Learn How Your Diet Plays An Important Role In Your Pelvic Health

Award-winning Dietitian-Nutritionist Maryann Gallucci reveals why every woman should start adding pelvic floor-friendly foods to her diet

By Maryann Gallucci A woman’s pelvic floor is the group of muscles that stretches from the tailbone to the pelvic bone. These muscles help to cushion and keep the bladder, uterus, rectum, and urethra in place. If this group of muscles cannot function properly, women can face issues with pelvic floor disorders, including incontinence and prolapse. Additionally, they may experience constipation. A strong and healthy pelvic floor is essential for a woman’s day-to-day bodily functions. A woman’s diet plays a significant role. Pelvic floor-friendly foods that can help strengthen the bladder, decrease inflammation, and do not cause irritation should be incorporated into your diet, including:

Pelvic Floor Friendly-Foods

🚰 Water - without carbonation or artificial sweeteners. Pure water helps flush out toxins and also helps with digestion and regular elimination. Aim for 12 to 13 eight-ounce glasses of water daily. 🥗 Low-acidic fruits, vegetables, and spices that provide important nutrients and phytonutrients to help decrease inflammation and increase fiber intake:

Asparagus

Avocados

Apples

Melons

Bananas

Apricots Mushrooms,

cooked Brussels sprouts

Carrots

Radishes

Celery

Artichoke,

Hearts of palm

String beans

Cauliflower

Cooked Spinach

Okra

Cooked Potatoes

Parsnip

Cabbage

Yellow Squash

Cucumbers

Onions

Garlic

Turmeric

Cinnamon

🐟 Omega-3 Fatty Acids have been shown to decrease inflammation in foods high in omega-3 fatty acids and vitamin D including Salmon, sardines, anchovies, wild and sustainably caught albacore tuna, ground flaxseeds, and chia seeds. These same foods also help with muscle function. Muscle function is important in the pelvic floor to control elimination. 🍏 Probiotics and Soluble fiber are foods that support a healthy microbiome (healthy bacteria) and not only promote good gut bacteria, but they also support healthy vaginal bacteria. Foods that contain live cultures or are fermented include yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and sourdough bread.

🧄 Soluble fiber foods include oatmeal, onion, garlic, apples, peas, and psyllium.

Foods That Should Be Limited Or Avoided

Just as there are foods to support the pelvic floor, there are also foods that have been shown to irritate the bladder lining and increase inflammation. The following foods should be limited or avoided: ☕ Caffeinated drinks such as coffee and tea 🥤 Carbonated beverages, including soda and diet soda. 🍷 Alcoholic beverages both irritate the bladder and are diuretic. 🍅 Acidic fruits such as tomatoes, cranberries, and oranges (including orange juice) 🌶️ Spicy foods such as hot peppers 👉🏽 Artificial sweeteners such as saccharine (Sweet & Low), aspartame (NutraSweet and Equal), and Sucralose (Splenda). Like most things in life, moderation is key. These foods don’t need to be banned, but eating them too often can upset digestion and strain your bladder, weakening your pelvic floor over time. Limit them to stay strong and balanced.

---

About Dietitian Nutritionist, Maryann Gallucci

MS, RDN, CDN, ACSM-EP-C, ACE-Health Coach. ✔️ Works in Private Practice providing nutrition counseling and fitness training. ✔️ Awarded “2021 Long Island Dietitian of the Year” by the Long Island Academy of Nutrition and Dietetics. ✔️ Adjunct Lecturer in the Family, Nutrition, and Exercise Sciences Department at Queens College. ✔️ Serves as the Nutrition Services and Payment Specialist Co-chair for the Long Island ✔️ Academy of Nutrition and Dietetics. ✔️A member of multiple Dietetic Practice Groups.