Bowel health is important for a healthy pelvic floor.
There are a few factors that play into healthy bowels including fluid intake, fiber intake, gut motility and voiding position.
- Normal Frequency: Everyone is different and normal could be 3 x per day to 3x per week
- Soft, smooth and easy to pass stools: #4 on Bristol Stool Chart (see photo)
- Fiber intake: 25 - 50 grams per day
- Maintain hydration: 1/2 of your body weight in ounces per day(ex:150# = 75 oz)
- Exercise & Movement
- Use a Squatty Potty (see photo) or stool
- Avoid common irritants such as gluten, dairy, processed foods & sugars, & gmo foods (corn & soy)
- Avoid constipation and straining
- Have relaxed pelvic floor musches
- Avoid tightening or pulling abdomen in and upward when pushing - think big belly, hard belly
