Every woman alive knows the annoyance of getting her period. The basic symptoms are usually the same: abdominal cramping, bloating, fatigue, and irritability, all of which can vary greatly in severity from woman to woman. It’s enough to make you want to take to your bed for the rest of the week. And for each symptom, there is a supposed remedy on the market that claims you can simply pop a pill and feel better in no time. But there’s an easier, more natural way to feel better when you’re getting your period, and it involves paying closer attention to your diet during that time of month. Here is a list of the best and worst foods to eat while menstruating. The Best Plain yogurt Stomach issues almost always arise during menstruation, so it’s important to eat foods that aid in digestion. Thanks to its probiotics and lack of sugar, plain yogurt can help soothe your tummy troubles. Spinach, Swiss chard, and kale Popeye was onto something with his diet of dark leafy greens – and not just because they gave him big muscles. These foods are a great source of iron, which your body loses a lot of while on your period. Incorporating more of these greens into your diet will help you to feel less tired. Caffeine Good news: your morning cup (or two) of coffee can actually do a world of good when you’re on your period. Not only will it help perk you up, but it also can help ease cramps. Just don’t load it up with tons of cream and sugar. The Worst Chips If you have a soft spot for chips or other salty snacks, be extra careful when you’re on your period. These and other processed foods contain high levels of sodium, which will cause you to retain water and feel bloated. Sugar As tempting as it may be to reach for that bag of gummy bears, try to rein yourself in. Blood sugar levels become unstable during menstruation, causing sugar cravings to soar. But indulging those cravings will further throw your levels out of whack, and won’t help your digestion. Instead, grab a piece of fruit or an extra-dark square of chocolate instead. Bacon Bacon, unfortunately, is high in both salt and saturated fat, making it one of the worst foods you can eat while getting your period. The extra salt causes bloating, while the saturated fat can make your menstrual cramps even worse. If it seems like all of the most sugary, salty, and fat-filled foods are the worst ones to eat while on your period, it’s because they are! While giving them up for a week might be tough, substituting them for some healthier choices will make you feel much better in the long run.