loaded with antioxidants, organic dark chocolate is the quintessential comfort food.

Citrus – A smart alternative to sugary treats, oranges, lemons, and limes are packed with fiber and vitamin C, and provide relief from mood swings and bloating. Meanwhile, their high water content keeps you hydrated.

Eggs – The iron, fat-soluble nutrients, B vitamins, essential fatty acids, and protein in eggs yolks does wonders for PMS. But if you have a sensitive stomach, steer clear of hard-boiled eggs which cause gas, bloating, and heartburn.

Yogurt – Yogurt is full of calcium, so it can help fix the mess that is your calcium levels when you’re on your period. It has been said that maintaining a good calcium balance can significantly reduce PMS symptoms like bloating and moodiness. If you’re set on the no-dairy rule, a good alternative to yogurt is almonds or lentils.

Watermelon – Watermelon is filled with nutrients and vitamins that help reduce feelings of tiredness and weakness and also contribute to lessen any bloating of the stomach.

Try your best to avoid the following:

Processed foods – Canned foods, heavily processed meat, and other items made with chemicals and preservatives worsen bloating and water retention. Their high levels of sodium are ordinarily unhealthy, but do even more damage during that time of the month.

Candy and snacks – Satisfy your sweet tooth by munching on juicy, fresh-picked fruit, and forget the store-bought snacks. They contribute to bloating and gas, while delivering a short-term spike in blood sugar. A brief sugar high inevitably leads to a major crash, leaving you worse off than before.

Alcohol – For the five to seven days of monthly menstruation, reduce or eliminate consumption of alcoholic beverages. Why is this important? Because the loss of blood at this time lowers your blood pressure, making you more vulnerable to alcohol’s side effects. It also aggravates fatigue and boosts menstrual flow.

Spicy foods – Already struggling with tiredness, intense bleeding, and cramps? Then eating spicy dishes will only add gas and bloating to your list of ailments.

Have green tea, tomato and carrot juice or any type of soup instead. These are some of the foods to eat during period to avoid cramps.

Try a watered-down lassi or some coconut water, it will keep you hydrated and are recommended period foods.

Have homemade meals, lots of salads and veggies, and heart and tummy-warming foods like khichadi and porridge.

Opt for buttermilk and toned milk—both of which are recommended period food.