Complex carbohydrates can reduce mood swings so eat more whole grain breads, pastas, brown rice and beans. Try steel cut oatmeal for breakfast instead of sweetened cereal, a handful of soy nuts instead of chips and ditch that boring turkey sandwich for hummus on warm whole-wheat pita bread. Just go easy on the salt, which can make bloating worse. Try eating several smaller meals throughout the day instead of three big ones and avoid skipping meals. “If you’re already on edge and you don’t eat, you’ll just feel worse as blood sugar levels drop,” says Steven J. Sondheimer, M.D., professor of obstetrics and gynecology at Penn Medicine, Hospital of the University of Pennsylvania, in Philadelphia. If PMS tends to make you anxious, stay away from caffeine -- it will make you feel worse.