A well-balanced diet is an integral part of healing your pelvic floor dysfunction holistically. The right foods and nutrition can promote the health of your pelvic floor which will then lead to a decrease in pelvic pain.

Our Integrative and Functional Nutritionist can help you dial in your diet and program a suitable nutrition plan for you.

Foods to Eat

Anti-inflammatory or foods that aid digestion

  • Drink plenty of water

  • Herbal/Caffeine-free teas

  • Low-acidic fruits and veggies: apricots, melons, bananas, and carrots

  • Certain spices: turmeric, garlic, ginger, lemon zest, and parsley

  • Fish high in Omega-3 fatty acids

  • Healthy fats from olive oil, coconut oil, avocados, ghee, and nut oils

  • High-fiber foods: whole grains, fruits, nuts, seeds, vegetables, and legumes

Foods to Avoid

Foods that irritate the pelvic region and bladder

  • Caffeinated beverages

  • Carbonated beverages: soda

  • Alcohol

  • Highly acidic fruits and veggies: tomatoes, cranberries, and oranges

  • Spicy foods

  • Artificial sugars and sweeteners: ex – Splenda

"I think of exercise as the father of the body and nutrition as the mother."

- Mandy Ingber


Having a balanced diet is always important, but even more important while you are pregnant as the foods you put in your body are the main source of nutrients for your baby. Many pregnant women do not get enough of vital nutrients such as iron, folate, calcium, vitamin D, or protein. These needs can usually be met with a healthy balanced diet that includes plenty of fruits, vegetables, whole grains, and proteins.

During pregnancy, it is recommended that women gain the appropriate amount of weight, maintain a balanced diet, take the appropriate vitamin and mineral supplementation, eat approximately 300 extra calories per day, keep sweets and fats to a minimum, and drink plenty of fluids. In addition to promoting health in the mother and the baby, a well-balanced diet can help reduce some unpleasant pregnancy symptoms such as nausea, heartburn, bloating, and constipation. If you need more information or want someone to guide you through your nutritional needs, our nutritionist can help you.


Nourishment after the birth of your baby is equally as important as it is during pregnancy, rather you are breastfeeding or not. Proper nutrition through a well-balanced diet is essential to helping your body heal after growing a baby for 9 months, then laboring and delivering the baby, regardless of how you delivered. Not only does this benefit the mom, a balanced diet of protein, calcium, fluids, etc. will help to produce nutritious breast milk for the baby.

Eating the right foods not only aids in healing you physically but mentally as well. It’s no secret that being a new mom (or a mom for the third time) is hard! Adequate nutrition (an extra 500 calories per day) with a focus on a few key nutrients could help decrease your risk of postpartum depression. As sleepless nights and long days are ahead, you will need all the energy you can get, and fueling yourself properly will give you more energy and allow your body to recover as you care for your new baby.