What to eat when bloated?

What do you ladies eat when your feeling bloated pmsing over here 10 days till period and feeling really bloated, I hate it.

I’ve already been drinking water and just had some tea ☕️

What do you eat or drink that seems to help or do you know what they say to eat or drink while bloated?

Anything I shouldn’t eat or drink that you know makes it worse so I can avoid it?

I know it must be inflicted mostly by pms if not all as it just does this sometimes pmsing sometimes rarely if not pmsing

Thanks so much for your help!