The Fiber/Pelvic Floor Connection: Why It Matters (and How to Get More)

We’ve all heard about fiber and probably know that it should be incorporated into our diet; but what exactly is fiber? Why is it so important to gut health and how can we make sure we are consuming it? Let’s break it down.

What is Fiber?

Fiber is any type of carbohydrate that your body cannot digest. In other words, fiber moves through our GI tract intact without being broken down for fuel. Although our bodies cannot break down and absorb fiber this does not mean that it is not crucial to our overall health.

Maintaining adequate fiber intake can help reduce the risk of diabetes, heart disease, constipation and some types of cancer. It can also help decrease the symptoms of chronic illness like endometriosis. Foods that are high in fiber are known to get rid of excess estrogen with each bowel movement.

Fiber is essential for pelvic floor health because it promotes regular, soft bowel movements by adding bulk and moisture to your stool. Chronic constipation and straining are associated with weakening of pelvic floor muscles and general pelvic floor dysfunction. Fiber helps stool pass easily, reducing intra-abdominal pressure and stress on the pelvic floor. This supports healthy digestion, which is crucial for maintaining the strength and function of the pelvic floor muscles, potentially preventing conditions like pelvic organ prolapse, painful bladder syndrome and incontinence.

Fiber is commonly classified as soluble or insoluble.

Soluble:

Soluble fiber dissolves in water and ends up forming a gel-like substance in our large intestine or colon. This process aids in softening stool. Once in our colon, our good gut bacteria feeds on this gel-like substance which helps lower blood cholesterol and glucose levels.

Insoluble:

Insoluble fiber does not dissolve in water and is left intact as it moves through our colon. This type of fiber can help prevent constipation by adding bulk and accelerating stool transit. By preventing constipation, insoluble fiber can also help reduce the risk of hemorrhoids or diverticular disease.

How can we add this to our diet?

Soluble fiber can be found in:

Oats
Peas
Black beans
Lima beans
Apples
Citrus fruits
Carrots
Barley
Chia seeds & flax seeds
Psyllium

Insoluble fiber can be found in:

Whole wheat flour
Cauliflower
Green beans
Sweet potatoes
Blackberries
Nuts
Almonds
Pistachios
Peanuts
Unpeeled apples

Bottom line: prioritize a variety of fiber-rich foods (and plenty of water) each day to support your gut, protect your pelvic floor, and keep you moving - and if you need help personalizing a plan, our team can guide you.

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