Eating for Pelvic Floor Health: A Simple Nutrition Guide
Supporting your pelvic floor health starts on your plate. While your care plan may include specialized nutrition guidance from a professional, you don’t need to overhaul your entire diet to make a difference. By focusing on balanced, consistent eating habits, you can help keep your pelvic floor muscles strong, support healthy digestion, and regulate hormones.
If you need a personalized plan, a nutritionist can help you identify specific foods, supplements, or dietary changes tailored to your needs. We’re happy to connect you with one! But for most people, these simple strategies are a great place to start.
1. Eat Regularly Timed Meals
Aim for three balanced meals a day plus healthy snacks, ideally around the same times each day. This supports your pelvic floor in two key ways:
Promotes regular bowel movements by taking advantage of your body’s natural digestive rhythm (peristalsis), helping prevent constipation, a common pelvic floor stressor.
Regulates blood sugar, which is important since high blood sugar levels have been linked to urinary incontinence. Stable blood sugars also help balance hormones, which can be beneficial in conditions like PCOS.
2. Build Balanced Plates
For most meals, a helpful guide is:
50% vegetables (rich in fiber and nutrients)
25% protein (to repair and strengthen muscles, including your pelvic floor)
25% healthy fats & starchy vegetables (for energy and hormone support)
Why this works:
Fiber keeps digestion regular. Just remember to drink enough water to help it do its job!
Protein fuels muscle repair and recovery, especially if you’re doing pelvic floor therapy exercises.
Balanced macronutrients help you stay fuller longer, maintain stable energy, and support hormone health.
3. When to Seek Professional Support
Before making major dietary changes, it’s wise to check in with your doctor and a nutritionist. You might also consider seeing one of our acupuncturists for a Chinese medicine perspective on foods that can support digestion, hormone balance, and reduce inflammation.
Key Takeaway
For most people, starting with balanced, regularly timed meals is a simple yet powerful way to nourish your pelvic floor and overall health. Small, consistent steps can make a big difference in how you feel - both now and in the long term.
References:
Ying, Y., Xu, L., Huang, R., Chen, T., Wang, X., Li, K., & Tang, L. (2022). Relationship Between Blood Glucose Level and Prevalence and Frequency of Stress Urinary Incontinence in Women. Female Pelvic Medicine & Reconstructive Surgery, 28(5), 304–310. https://doi.org/10.1097/SPV.0000000000001112
Drummond, J. Outsmarting Endometriosis.
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. We are located in Scarborough, Saco, and Bath, and are here to support you!
Schedule your free 30 minute consultation with us in Saco, Scarborough, Bath or virtually today!