The bloating, the food cravings, the crying at every damn cute puppy video you see. Surprise! It’s that time of the month again. If you’re one of the of women who experience PMS (that is, premenstrual syndrome), you (and everyone in your life) are probably pretty desperate for some relief.

While research has linked and a family or personal history of to the monthly meltdown, what you eat may also play a role. Here’s a list of what to avoid and what to reach for to help you manage your PMS symptoms.

Foods to Avoid

So a lot of this won’t come as a surprise to you and probably could appear on most no-no lists across the board, but it’s worth the extra reminder here.

Salty Foods

Of course, the days when you really just want to curl up with a family-size bag of potato chips are the days you should hold off. Ah yes, the misfortune of womanhood. But trust me, it’s for our own good. As you probably know, salty foods tend to make us feel bloated on a good day, a feeling we really don’t need to exacerbate when we feel like garbage. found a correlation between PMS symptoms and the consumption of salty foods, so try seasoning your meals and snacks with fresh or dried herbs instead.

Alcohol

Hey, we’ve all thought about numbing our monthly misery with a bounty of adult beverages, but it may do us more harm than good. One of the research found that PMS was associated with alcohol intake, though we don't currently know the specific amount that triggers symptoms.

We say it’s best to just abstain on the fun-juice until you’re feeling more up to having fun and to focus on upping your hydrating fluids like water and herbal tea. If you just can't resist, do your best to drink moderately (that'd be ).

Coffee

Speaking of tea, there’s a reason we’re recommending the herbal variety. While research in this area has had mixed results—with a recent finding no association between caffeine and PMS risk—the American College of Obstetricians and Gynecologists that people who experience premenstrual syndrome avoid caffeine consumption.

This is because that women with PMS tend to consume more caffeine than those who do not experience PMS, which . It’s very likely that caffeine impacts different women in variable ways before Shark Week, so try going decaf one month to see its effect on you.

Foods to Eat

Now that you know what you’re cutting back on, let’s chat about what to grab.

Greek Yogurt

With 10 grams of protein per 100 grams, Greek yogurt should be a monthly staple for helping you crush those PMS symptoms. It’s also one of the best sources of calcium and vitamin D, which suggests can help alleviate PMS symptoms by as much as 40 percent! Be sure to choose a plain Greek yogurt with no added sugars or sweeteners, adding fresh fruit and nuts to taste.

Pumpkin Seeds

Need a crunchy snack to satisfy that salty chip craving? Pumpkin seeds are your answer. Magnesium is an important mineral for and , and those little guys contain about 75 percent of your daily needs. We love ours sprinkled onto salads, yogurt, or oats or just eaten au naturel.

Almonds

Almonds are rich in the craving-crushing combination of fiber, protein, and good fats, but they’re also full of the B vitamin riboflavin, which early suggests may help reduce PMS symptoms. It’s also a source of , which one prospective study found had the greatest impact on reducing the risk of PMS. Try baking with almond flour, grinding them whole into pesto, or smearing some almond butter onto your morning toast.

Lean Beef

In addition to protein, lean beef is one of the top dietary sources of zinc, an important mineral that has been with lower risk of PMS. Choose lean cuts whenever possible, like flank steak, sirloin, tenderloin, top round, or eye of round.

Oatmeal

Whole grains, like oatmeal, are rich in PMS-busting B vitamins, specifically B6, thiamin, and riboflavin. One found that higher intake of dietary thiamin and riboflavin was associated with lower rates of PMS, while another found that taking a B6 supplement over the course of just three menstrual cycles was associated with a reduction in moodiness, irritability, bloating, and other pesky PMS symptoms. Bump up the protein in your oats by mixing them with Greek yogurt for or whisking in pasteurized egg whites to make "."

Salmon

Loaded with healthy fats and protein, salmon makes its way onto basically every “healthy foods to eat” list for pretty good reason. Salmon is chock-full of vitamin D, and studies have found that having higher levels of vitamin D prior to the onset of PMS may help to reduce the risk of breast tenderness by ! Enjoy yours grilled, flaked onto a salad, or mixed with mashed sweet potatoes and baked into fish cakes.

Eggs

Often touted as the “perfect food,” eggs may be the key to taming those crazy hormones. Like salmon, (specifically the egg yolks) are rich in vitamin D. With interesting research linking the sunshine vitamin to mood disorders, found that those with the highest vitamin D intake had a 41 percent lower risk of PMS!

Eggs are also a protein powerhouse and , which has also been linked to symptom relief. Enjoy yours scrambled, poached, boiled, or pan-fried for a hit of quality protein any time of day.

Kale

You didn’t think I could get through a healthy listicle without mentioning kale, did you? Dark, leafy greens, like kale, are rich in calcium and magnesium, two minerals that may play a role in reducing PMS. One found that taking calcium supplements could reduce menstrual mood swings, while another found that taking magnesium could relieve the . So add a few handfuls to your soup, salad, or pasta to easily get your fix.

The Takeaway

Hey, we can’t relieve ourselves of all the grievances of womanhood (hello there, unequal pay, sexual harassment, pink tax, I could go on). But hopefully, by making a few better choices at mealtime, we can help alleviate some of the monthly pain.


READ THIS NEXT: The Foods That Balance Out (or Mess With) Your Hormones