Why Is My Pelvic Floor Physical Therapist So Concerned With Fiber?

Maintaining a healthy GI system is super important for maintaining general well-being.  Eating enough fiber every day is one of the main ways we can establish a healthy gut.  

Fiber is a type of carbohydrate found in plant-based foods that cannot be fully digested by the human body. Instead, it passes through the digestive system, providing various health benefits along the way. 

One of the benefits of fiber is it helps keep our bowels regular, reducing the occurrence of constipation, abdominal bloating, and pelvic floor disruption.  When we are constantly carrying around a poop baby, it’s not good for our system. This is why pelvic floor physical therapists are so concerned with their patient’s fiber intake!

How Much Fiber Do I Need Everyday? 

The amount of fiber a person needs daily is dependent upon their age and sex.  On average, it is recommended that adults get 25-30 grams of fiber daily and kids get 10-25 grams. 

There are two types of fiber and we need both in our diet. 

1. Soluble Fiber- This type of fiber dissolves in water and forms a gel-like substance. Soluble fiber helps manage cholesterol levels, regulates blood sugar levels, and supports gut health. 

Soluble fiber is found in fruits, veggies, oats, and legumes. 

2. Insoluble Fiber- This type of fiber doesn’t dissolve in our system. Instead, it bulks up stool, increasing the movement of the colon, and decreasing constipation. 

Insoluble fiber is found in whole grains, nuts, seeds, and veggies. 

Getting enough of both types of fiber, along with enough water, is important for healthy digestion and keeping your system running smoothly and efficiently. 

Benefits of Consuming Adequate Fiber

Getting enough fiber in your diet brings numerous benefits to your GI health, overall well-being, and even to your weight management efforts. It is also a friend to your pelvic floor.  Here are a few specific ways fiber is your friend: 

1.Promotes Regular Bowel Movements and Gut Health: 

Consumption of adequate fiber ensures regular bowel movements and helps prevent constipation. The bulk created by fiber stimulates peristalsis, the wave-like muscle contractions that move food through the digestive system. If your stools tend to be loose and watery, adding more fiber to your diet will bulk it up. 

When you have regular healthy bowel movements, you reduce the risk of straining during elimination. When you strain to poop, it impacts your pelvic floor muscles and can create imbalances and dysfunctions in the muscles leading to pain. 

Constipation also leads to bloating and discomfort in your abdomen. This bloating can impact your abdominal muscles causing them to become relaxed and reducing support and stability to the spine. Studies have actually shown that people who have low back pain, also tend to have GI issues such as constipation. 

Regular stools also reduce the risk of developing hemorrhoids, diverticular disease, and colorectal cancer. 

Fiber also nourishes gut bacteria leading to a boosted immune system since 70% of our immune system is in the gut. 

2. Lowers Cholesterol levels

Soluble fiber binds to cholesterol and bile in the GI tract preventing the body from absorbing these compounds.  In turn, it reduces the amount of LDL or “bad” cholesterol in your system, helping maintain heart health.

3. Controls Blood Sugars

Soluble fiber slows the absorption of sugar and improves blood sugar levels.  This helps decrease those “sugar crashes” which can cause mid-afternoon fatigue and cravings.

4. Helps Maintain A Healthy Weight

High-fiber foods are more filling, reducing the likelihood of overeating. Foods high in fiber also require more chewing to break them down. This leads to a slower eating pattern which helps promote mindful eating habits. 

 Increased chewing also leads to the production of digestive juices which helps break down the food.  This in turn leads to better digestive health and the crafting of better stools which is better for your pelvic and abdominal health. 

How Can You Add More Fiber To Your Diet? 

1.Choose Whole Foods: 

Opt for whole fruits instead of fruit juices, whole grains instead of refined grains, and whole vegetables instead of juices or purees. Whole foods retain their natural fiber content and are often more nutritious overall.

2. Include More Legumes:

 Legumes, such as lentils, chickpeas, and beans, contain a significant amount of fiber. They can easily be incorporated through soups, stews, salads, or veggie burgers.

3. Snack on Nuts and Seeds: 

Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are not only excellent sources of fiber but also provide healthy fats and protein. Add them to your smoothies, yogurt, or enjoy them as a standalone snack.

4. Increase Fruit and Vegetable Intake: 

Fruits and vegetables are low in calories and high in fiber. Aim to include a variety of colors in your meals and snacks to increase your overall fiber intake.

Conclusion

Getting enough fiber in your daily diet is crucial for maintaining a healthy digestive system and overall well-being. 

When your digestive system is working well and able to eliminate waste efficiently, you have less abdominal bloating and discomfort, and your pelvic floor is happier not having to strain to eliminate waste. And when you craft better stools and don’t have to strain, it keeps your pelvic floor physical therapist happier too!

Remember, small changes in your daily habits can lead to significant improvements in your gut health and overall well-being.