The Gut–Pelvic Floor Connection: Strength Starts in the Gut

The Link Between Fibre and Pelvic Floor Function

I talk about the pelvic floor A LOT with my Queens — and I’ll say this as loudly as I can without shouting: it’s never too soon to start thinking about it.

Make friends with it — it’s going to be with you for life. Neglect it, and it’ll turn into the smelly kid in the corner who can’t play or laugh in case they wet themselves when they run, jump, or sneeze (and no one wants that).It will also look after you in other areas of your life, I’ll let you guess which ones, and yes, you guessed correctly, and I am very happy to help 😉

Where to start, well since we are going (at least in part) to the bedroom, lets start in the kitchen.

The gut–pelvic floor connection

Your pelvic floor doesn’t live in isolation, as I say more regularly than is probably healthy, it’s part of your deep core system, working in rhythm with your diaphragm, abdominal wall, and gut.
When your digestion is off — whether you’re constipated, bloated, or straining — your pelvic floor becomes the shock absorber for that dysfunction.

Repeated straining (even mild, chronic constipation) puts downward pressure on the pelvic floor, stretching and weakening the fascia and muscles over time. This isn’t about one bad day — it’s about tiny patterns repeated over time. This is particularly an issue for my IBS girlies, and those making small humans.
This stretched and weakened system is one of the most under-discussed causes of:

• Pelvic floor dysfunction
• Prolapse
• Stress incontinence
• Lower back pain

So yes — your bathroom habits are part of your strength training. As I also say on repeat – everything is connected.

Where fibre fits in

Fibre keeps your gut happy, ensures your brain and your gut are friends and makes sure your pelvic floor is not being overworked like Monica Geller at Thanksgiving.

I tell my clients, friends and really anyone who will listen, to aim for 30g of fibre per day. I have a post about fibre that you can read here. Maintaining a healthy digestive system will give your pelvic floor one less thing to think about. When we talk about fibre, we are thinking about getting it from all sources because variety is the spice of your colon;

✅ Soluble fibre (from oats, chia, flaxseed, fruit, veg) absorbs water and creates soft, gel-like stool — easy to pass without bearing down.
✅ Insoluble fibre (from veg skins, seeds, whole grains) adds bulk and stimulates movement through the colon.
✅ Hydration keeps it all smooth and tension-free.

When fibre intake is too low, waste moves slowly, stool hardens, air gets trapped, and you end up bracing to go — sending your pelvic floor into an isometric hold it was never meant to perform. Over time, that pattern can actually train weakness.

Bloating also puts pressure on your pelvic floor as your expanded colon gives your diaphragm less room to move properly, which in turn makes your breath shorter and sends an alter to your brain. With your diaphragm not working properly, neither can your pelvic floor so it sits in a lengthened position constantly, also promoting weakness while it is trying to tighten to do it’s job. At that point, your brain and gut are basically in a soap opera-level argument about how much danger you’re in, and your poor pelvic floor is left holding the fort — literally and metaphorically. So every time you eat your veggies, flaxseed, or chia pudding, you’re not just feeding your gut bacteria — you’re protecting your pelvic floor.

The bigger picture: pressure management

Your pelvic floor and diaphragm are like dance partners, they move together — when you inhale, your diaphragm moves down, and your pelvic floor yields slightly; when you exhale, both lift.
But if your gut is bloated, constipated, or uncomfortable, this dance becomes clunky — pressure can’t move freely, and your body compensates with tension, breath-holding, or poor posture.

High-fibre foods and gentle movement (like walking, yoga, loaded mobility) restore that rhythm — a true “rest and digest” reset.

When you eat enough fibre, you’re not just helping your gut — you’re giving your pelvic floor a break, your nervous system a reset, and your body the safety signal it’s been waiting for. Strength isn’t just built in the gym — it starts in the gut.

How to start

Increase your fibre. Here are 2 meal plans to give you an idea of how to hit your fibre AND protein goals (both are important). Get creative with your own version and let me know, I am always looking for inspiration. Both are around 1500 calories, with 120g protein and 30g fibre. My tummy does not like carbs like rice and grains too much so one has grains and one doesn’t.

Healthy grains included

Breakfast

• Greek yogurt (200g) → 118 kcal | 20g protein | 0g fibre
• Chia seeds (15g) → 73 kcal | 2.5g protein | 5.1g fibre
• Raspberries (100g) → 52 kcal | 1.2g protein | 6.5g fibre
• Oats (30g dry) → 117 kcal | 5.1g protein | 3.2g fibre

Lunch

• Grilled chicken breast (150g) → 248 kcal | 46.5g protein | 0g fibre
• Steamed broccoli (150g) → 83 kcal | 6.8g protein | 7.5g fibre
• Brussels sprouts (150g) → 65 kcal | 5.2g protein | 6g fibre
• Quinoa (150g cooked) → 180 kcal | 6.6g protein | 4.2g fibre

Snack

• Almonds (20g) → 116 kcal | 4.2g protein | 2.5g fibre

 

Dinner

• Salmon (100g) → 208 kcal | 20g protein | 0g fibre
• Avocado (100g) → 160 kcal | 2g protein | 6.7g fibre
• Flaxseed (10g) → 53 kcal | 1.8g protein | 2.7g fibre

 

Grain Free

Breakfast

• Greek yogurt (200g) → 118 kcal, 20g protein
• Chia seeds (20g) → 97 kcal, 6.8g fibre
• Raspberries (150g) → 78 kcal, 9.8g fibre
  
  

Lunch

• Grilled chicken breast (150g) → 248 kcal, 46.5g protein
• Steamed broccoli (200g) → 110 kcal, 10g fibre
• Brussels sprouts (150g) → 65 kcal, 6g fibre
• Fat-free balsamic glaze (1 tbsp / 15ml) → ~20 kcal
  
  

Snack

• Almonds (25g) → 145 kcal, 3.1g fibre, 5g protein
  
  

Dinner

• Salmon (120g) → 250 kcal, 24g protein
• Avocado (150g / ~¾ medium-large) → 240 kcal, 10g fibre
• Flaxseed (15g) → 80 kcal, 4g fibre

·        Mixed leafy greens (50g) → ~1g fibre

·        Cucumber (50g) → ~0.3g fibre

·        Cherry tomatoes (50g) → ~0.8g fibre

·        Carrot (30g, grated) → ~0.8g fibre

·        Fat-free dressing (30ml) → 0g fibre

Movement Magic: Reconnect

Introduce yourself to your pelvic floor. Sit or lay down. If you are able (I know some of my girls struggle, but lets give it a go) put a hand on your belly, around your knicker line. If you are wearing Bridget Jones’s, find your hip bones and put your hand in between them. You will feel your low belly.

Take a breath to start. When you exhale, notice your very low belly relax, inhale and feel it slightly contract. Repeat this for 10 breaths. The next 10 you are going to imagine you have a zip going from the bottom of your tail bone, under your lady parts, up to your belly button. On your exhale, yes exhale, you are going to do the zip up. Inhale, let it go. If you struggle with this one, put your feet on the floor. Your pelvic floor is connected to your feel by nerves, facia and muscle chains so it often helps to get the whole family involved. Repeat for 10 more breaths.

Strengthening: The Toothbrush Challenge

I have a whole video on strengthening your pelvic floor but a trick I like is the tooth brush challenge. This is best if you have an electric toothbrush, manual will make it significantly more difficult. Don’t worry, we are going to be brushing our teeth with the toothbrush (I heard you!).

When you are ready to start brushing, do your zip up, now stand on one foot, keep the zip done up. Back to both feet after 10 seconds, then do the other side. You can keep this going for the full 2 minute timer on your toothbrush or just do 3 each side.

Lengthening: The Release Reset

To relax your pelvic floor we are going to also floss the nerves in the lower back. You will need a cushion, yoga block, or rolled up jumper for this one. Lye on your back, take your feet wider than your hips but your feet close enough that you can tickle your heels. Put the block, cushion, jumper between your knees and gently (20%) press into the object. As you inhale, you are going to make your ribcage as large as possible and lift your hips an inch off the ground, exhale the breath all the way out as you lower down, repeat raising a tiny bit more off the ground with each rep. If you get any nervy sensations into the hips or low back, reduce the height and go again. You will be able to increase the height over reps and over sets.

Your pelvic floor doesn’t fail you — it just needs to know you’ve got its back (and its front). Take care of your gut, your core, and your crown — because strength that starts inside lasts a lifetime.