During your period, certain foods can exacerbate symptoms like bloating, cramps, and mood swings. Here are some foods you might want to avoid:

1. Caffeine: Can increase anxiety, irritability, and breast tenderness. It may also contribute to dehydration and worsen cramps.

2. Salty Foods: Can cause water retention and bloating. Try to reduce your intake of processed and packaged foods, which often contain high levels of sodium.

3. Sugary Foods: Can cause a spike in blood sugar levels, leading to mood swings and energy crashes. This includes candies, sugary drinks, and baked goods.

4. Fatty Foods: Can increase estrogen levels, which can lead to more severe cramps. Avoid fatty cuts of meat, full-fat dairy products, and fried foods.

5. Alcohol: Can dehydrate you, which might worsen headaches and bloating. It can also interfere with sleep and mood.

6. Spicy Foods: Can irritate your stomach and cause digestive issues, which might be uncomfortable during your period.

7. Refined Grains: White bread, pasta, and other refined grains can cause inflammation and may lead to blood sugar spikes.

Instead, consider eating foods rich in complex carbohydrates, fiber, lean protein, and healthy fats. Drinking plenty of water and staying hydrated can also help manage symptoms.