Every month, women’s bodies go through hormonal changes that could result in various premenstrual syndrome (PMS) symptoms, including acne, cramps, fatigue, and bloating.

While it’s tempting to reach for comfort foods during this time, you can make a difference by choosing the right kinds of food. In this article, we’ll discuss the top 30 foods that can help ease PMS symptoms and make your period week more bearable.

1. Dark Leafy Greens

Kale, spinach, arugula, and other dark leafy greens are packed with nutrients that can help with blood flow and regulate estrogen levels. They are also rich in magnesium, which can help reduce water retention.

2. Salmon

Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory effects that can help alleviate cramps. It’s also rich in vitamin D, which can boost mood and decrease PMS-related depression.

3. Sweet Potatoes

Sweet potatoes are a good source of vitamin A, which can help alleviate acne flare-ups during PMS. They are also high in fiber, which can help regulate digestion and prevent bloating.

4. Bananas

Rich in potassium, bananas can help control water retention and regulate blood pressure. They are also a natural mood booster, thanks to their high levels of tryptophan.

5. Eggs

Eggs are rich in protein, which can help stabilize blood sugar levels and reduce hunger cravings. They are also high in iron and B vitamins, which can help combat fatigue and boost energy levels.

6. Greek Yogurt

Greek yogurt is a great source of calcium and probiotics, which can help reduce PMS-related bloating and improve digestion. It’s also high in protein, which can help keep you feeling full and satisfied.

7. Avocados

Avocados are rich in healthy fats, which can help regulate hormone levels and reduce inflammation. They are also high in fiber and potassium, which can help with digestion and prevent water retention.

8. Quinoa

Quinoa is a great source of fiber and protein, which can help regulate blood sugar levels and prevent hunger cravings. It’s also rich in magnesium and vitamin B6, which can help alleviate PMS symptoms.

9. Broccoli

Broccoli is rich in fiber and vitamins C and K, which can help with digestion and blood flow. It’s also high in calcium, which can help combat mood swings and reduce fatigue.

10. Walnuts

Walnuts are a great source of omega-3 fatty acids, which can help reduce inflammation and alleviate PMS symptoms. They are also high in magnesium and fiber, which can help with digestion and reduce bloating.

11. Oatmeal

Oatmeal is rich in fiber and protein, which can help regulate blood sugar levels and prevent hunger cravings. It’s also high in magnesium and vitamin B6, which can help alleviate PMS symptoms.

12. Lentils

Lentils are a great source of protein, fiber, and iron, which can help combat fatigue and improve energy levels. They are also rich in vitamins B and E, which can help regulate hormones and reduce stress.

13. Oranges

Oranges are a great source of vitamin C, which can help combat acne and boost immunity. They are also high in water content, which can help reduce bloating and water retention.

14. Watermelon

Watermelon is rich in water content and potassium, which can help reduce bloating and regulate blood pressure. It’s also a great source of vitamin A, which can help combat acne and promote healthy skin.

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15. Dark Chocolate

Dark chocolate is a great source of magnesium, which can help alleviate cramps and improve mood. It’s also rich in antioxidants and flavonoids, which can help reduce inflammation and improve heart health.

16. Almonds

Almonds are a great source of healthy fats, protein, and fiber, which can help regulate blood sugar levels and prevent hunger cravings. They are also rich in magnesium, which can help reduce PMS symptoms.

17. Berries

Blueberries, raspberries, blackberries, and strawberries are all high in antioxidants and vitamin C, which can help combat acne and boost immunity. They are also great sources of fiber, which can help regulate digestion and prevent bloating.

18. Tuna

Tuna is a great source of omega-3 fatty acids, which can help reduce inflammation and alleviate PMS symptoms. It’s also high in protein and vitamins B and D, which can help combat fatigue and improve mood.

19. Green Tea

Green tea is rich in antioxidants and catechins, which can help reduce inflammation and promote heart health. It’s also a natural mood booster, thanks to its high levels of theanine.

20. Turmeric

Turmeric is a great source of curcumin, which has anti-inflammatory effects that can help alleviate PMS symptoms. It’s also been shown to improve brain function and reduce depression.

21. Pumpkin Seeds

Pumpkin seeds are high in magnesium and zinc, which can help regulate hormone levels and reduce PMS symptoms. They are also a great source of protein and healthy fats, which can help keep you feeling full and satisfied.

22. Chili Peppers

Chili peppers are a great source of capsaicin, which has anti-inflammatory effects that can help alleviate PMS symptoms. They are also a natural mood booster, thanks to their high levels of endorphins.

23. Ginger

Ginger is a great source of gingerol, which has anti-inflammatory effects that can help alleviate PMS symptoms. It’s also been shown to improve digestion and reduce nausea.

24. Brown Rice

Brown rice is a great source of fiber and protein, which can help regulate blood sugar levels and prevent hunger cravings. It’s also high in magnesium and vitamin B6, which can help alleviate PMS symptoms.

25. Celery

Celery is rich in water content and fiber, which can help reduce bloating and regulate digestion. It’s also a great source of vitamin K, which can help with blood flow and prevent cramps.

26. Figs

Figs are a great source of fiber and potassium, which can help regulate digestion and reduce bloating. They are also rich in calcium and magnesium, which can help combat mood swings and reduce fatigue.

27. Artichokes

Artichokes are a great source of fiber and antioxidants, which can help reduce inflammation and promote heart health. They are also high in magnesium and potassium, which can help regulate hormone levels and alleviate PMS symptoms.

28. Pineapple

Pineapple is rich in water content and bromelain, which can help reduce inflammation and aid digestion. It’s also a great source of vitamin C, which can help combat acne and boost immunity.

29. Cinnamon

Cinnamon is a great source of antioxidants and has anti-inflammatory effects that can help alleviate PMS symptoms. It’s also been shown to improve insulin sensitivity and regulate blood sugar levels.

30. Asparagus

Asparagus is a great source of fiber and vitamins A, C, and E, which can help with blood flow and promote healthy skin. It’s also high in magnesium and potassium, which can help regulate hormone levels and alleviate PMS symptoms.