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From Constipation to Control: Boost Gut and Pelvic Health with Fiber

  • stephanytritt
  • Aug 14
  • 3 min read
Gut Healthy Food Options
Gut Healthy Food Options

“Everyone Poops.” That’s what the children’s book says to help children feel comfortable with a bodily function that sometimes brings on the “ick.” But what if you’re having trouble pooping? Did you know that having trouble pooping (ok…constipation) is correlated to other pelvic floor disorders such as urinary incontinence, pelvic organ prolapse and even fecal incontinence? 


Constipation can stem from a variety of reasons, both medical (disease or as a side effect of medication) and mechanical (muscular control, gut motility) - but whatever the reason, it creates discomfort, pain and can significantly impact our quality of life. 


Diet is something that is typically discussed, albeit quickly by medical professionals and we’ve heard that we need to increase our fiber for improved gut health - but how much of it do we need and what kind? Where do we start?


We can categorize fiber into two categories: Soluble and insoluble. Although a balance of both is ideal, some of their influences on the gastrointestinal (GI) system may make us lean towards one before the other. A good starting point is determining where you fall on the bristol stool chart. Types 3-4 are ideal. Types 1-2 are constipated. Types 5-7 are loose/diarrhea. 


Soluble - this type of fiber dissolves in water and creates a gel like substance in the colon. It therefore slows down movement in the colon and may help with diarrhea and fecal incontinence problems.  Because it creates a gel-like substance, it also firms up stool - take too much and you may creep into constipation. Water is a key factor as well…more on that in a bit. 


Examples: 

  • Kiwi

  • Broccoli

  • Peas

  • Carrots

  • Berries


  • Beans

  • Brussel sprouts

  • Avocado

  • Apples

  • Apricots

  • Figs 

  • Bananas

  • Pears

Insoluble - this type of fiber does not dissolve in water and moves things along faster in the colon. The faster material moves through the colon, the less water is removed from the stool which leads to a more comfortable Type 3-4 stool. This type of fiber can create a feeling of  bloating and pain, so manage intake with this in mind. 


Examples: 

  • Whole wheat flour 

  • Cereals

  • Quinoa



  • Lentils 

  • Psyllium seed husks

  • Walnuts

  • Almonds

  • Flax seeds

  • Sunflower seeds

  • Sweet potatoes

  • Whole grain pasta

Some foods have soluble and insoluble fiber. Start slowly (adding only one or two foods) over a period of weeks. Your gut will need time to adjust and you will need time to note what changes are occurring. 


The daily recommendation for fiber is 25 grams for women and 35 grams for men younger than 50, and 21 grams for women and 30 grams for men 51 and older. 


Water intake is also important! Most of us have heard that drinking 64 oz of water a day is ideal (8 cups). Depending on your activity level, environment (how much you sweat), breastfeeding/pregnancy status, you may need more. You may even increase this to 11 or 15 cups per day for women and men, respectively. 


Our habits, as well as our gut, all take time to settle into new behaviors. Take your time to notice how your body reacts and make adjustments. 


Foothill Physical Therapy can help guide you through these steps, as well as assist you in your pelvic floor muscular control, breathing, positioning and nervous system regulation - all factors that impact bowel health. Take the step to a more “regular” you and call!  


References:



Andy, U.U., Harvie, H.S., Pahwa, A.P., Markland, A. and Arya, L.A. (2017), The relationship between fecal incontinence, constipation and defecatory symptoms in women with pelvic floor disorders. Neurourol. Urodynam., 36: 495-498. https://doi.org/10.1002/nau.22964


 
 
 

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