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Endless bleeding, killer cramps and the fear of leaking pads – if you suffer from heavy and painful periods, then these are just some of the things you have to put up with every month. Cravings are also raging at this moment, making anything in the realm of healthy eating seem like a complete test of willpower. Fortunately, there are some healthy (and tasty) foods that you can eat during your period to make this time of the month a little less excruciating.

1. Salmon

Several studies have shown that women who consume a good amount of omega-3 experience milder menstrual cramps. It’s likely because oily fishes like salmon, sardines, trout and mackerel are loaded with powerful anti-inflammatory fats. So aim to eat any of these fishes twice a week, or consume walnuts and flaxseeds to boost your omega-3.

2. Green Leafy Veggies

While they might not be on top of your cravings list, broccoli, kale and spinach are all rich in the anti-cramps mineral magnesium. They’re also loaded with calcium, potassium and vitamins E, B6, C and A – nutrients that are believed to help ease PMS symptoms.

3. Steak

Red meat is known as one of the richest source of iron, which, if you frequently experience heavy periods, could be what your body is crying out for. It’s quite common for most women to be low in iron when they’re on their period, so be sure to eat a good amount of red meat. If you’re a non-meat eater, consume a good amount of beans, lentils and spinach instead. But if your energy levels still don’t improve, immediately get your levels tested as you might need take an iron supplement.

4. Probiotic Yogurt

Calcium is another nutrient known to help relieve menstrual cramps, and there’s not better source for that than consuming a cup of natural probiotic yogurt. One study found that a diet that includes calcium-rich dairy products could aid in lowering the risk of experiencing PMS by 40 percent. Aside from that, probiotic yogurt also contains good bacteria, which promotes a healthy digestive system and helps ease bloating.

5. Dark Chocolate

Chocolate cravings are common during this time of the month. However, consuming excessive sugar might not be a great idea, as it could actually make your PMS symptoms worse. So instead of consuming your regularly milk chocolate, opt for a dark version of it. Dark chocolate contains lesser sugar, but it’s already enough to satisfy your sweet cravings and serve as your source of magnesium.

Menstrual cramps is certainly not the best feeling you’ll ever get to experience – but by knowing what foods to eat, you’ll be able to make the entire process a little less agonizing.