5 Nutrition Hacks for a Healthier Pelvic Floor

We’re just about halfway through 2025, and it’s already been a big year for nutrition. Opinions about protein, ultraprocessed foods, and alcohol are all over social media. And on top of all this noise, as women, we’re still grappling with the fact that our pelvis has a floor that has muscles that we need to care for.

So while we’re calculating how much protein we should be eating, scanning nutrition labels for “harmful additives,” and trying to ignore that bottle of wine taunting us in the fridge, we’re also coming to terms with the fact that there is a mystical part of our bodies called the pelvic floor. What does it actually do? How do I know if there’s a problem with it?

Pelvic floor muscles may not be visible like triceps or quads, but they are vital for performing basic functions of every day life. And yet, many women have no idea pelvic floor muscles exist - at least, not until they stop working properly.

There’s a lot of nutrition noise out there right now. Instead of prioritizing vague claims about protein, ultraprocessed foods and alcohol, think about fueling to support the health of your pelvic floor muscles - your future self will thank you.

Here are 5 of my favorite nutrition takeaways for pelvic floor health.

1. Stay hydrated, but don’t overhydrate.

Adequate hydration is essential in maintaining homeostasis in your body. However, pelvic floor disorders cause many women to avoid drinking fluids in the hopes it decreases the likelihood of leakage. Staying hydrated throughout the day is important for your body’s health as well as the health of your pelvic floor especially because dehydration often leads to constipation which strains pelvic floor muscles. Think about sipping water throughout the day and monitoring the color of your urine to determine hydration status (light yellow urine is key!).

2. Maintain a balanced diet with an emphasis on fiber.

While it hasn’t reached the same level of divisiveness as protein has in 2025, fiber is one of the most talked-about nutrients. Many nutrition experts claim that we aren’t eating enough fiber - and they’re correct. Fiber is often overlooked, but it is vital to maintaining a healthy pelvic floor. Fiber-rich foods like vegetables, fruits, and whole grains help promote regular bowel movements and prevent constipation, which reduces strain on pelvic floor muscles.

3. Limit bladder irritants.

It may sound hard to believe, but a bladder irritant is a food or drink that can cause the bladder to be irritated. Irritation can cause frequency *needing to urinate more than normal), urgency (the sense of needing to urinate), and even bladder pain. Some of the most common bladder irritants include caffeinated beverages, carbonated beverages, alcoholic beverages, highly acidic fruits (cranberries, lemons) and veggies (tomatoes), and spicy foods.

4. Incorporate foods high in omega-3 fatty acids.

In addition to reducing inflammation in the body, omega-3 fatty acids play a role in overall muscle health, which is important for maintaining a healthy and functional pelvic floor. Think foods like salmon, walnuts, flaxseeds, and chia seeds.

5. Consider integrating supplements.

In addition to pelvic floor physical therapy, talk with your doctor about integrating vitamin D and magnesium supplementation into your daily routine. Many women are deficient in vitamin D even though it’s important for muscle function and overall pelvic floor health. Magnesium can help relax pelvic floor muscles and reduce tension.