As the menstrual cycle affects the body’s hormone levels, many women experience a range of symptoms leading up to their period, such as bloating, cramps, and irritability.

However, consuming the right foods can help alleviate these symptoms to some extent. Here are 30 of the best foods to eat before your period:.

1. Leafy Greens

Leafy greens like spinach, kale, collard greens, and Swiss chard are packed with vitamins and minerals that are important for maintaining optimal health, especially during menstruation.

They also contain high levels of fiber, which can help regulate digestion and reduce bloating.

2. Fatty Fish

Fatty fish like salmon, tuna, and sardines are packed with omega-3 fatty acids, which can help reduce inflammation and cramping during menstruation. They can also help to boost mood and reduce the risk of depression.

3. Broccoli

Broccoli is a cruciferous vegetable that is rich in vitamin C and fiber. It can also help to reduce symptoms of premenstrual syndrome (PMS) such as bloating and breast tenderness.

4. Eggs

Eggs are rich in protein, vitamins, and minerals that can help to stabilize blood sugar levels and reduce cravings during menstruation. They also contain choline, which can help to reduce inflammation and protect against liver disease.

5. Walnuts

Walnuts are packed with omega-3 fatty acids, antioxidants, and magnesium, which can help to reduce inflammation and alleviate symptoms of PMS.

6. Avocado

Avocado is rich in healthy fats and fiber, which can help to stabilize blood sugar levels and reduce cravings during menstruation. It also contains vitamin B6, which can help to alleviate mood swings and irritability.

7. Dark Chocolate

Dark chocolate contains antioxidants and magnesium, which can help to reduce inflammation and improve mood during menstruation. However, it is important to choose a variety that contains at least 70% cocoa to reap the benefits.

8. Lentils

Lentils are a good source of iron, which is important for maintaining healthy blood levels during menstruation. They are also packed with fiber, which can help to regulate digestion and reduce bloating.

9. Bananas

Bananas are rich in potassium, which can help to reduce bloating and water retention during menstruation. They also contain vitamin B6, which can help to alleviate mood swings and irritability.

10. Sweet Potatoes

Sweet potatoes are rich in fiber, vitamins, and minerals that can help to reduce inflammation and regulate digestion during menstruation. They are also high in beta-carotene, which can help to support healthy skin and eyes.

11. Ginger

Ginger has anti-inflammatory properties that can help to reduce cramps and alleviate nausea during menstruation. It can also help to improve digestion and reduce bloating.

12. Blueberries

Blueberries are packed with antioxidants and fiber, which can help to reduce inflammation and improve digestion during menstruation. They can also help to improve cognitive function and reduce the risk of depression.

13. Yogurt

Yogurt is rich in probiotics, which can help to regulate digestion and reduce bloating during menstruation. It is also a good source of calcium, which can help to reduce cramps and irritability.

14. Green Tea

Green tea is rich in antioxidants and can help to reduce inflammation, improve cognitive function, and regulate blood sugar levels during menstruation. It can also help to reduce bloating and water retention.

15. Chickpeas

Chickpeas are a good source of fiber and protein, which can help to reduce bloating and regulate digestion during menstruation. They are also rich in iron, which can help to maintain healthy blood levels.

16. Pumpkin Seeds

Pumpkin seeds are packed with magnesium, which can help to reduce inflammation, alleviate cramps, and improve mood during menstruation. They are also rich in zinc, which can help to support healthy immune function.

17. Red Meat

Red meat is a good source of iron, which is important for maintaining healthy blood levels during menstruation. It is also packed with protein, which can help to stabilize blood sugar levels and reduce cravings.

18. Oranges

Oranges are rich in vitamin C, which can help to reduce inflammation, improve mood, and support healthy immune function during menstruation. They are also a good source of fiber, which can help to regulate digestion.

19. Turmeric

Turmeric has anti-inflammatory properties that can help to reduce cramps and alleviate pain during menstruation. It can also help to improve digestion and reduce bloating.

20. Papaya

Papaya is rich in vitamins, minerals, and enzymes that can help to reduce inflammation, regulate digestion, and alleviate cramps during menstruation. It is also a good source of fiber and antioxidants.

21. Brown Rice

Brown rice is a good source of fiber and a low-glycemic carbohydrate, which can help to regulate blood sugar levels and reduce cravings during menstruation. It is also packed with vitamins and minerals.

22. Almonds

Almonds are packed with magnesium, healthy fats, and fiber, which can help to reduce inflammation, regulate digestion, and improve mood during menstruation. They can also help to reduce cravings and support healthy weight management.

23. Black Beans

Black beans are a good source of fiber, protein, and iron, which can help to regulate digestion, reduce cravings, and maintain healthy blood levels during menstruation.

24. Watermelon

Watermelon can help to reduce bloating and water retention during menstruation due to its high water content. It is also rich in vitamins and antioxidants that can help to reduce inflammation and support healthy immune function.

25. Quinoa

Quinoa is a good source of fiber, protein, and magnesium, which can help to reduce inflammation, stabilize blood sugar levels, and improve mood during menstruation. It is also gluten-free and easy to digest.

26. Tofu

Tofu is a good source of protein, calcium, and iron, which can help to reduce cravings, maintain healthy bones, and support healthy blood levels during menstruation. It is also low in calories and easy to incorporate into meals.

27. Berries

Berries like strawberries, raspberries, and blackberries are packed with antioxidants and fiber, which can help to reduce inflammation, regulate digestion, and improve cognitive function during menstruation.

28. Whole Wheat Bread

Whole wheat bread is a good source of fiber and a low-glycemic carbohydrate, which can help to regulate blood sugar levels and reduce cravings during menstruation. It is also a good source of vitamins and minerals.

29. Oats

Oats are a good source of fiber, protein, and magnesium, which can help to reduce inflammation, stabilize blood sugar levels, and improve mood during menstruation. They can also help to reduce cravings and support healthy weight management.

30. Salmon

Salmon is packed with omega-3 fatty acids, which can help to reduce inflammation, alleviate cramps, and improve mood during menstruation. It is also a good source of protein and vitamins.