As women, we all go through the inevitable menstrual cycle each month, where our hormone levels fluctuate and can cause a range of symptoms from bloating to mood swings.

While the temptation to reach for sugary snacks may be strong, it’s important to fuel our bodies with the right nutrients to help alleviate these symptoms and keep our bodies healthy.

1. Leafy Greens

Leafy greens like spinach, kale, and collard greens are high in iron, which can help counteract the fatigue and lowered energy levels that come with menstruation.

They’re also packed with vitamin K, which can help reduce bloating by keeping our blood flowing smoothly.

2. Whole Grains

Whole grains like brown rice, quinoa, and oats are a great source of complex carbohydrates, which can help regulate our mood by keeping our blood sugar levels stable.

They’re also rich in fiber, which can help prevent constipation and reduce bloating.

3. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body and decrease menstrual cramps. It’s also high in vitamin D, which can help improve mood and energy levels.

4. Nuts and Seeds

Nuts and seeds like almonds, pistachios, and chia seeds are packed with healthy fats and protein, which can help keep us feeling full and satisfied. They’re also high in magnesium, which can help reduce PMS-related headaches and migraines.

5. Beans and Legumes

Beans and legumes like lentils, chickpeas, and black beans are a great source of protein and iron, which can help boost energy levels and combat fatigue.

They’re also rich in fiber, which can help keep us feeling full and reduce bloating and constipation.

6. Bananas

Bananas are high in potassium, which can help reduce bloating and water retention. They’re also a great source of natural sugar, which can provide a quick boost of energy.

7. Dark Chocolate

Dark chocolate is a great source of magnesium, which can help reduce muscle tension and cramping. It’s also a mood-booster, thanks to its content of theobromine and phenylethylamine.

8. Avocado

Avocado is a great source of healthy fats, which can help keep us feeling full and satisfied. It’s also high in potassium, fiber, and vitamin B6, which can all help reduce PMS symptoms like bloating, cramps, and irritability.

9. Ginger

Ginger has anti-inflammatory properties and can help reduce menstrual cramps and nausea. It’s also a natural digestive aid, helping to alleviate bloating and constipation.

10. Berries

Berries like blueberries and raspberries are a great source of antioxidants, which can help reduce inflammation in the body. They’re also high in fiber and natural sugar, making them a great snack for a quick energy boost.

11. Watermelon

Watermelon is high in potassium, which can help reduce bloating and water retention. It’s also a great source of vitamin C, which can help boost the immune system and promote healthy skin.

12. Eggs

Eggs are a great source of protein, which can help keep us feeling full and satisfied. They’re also rich in iron, which can help combat fatigue and boost energy levels.

13. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, which can help regulate mood and energy levels. They’re also high in fiber, which can help prevent constipation and reduce bloating.

14. Turmeric

Turmeric has anti-inflammatory properties and can help reduce menstrual cramps and back pain. It’s also a natural mood-booster, thanks to its content of curcumin.

15. Greek Yogurt

Greek yogurt is high in protein, which can help keep us feeling full and satisfied. It’s also a great source of calcium, which can help reduce PMS-related cramps and muscle tension.

16. Lean Meats

Lean meats like chicken and turkey are a great source of protein and iron, which can help boost energy levels and combat fatigue. They’re also low in saturated fat, making them a healthy choice for overall health.

17. Broccoli

Broccoli is high in vitamin C and calcium, which can help reduce PMS symptoms like cramps and irritability. It’s also a great source of fiber, which can help prevent constipation and reduce bloating.

18. Oranges

Oranges are high in vitamin C, which can help boost the immune system and promote healthy skin. They’re also a great source of natural sugar, making them a healthy snack for a quick energy boost.

19. Oily Fish

Oily fish like mackerel and sardines are a great source of omega-3 fatty acids, which can help reduce inflammation in the body. They’re also high in vitamin D, which can help improve mood and energy levels.

20. Tofu

Tofu is a great source of protein and calcium, which can help reduce PMS-related cramps and muscle tension. It’s also low in fat and calories, making it a healthy choice for overall health.

21. Edamame

Edamame is high in protein and fiber, which can help keep us feeling full and satisfied. It’s also a great source of iron and calcium, which can help reduce PMS-related symptoms like fatigue and cramps.

22. Carrots

Carrots are a great source of vitamin A, which can help promote healthy skin and eyes. They’re also high in fiber, which can help prevent constipation and reduce bloating.

23. Kiwi

Kiwi is high in vitamin C and fiber, which can help boost the immune system and promote healthy digestion. It’s also a great source of natural sugar, making it a healthy snack for a quick energy boost.

24. Spinach

Spinach is a great source of iron and calcium, which can help reduce PMS-related symptoms like fatigue and cramps. It’s also high in vitamin K, which can help reduce bloating by keeping our blood flowing smoothly.

25. Asparagus

Asparagus is high in fiber and natural diuretics, which can help reduce bloating and water retention. It’s also a great source of vitamin A and folate, which can help promote healthy skin and reduce stress.

26. Red Bell Peppers

Red bell peppers are high in vitamin A and vitamin C, which can help boost the immune system and promote healthy skin. They’re also a great source of fiber, which can help prevent constipation and reduce bloating.

27. Blackberries

Blackberries are a great source of antioxidants and fiber, which can help reduce inflammation in the body and promote healthy digestion. They’re also a great source of natural sugar, making them a healthy snack for a quick energy boost.

28. Lentils

Lentils are a great source of protein and iron, which can help boost energy levels and combat fatigue. They’re also high in fiber, which can help prevent constipation and reduce bloating.

29. Beets

Beets are high in antioxidants and natural diuretics, which can help reduce bloating and water retention. They’re also a great source of iron and vitamin C, which can help reduce PMS-related symptoms like fatigue and irritability.

30. Pineapple

Pineapple is high in vitamin C and bromelain, which can help reduce inflammation in the body and promote healthy digestion. It’s also a great source of natural sugar, making it a healthy snack for a quick energy boost.