For many women, menstruation comes with a range of unpleasant symptoms, including bloating, cramps, and mood changes. While these symptoms can be tough to deal with, making smart choices about what you eat can help ease some of the discomfort.

Here are some tips for eating right during your difficult time of the month.

1. Up Your Iron Intake

Blood loss during your period can lead to anemia and fatigue. To counteract this effect, make sure you’re eating plenty of iron-rich foods, such as leafy greens, red meat, and beans.

If you’re vegetarian or vegan, consider taking an iron supplement to help meet your needs.

2. Load Up on Fiber

Bloating and constipation are common during menstruation. To keep your digestion regular, aim to get plenty of fiber in your diet from sources like whole grains, fruit, and vegetables.

Not only will this help keep you feeling full and satisfied, but it can also help reduce bloating and discomfort.

3. Avoid Processed Foods

Processed foods, including many snack foods and convenience meals, are often high in salt and sugar, which can lead to bloating and water retention. Instead of reaching for processed options, opt for whole, unprocessed foods as much as possible.

This includes fruits, vegetables, lean proteins, and healthy fats.

4. Focus on Healthy Fats

While it may be tempting to avoid fats during your period, healthy fats, such as those found in avocado, nuts, and fatty fish, can actually help reduce inflammation and improve mood.

So, don’t be afraid to add some healthy fats to your diet during your period.

5. Drink Plenty of Water

Dehydration can make bloating and cramps worse, so make sure you’re drinking plenty of water throughout the day.

Aim for at least eight glasses of water per day, and consider adding some hydrating foods, such as watermelon or cucumber, to your diet as well.

6. Snack Smart

It’s natural to crave salty or sweet snacks during your period, but giving into those cravings can lead to overeating and discomfort. Instead of reaching for junk food, opt for healthy snacks that will keep you feeling satisfied and energized.

Some examples include sliced apples with nut butter, Greek yogurt with fruit, or roasted chickpeas.

7. Cut Back on Caffeine

Caffeine can disrupt your sleep and worsen anxiety and irritability, so consider cutting back on coffee, tea, and other caffeinated beverages during your period.

If you can’t imagine going without your morning cup of joe, try switching to decaf or reducing your intake to one cup per day.

8. Consider Herbal Tea

Herbal teas, such as ginger, chamomile, or peppermint tea, can help soothe cramps and reduce bloating. Plus, drinking a warm cup of tea can be a comforting and relaxing experience during a difficult time of the month.

9. Don’t Skip Meals

While it may be tempting to skip meals when you’re feeling bloated or crampy, doing so can actually make your symptoms worse.

Aim to eat regular meals throughout the day, and don’t forget to include plenty of nutrient-rich foods in your diet.

10. Listen to Your Body

Everyone’s body is different, and what works for one person during their period may not work for another. Pay attention to how your body feels during your menstrual cycle, and adjust your diet accordingly.

If you find that certain foods exacerbate your symptoms, try cutting back or eliminating them from your diet for a while to see if that helps.