Fueling Your Pelvic Floor

Nutrition Tips for Women's Health Week

As I mentioned last time, this is National Women’s Health Week, a time to inspire women of all ages to make their health a priority. And, every year, the FDA’s Office of Women’s Health (OWH) chooses a theme. 

This year’s is “Know your Pelvic Floor,” a topic that isn’t always top of mind and that some women find embarrassing to bring up with their doctors.

Yet, twenty-five percent of women will experience some form of pelvic floor disorder. That’s huge when you consider all the things that depend on a healthy pelvic floor – bladder and bowel control, sexual function, and organ support. It also plays a key role in core stability, balance, posture, and back or hip pain.

Now, when I say “pelvic floor health,” what's the first thing that pops into your head?

Not food, right?

Maybe Kegels or pelvic tilts or core work, sure.

But what does any of that have to do with diet?

Plenty.

The pelvic floor is basically layers of muscles, connective tissue, ligaments, and nerves. So when you think about supporting it with what you eat, think about how you would support your other muscles and tissues.

What to Keep in Mind

• Muscle Strength & Repair: 
  Muscles – including pelvic floor muscles – need adequate protein, vitamins, and minerals to function well and recover from strain or injury.

• Inflammation Control: 
  Chronic inflammation can weaken pelvic tissues just like it damages other organs and tissues. Anti-inflammatory foods help reduce irritation and support healing.

• Gut and Vaginal Health: 
  If your gut microbiome is healthy, you’ll have less inflammation and better digestion, both important to pelvic floor health. And a healthy vaginal microbiome affects your pelvic floor by reducing the risk of infections.

• Bowel Regularity: 
  There’s no way around it. If you’re constipated, it’s going to strain your pelvic floor. Fiber-rich foods help keep bowel movements regular and reduce this risk factor.

What to Eat

• Lean Protein: Fish, eggs, chicken, legumes, and tofu provide the building blocks for muscle growth and repair.

• Healthy Fats & Omega-3s: Oily fish (like salmon), flaxseeds, chia seeds, walnuts, and avocados reduce inflammation and support muscle health.

• Probiotic Foods: Greek yogurt, sauerkraut, kimchi, and other fermented foods promote healthy bacteria, supporting both gut and vaginal health.

• Fiber-Rich Foods: Whole grains, beans, avocados, berries, apples, broccoli, and leafy greens are just some of the many plant foods that help prevent constipation.

• Low-Acid Fruits & Veggies: Highly acidic foods like citrus, pineapple, and tomatoes are more likely to irritate the pelvic floor, particularly if you have a sensitive bladder. Bananas, blueberries, carrots, sweet potatoes, cruciferous veggies and similar produce are less likely to irritate the pelvic floor.

• Hydration: You knew I was going to bring it up, right? Water is essential for flushing toxins, supporting digestion, and keeping pelvic tissues healthy. It helps maintain muscle elasticity and reduces the risk of cramps and spasms in the pelvic floor, plus it supports bladder health and reduces constipation.

Some Key Nutrients

• Magnesium: critical for muscle function and relaxation. “Nature’s muscle relaxant” is also helpful in preventing constipation. Look for it in leafy greens, nuts, seeds, whole grains, and legumes.

• Calcium: important for bone health and muscle contractions. But don’t confine yourself to the dairy aisle. Other great sources include leafy green vegetables like kale and collard greens; almond and sesame seeds; white beans; tempeh and edamame; canned salmon or sardines; and fortified plant milks.

• Vitamin D: essential for muscle strength and function. And you need it to help your body absorb calcium, so try to get them together. You’ll find it in eggs, fortified dairy, mushrooms, and oily fish. And don’t forget the best source – a little sunshine goes a long way.

• Vitamin C: aids in collagen production. We all know the importance of collagen for our skin, but it’s just as vital for the structure and elasticity of pelvic floor tissues. Vitamin C is also an antioxidant with anti-inflammatory properties. Bonus! Look beyond citrus to berries, bell peppers, melon, pineapple, and even cruciferous veggies.

Goes Without Saying

But I can’t help myself! … Highly processed foods and unhealthy fats can worsen pelvic floor symptoms and increase inflammation. Same goes for caffeinated, carbonated, and artificially sweetened beverages, which can irritate the bladder and pelvic tissues. 

If you have symptoms of pelvic floor issues, be sure to see your doctor for a correct diagnosis. Then, it’s worth giving your diet a much closer look. See me for that!