Pelvic Floor

7 of the Best Foods to Strengthen the

The pelvic floor is a group of muscles shaped like a hammock that supports the womb, bladder, and bowel. Also, organs such as the urethra, vagina, and anus run across the pelvic floor.

Causes of weakness




Straining while having a bowel movement

Lifting heavy weights

Prostate cancer treatment

Overstretching the pelvic muscles during pregnancy and childbirth

Can food help?

No food can directly prevent pelvic floor dysfunction. However, nutrition can play a key role. Here are 7 foods that play a role in strengthening the pelvic floor:



Dehydration can cause the bowel to malfunction, leading to constipation, which is a large contributor to a weak pelvic floor.



Bananas are rich in magnesium, which is essential for the muscles and nerves to function properly. They also help the bladder empty fully while urinating.

Omega-3 fatty acids


Omega 3's help to lower blood pressure, reduce triglyceride levels, delay plaque formation in the arteries and are anti-inflammatory.

Foods low in citric acid


Foods with high amounts of citric acid can contribute to bladder irritation. Choose foods that have a low citric acid content, such as bananas, figs, avocado and watermelon.

vitamin D


Women who have a higher intake of vitamin D have a lower risk of developing a weak pelvic floor. A study reports that women with incontinence had a significantly lower vitamin D intake.

Anti-Inflammatory foods


Fresh herbs and spices help to support pelvic floor health. Add basil, cilantro, rosemary and coriander to your recipes for a burst of flavor and anti-inflammatory benefits.



Research has shown that quercetin helps to address bladder or prostate issues of the pelvic floor in patients. It can be found in apples, onions and red grapes.

Foods that trigger pelvic inflammation




Spicy Food

What else can you do?

Performing Kegel exercises is the most common way to strengthen the pelvic muscles. The exercises can be performed lying down, standing up, or sitting down.

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