During menstruation, it’s a good idea to avoid foods that cause bloating and water retention. Some of the biggest culprits include:
Salt. Consuming lots of salt leads to water retention, which can result in bloating. ...
Foods you don't tolerate well.
Reducing or cutting out these foods can help alleviate cramps and decrease tension. Instead, try soothing (caffeine-free) ginger or mint teas or hot water flavored with lemon. If you need a sugar fix, snack on fruits such as strawberries or raspberries.