Load up on calcium
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Calcium is a girl’s BFF during her period. Research shows the bone-boosting mineral can both reduce menstrual cramp pains and reduce bloating and water retention. Calcium can also help your mood and increase concentration. Found in: dairy products like milk, yogurt, and cheese as well as certain plant-based sources, including almonds, bok choy, broccoli, and leafy greens.
Focus on fiber
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The last thing you want during your period is to feel more bloated. Fiber, which keeps your digestive track running smoothly, can help. Eat plenty of fiber throughout your period to ensure regularity. Found in: almonds, apples, artichokes, beans, blackberries, chia seeds, persimmons, sweet potatoes, whole grains. These are signs you’re not eating enough fiber.