Core Focus DPT

Finding foods to strengthen pelvic floor muscles for women with the right balance is key. Eat in moderation and choose healthy foods that offer a variety of health benefits. However, it’s important to understand that there is conflicting information regarding dietary choices and optimal food intake.

Find foods that fuel your needs!

Eat a complete and nutrient-dense diet to strengthen and heal your pelvic floor muscles. A healthy diet can prevent symptoms of pelvic floor issues. Eating a pelvic-friendly diet includes:

• Consuming anti-inflammatory foods to reduce pelvic pain
• Incorporating low-acidic foods to calm your bladder
• Promoting muscle growth and healing to prevent peeing on yourself
• Aiding in healing to recover from pelvic trauma and pelvic organs from falling out
• Helping with digestion to avoid feeling constipated

Therefore, nourish and heal your pelvic floor naturally with a healthy diet. The foods you consume are crucial in stopping symptoms of pelvic floor issues and improving overall well-being. It’s important to consider if your current diet aligns with your lifestyle and activity level and make sure that it provides the necessary energy to fuel your daily activities.

So remember, at the end of the day, you can make informed choices to determine the right diet to nourish your pelvic floor. Trust your instincts, listen to your body, and select the dietary path that brings you health and happiness. Let your food journey reflect your unique choices and needs as you pave the way towards a healthier, happier pelvic floor.

How does food strengthen my pelvic floor muscles?

Your diet should include protein, veggies, carbs, fruits, and fats. All these nutrients are foods to strengthen pelvic floor muscles. Certainly, eat a variety of food to ensure you are taking in the vitamins, minerals, and antioxidants your body needs to function optimally. And stay hydrated with regular water intake.

Protein

• Find proteins high in omega-3 fatty acids. It naturally reduces inflammation.
• Diets high in processed meats may increase your risk of colon cancer, but it is still unclear if the high risk is due to artificial nitrates or other compounds in cured meat.
• Try to mix it up with plant and animal-based proteins.
• Vitamin D helps improve your pelvic floor muscle strength and function.
• Women need to add more protein to their diet.
• One serving is about the size of your palm.

Vegetables

• A nitrate-rich diet found naturally in vegetables helps to promote gut health.
• Acidic foods may cause gastric issues like heartburn and GERD.
• Vegetables eaten in season have higher nutritional value.
• Vegetables are high in fiber and help you increase your bowel movements.
• One serving is about the size of your fist.

Carbohydrates

• Eat whole grains for slow-digesting carbs to provide a gradual energy supply throughout the day. High-fiber carbs promote healthy digestion and sustained energy levels.
• Slowly add more fiber to your diet because you can make your symptoms worse or cause diarrhea.
• Limit highly processed carbs and look for products with minimal ingredients.
• One serving is about the size of your cupped hand.

Fruits

• Low-acid fruits help reduce symptoms of acid reflux and IBS.
• Fruits can assist in reducing bladder spasms, pelvic pain, and constipation.
• Fruits consumed in season have higher nutritional value.
• One serving is about the size of your fist.

Fats & Oils

• Healthy fats come from olive oil, avocados, ghee, and nut oils.
• Choose minimally processed fats.
• Avoid highly processed fats such as deep-fried foods.
• One serving is about the size of your thumb.

Also, consider . . .

• Spicy foods can upset your stomach, intestines, and bladder walls.
• Fermented food increases the number of probiotics in your gut.
• Get plenty of sunshine for Vitamin D! Women with higher Vitamin D levels were less likely to have a weak pelvic floor.
• Magnesium can help calm your pelvic muscle spasms and relax your pelvic floor.

Water

• Drink lots of water! It helps digestion, flushes out toxins, and bowel and bladder function.
• Eliminate or reduce the amount of caffeine you drink because it is a diuretic and bladder irritant.
• Alcohol is a bladder irritant.
• High-sugar and bubbly drinks also irritate your bladder wall and can increase gas buildup in your abdomen.
• Adequate water intake prevents constipation.

What kind of diet is best for pelvic floor muscles?

There is no such thing as the perfect diet. Many people can eat a variety of foods without issue. In general, the following guidelines can help you achieve good pelvic health:

• Drink plenty of water.
• Avoid caffeine, alcohol, high-sugar, and carbonated drinks.
• Eat a variety of foods from all food groups.
• Avoid foods that cause bladder irritation.
• Eat more fiber to have regular bowel movements.
• Reduce foods with high acidity.
• Reduce or eliminate processed meats high in nitrates.
• Add healthy fats to your meals.
• Avoid spicy foods.
• Add more fermented foods to your diet.

Taking care of your pelvic floor and nourishing your body with food to strengthen pelvic floor muscles are essential to overall well-being. By understanding the importance of a strong pelvic floor and its impact on bowel and bladder function, you can make decisions to improve or prevent pelvic floor issues from occurring.

Disclosures & Disclaimers

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.