Can the foods we eat and beverages we drink impact our pelvic floor health and function?🍎🥛

Updated: Sep 26

When we think of our pelvic floor function and health, it is most likely that we are not thinking that what we eat and drink can have an impact. Issues with the pelvic floor occur for a number of reasons, some physiological and some traumatic. Various types of pelvic floor dysfunctions are rarely discussed, let alone methods of maintaining pelvic floor health for both men and women. The primary way to influence pelvic floor health and function is to exercise the entire body with specific emphasis on the lumbo-pelvic region to create muscle strength and balance. The foods we eat and drink cannot take the place of exercise to strengthen the pelvic floor muscles, however, there is evidence that the foods we eat and drink can impact many of the symptoms of pelvic floor dysfunction and help maintain a healthy weight to alleviate excess pressure on the pelvic organs.

If we are managing any type of pelvic floor issue the following foods and beverages have been shown to assist in alleviating some symptoms and supporting overall health and well-being.

Foods and Beverages To Include Are:

High fiber whole foods:

• Beans and legumes

• Whole grains like millet, oats, popcorn, quinoa, amaranth

• Chia and flax

• Nuts

• Green leafy vegetables (usually the darker the color the higher the fiber content)

• Sweet potatoes

• Fruits such as apples, bananas, mangos, raspberries

Pure water

Foods and Beverages To Include - water

Herbal teas

Foods and Beverages To Include - tea

Non-caffeinated and non-carbonated beverages

Foods high in Omega 3 fatty acids:

• Salmon

• Chia

• Avocado

• Seaweed

• Walnuts

• Flax

foods with omega 3 - salmon

Low acid Foods:

• Miso, Tofu, Tempeh

• Most fresh vegetables including potatoes

• Whole grains like millet, amaranth, quinoa, oats, brown rice

• Beans and lentils

• Low acid fruit like bananas and apples

• Nuts like almonds

low acid foods - almons

Vitamin D: (vitamin D has been linked to the detrusor wall and deficiency can negatively impact bladder function)

• In supplements

• Fish like salmon, herring, sardines, canned tuna, oysters

• Cod liver oil

• Egg yolks

• Mushrooms

foods with vitamin D - mushrooms

Foods and Beverages to Avoid Include:

Caffeinated beverages☕

• That overstimulate urine production and the bladder and make the kidneys work harder

coffe overstimulates the bladder

Carbonated beverages

• That increase gasses in the abdomen which puts additional pressure on the pelvic floor muscles and organs

• That also stimulate and can irritate the bladder


• That overstimulates the bladder acting as a diuretic and increases urine production

• That encourages the holding of urine for longer periods of time which puts undue stress on the pelvic floor muscles and organs

Alcohol overstimulates the bladder

Spicy Foods

• That overstimulate and irritate the organs

Artificial Sugars and Sweeteners

• That act similarly to carbonated beverages by overstimulating the bladder

Highly Acidic Fruits

• That irritate the lining of the bladder (tomato, cranberry, orange)

We would love to have friends and colleagues in our program and of course if you join our at-home training 🏠🏠🏠- we are here 24/7.

Silvana and Celeste😉

#food # pelvicfloor

"The Lift Program" was developed by Silvana Man and Celeste Zopich. The company offers a full program for pelvic floor health and specialized mini programs for C-Section, Athletes, Incontinence, Constipation, Diastasis-Recti, Prolapse, and Motherhood. Visit for more information.



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