For nightmare gas, taking probiotic supplements can help. So can eating more fermented foods, like kimchi or sauerkraut, since they can provide good bacteria to the colon, says Chutkan. Cutting back on gas-producing foods, like cruciferous vegetables and beans, can also help, she says.
If constipation is your issue, Dweck suggests upping your fiber intake and drinking tons of water. For diarrhea, opt for binding foods like starches, rice, potatoes, etc., says Chutkan. You can also try popping OTC pain relievers like ibuprofen, since research shows these can reduce the release of prostaglandins (those hormone-like compounds that are associated with cramps and diarrhea).
And seriously, keep a food diary, says Dweck. If you notice that you’re loading up on dairy, sugar, and salt right before you period, and then feeling like a bloated, gassy, loose cannon… well, there’s your answer.