When dealing with pelvic issues, such as pelvic instability, pelvic pain, or other related conditions, it’s important to focus on proper nutrition. Eating the right foods can help manage these issues and support healing. A well-balanced diet should be moderate and varied, incorporating nutrient-dense foods like nuts, fruits, vegetables, and plenty of water.

 

How Water and Nutrition Help Pelvic Issues

If you suffer from pelvic issues, drinking at least 2 liters of water daily is essential. Water plays a crucial role in supporting your muscles and overall body function. It surrounds your cells and helps keep them strong. Proper hydration is key to improving muscle strength, especially when combined with pelvic floor exercises.

What Are Pelvic Issues?

Pelvic issues often manifest as painful conditions that can occur during or after pregnancy. These issues primarily involve pelvic pain, especially when moving your body. Though it’s common in pregnant women, pelvic instability can also result from accidents or other injuries. Symptoms include difficulty moving, pain after prolonged sitting or lying down, and discomfort when making rotating movements.

What to Drink with Pelvic Issues

If you have pelvic issues, you might be wondering which beverages are best. The most recommended drink is water, as it helps maintain hydration and supports muscle strength. About 60% of your body is made up of water, so keeping your hydration levels stable is crucial for your health. In addition to water, you can consume juice with vitamin D, preferably with low sugar content. Unsweetened tea is also beneficial.

Why Drinking Water Is Essential for Pelvic Health

Drinking water is vital for the health of your pelvic floor. It helps flush out harmful particles and toxins from your body. Additionally, water surrounds your cells, facilitating healing and providing firmness. Staying hydrated also supports your intestines, preventing constipation and promoting healthy bowel movements. Drinking at least 1.5 liters of water daily can support your pelvic health and help manage symptoms.

How Much Water Should You Drink for Pelvic Health?

For optimal pelvic health, it’s recommended to drink at least 2 liters of water a day. Ideally, aim for 3 liters if possible, but it’s important to listen to your body if that amount feels overwhelming. Why is this amount crucial? Water helps hydrate your muscles, making them stronger and more resilient. Proper hydration also lubricates your joints, easing discomfort associated with pelvic issues.

What to Eat with Pelvic Issues

A healthy metabolism starts with proper nutrition. So, what should you eat if you’re dealing with pelvic issues? It’s advisable to limit meat consumption due to its high hormone content. If you do eat meat, choose organic options. Focus primarily on fruits and vegetables, which are rich in vitamin C—an essential nutrient for immune function. Whole grains, especially those that support gut health, like olive oil and whole grain products, are also highly recommended. Incorporating fiber-rich foods is particularly beneficial for managing pelvic health.

When to Eat for Pelvic Health

Creating a structured eating schedule can be beneficial when managing pelvic issues. It’s important not to overeat in one sitting, and it’s helpful to plan your meals around key times of day. There are three main meal times: breakfast, lunch, and dinner. You can also have a snack in between, but keep it light—preferably fruit. Eating moderate portions and taking small, slow bites helps prevent digestive issues and supports better absorption of nutrients.

Key Moments for Eating with Pelvic Issues

As mentioned, the main meal times are in the morning, afternoon, and evening. In between, you can enjoy a light fruit snack. Below is a guide for foods you can incorporate during each of these moments to help manage your pelvic issues:

• Breakfast: Start your day with fiber-rich foods like whole grain oats, fruit, and nuts.
• Lunch: Include a variety of vegetables, lean proteins, and whole grains.
• Dinner: Opt for light yet nutritious meals, such as grilled vegetables, fish, or legumes.

Snacks: Fresh fruit or a small serving of unsweetened yogurt.

 

	Breakfast	Lunch	In between	Dinner
Seeds/nuts		X
Fruit	X	X	X
Vegetables		X	X	X
Meat				X
Fish				X
Grain products	X		X
Dairy products	X	X	X
Tea	X	X	X	X
Water	X	X	X	X
Juice		X

 

Eating and Drinking with Fecal Incontinence

Fecal incontinence often results from pelvic floor muscles that are too tense or overactive. Overactive pelvic floor muscles can cause a lack of control over bowel movements, leading to fecal incontinence. Consuming foods low in vitamins or fiber can also increase the risk of constipation. What happens next? Your stool accumulates in the intestines and gradually, without control, is pushed out of your body. To prevent this, it’s important to monitor your eating habits and ensure you’re consuming the right foods. Weak pelvic floor muscles can also contribute to fecal incontinence, as the pelvic girdle is unable to close properly, causing involuntary stool leakage.

To help manage this condition, aim to drink plenty of fluids and eat fiber-rich foods to support healthy bowel movements.

 

Eating and Drinking with Urine Leakage

Dealing with urine leakage while having pelvic issues can be frustrating. The pelvic floor muscles help close the urethra, but when these muscles are weak or overactive, the urethra doesn’t close properly, resulting in unwanted urine leakage. Proper nutrition plays a role in maintaining a healthy urinary cycle. However, overeating can lead to a bloated stomach, which in turn puts pressure on the bladder, triggering a constant urge to urinate. Additionally, this pressure may cause discomfort or sharp pain in the lower back or pelvis.

Drinking enough water is key—hydration helps the urine flow smoothly and can prevent bladder infections. Both an overactive and weak pelvic floor can contribute to urinary issues, so it’s important to stay hydrated with water and/or tea to support bladder health.

 

5 Tips for Healthy Toilet Behavior with Pelvic Issues

1. Sit up straight on the toilet
   When you use the toilet, try to sit up straight. If needed, lean your back against the toilet lid for support. Keep your feet flat on the ground, and rest your hands on your knees. Sitting up straight not only improves posture but also makes bowel movements easier and more comfortable, especially if you have pelvic instability.
2. Tilt your pelvis when you urinate
   Sometimes, you may feel like you’re finished urinating, but a drop might fall after standing. This happens when the pelvis hasn’t fully closed off the urethra. After urinating, lean forward and backward to ensure your urethra is fully closed to prevent any leakage when standing up.
3. Tense your pelvic floor muscles
   Tightening your pelvic floor muscles when you stand up from the toilet helps seal off the openings of your urethra, allowing you to stand up without leaking urine.
4. Maintain an arched back during a bowel movement
   When you have a bowel movement, arch your back to position your pelvis correctly. This will help the stool pass more easily. The arch in your back also lengthens the anus, making it easier for stool to exit your body.
5. Relax while on the toilet
   When the urge to urinate or have a bowel movement arises, don’t hold it in. When you sit on the toilet, avoid straining to push everything out. Pushing tenses up your muscles, narrowing the urethra and anus, which increases abdominal pressure and makes it harder to go. Instead, focus on relaxing your body to ease the process.

For more tips on proper toilet behavior and pelvic health, check out our full article.

 

Healthy Intestines Through Eating and Drinking with Pelvic Issues

Eating healthy foods plays a vital role in preventing pelvic issues, particularly fecal incontinence. A well-functioning digestive system ensures that waste moves through the intestines smoothly, which reduces the risk of constipation and promotes overall comfort. A healthy intestinal passage also helps keep the anus closed, preventing involuntary stool leakage.

 

Good Foods for Pelvic Health

Here’s a list of foods that promote a healthy and balanced intestinal flora. By eating a nutritious diet, you can prevent constipation, reduce pressure on the pelvic girdle, and support your pelvic health.

1. Seeds
   Rich in fiber, seeds help promote regular bowel movements and support digestive health.
2. Whole Grain Foods
   Whole grains, such as oats and brown rice, are high in fiber, which aids digestion and prevents constipation.
3. Vegetables
   Vegetables are packed with essential nutrients and fiber, promoting healthy bowel function and overall gut health.
4. Fruits
   High in vitamins, minerals, and fiber, fruits help regulate digestion and support a healthy intestinal environment.
5. Nuts
   Nuts provide healthy fats, fiber, and protein, all of which are beneficial for maintaining a healthy gut and digestive system.
6. Legumes
   Beans, lentils, and other legumes are excellent sources of fiber and plant-based protein, helping to keep your intestines functioning well.
7. Olive Oil
   Olive oil is a healthy fat that can support digestion and has anti-inflammatory properties, which can be beneficial for pelvic health.

How Much of Each Nutrient Should You Consume?

The next chart will help you understand how much of each food group you can consume daily and whether they are beneficial for your body and intestines.

Feeding pattern chart  

 

Food/nutrients	Amount of portions	Good, moderate, or bad	Tips/notes
Seeds/nuts	1 handful a day	Good	You can eat them as a standalone, but you can also add them to salads or yoghurt.
Fruits	2 pieces of fruit	Good	Take small bites and vary from time to time.
Vegetables	250 grams/1 cup	Good	Chew properly, variate in cooking, wok and grill.
Meat	2x a week	Moderate	Don’t take too much meat and don’t take raw meat.
Fish	4x a week	Good	Fish is healthy, but do choose e.g. salmon or tuna.
Dairy products	2 glasses of milk a day and 2 eggs a week	Moderate	Dairy products aren’t healthy per se. Take a look at plant based dairy. It’s much healthier and often just as delicious.
Wholegrain products	2 portions a day	Good	Wholegrain products come in all shapes and sizes, e.g. wholegrain pasta, wraps or bread.
Tea	X	X	X
Water	1500ml/50 oz a day (depends on the weight)	Good	Make sure that your water isn’t too chilled and drink before you have to urinate.
Juice	2 glasses a day	Moderate	Juice contains a lot of vitamins, but also a lot of sugar. Keep an eye on it!

 

And lastly, are you looking for more information? 

Hopefully this information was useful to you! We’ve discussed what you can eat and drink when you have pelvic issues, when you can eat and drink, and how to improve your toilet behavior. If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.