Fecal Incontinence and Constipation
Relaxation is key.
The pelvic floor muscles also help with bowel control. Sometimes when our muscles aren’t strong enough we will have fecal leakage or even constipation. It is super important to also make sure you are eating a healthy, high fibrous diet with foods that are not irritating to your gut. It is strongly advised to see a pelvic floor specialist to help with your PFM function and help with your bowel control. To figure out how you begin strengthening your pelvic floor prior to seeing a pelvic health specialist, refer to the section on how to begin strengthening your PFM.
For constipation, fiber, water, exercise, and PFM relaxation is key. Sometimes constipation is actually what is causing the fecal leakage. Posture on the toilet is also very important to help you completely empty your bowels.
It is very helpful to use a ‘Squatty Potty’ or a step stool to elevate your feet. The next important step to EXHALE as you push like you are blowing out birthday candles. If you hold your breath and strain, that causes a lot of intra abdominal pressure which can lead to increased difficulty voiding, hemorrhoids, prolapse, hernias, etc. So, elevate and exhale. Pooping should be relaxing and fun. Do not sit on the toilet for more than 5 minutes. If it’s taking you longer than that, get up, go meditate for a few minutes (I swear to you it helps), and come back later.
This is the Bristol Stool Chart. We typically want our stool to look like types 3 and 4. If we are on the 1-2 side of the scale, we want to increase our fiber intake. If we are on the 5-7 side of the scale we want to intake more soluble fiber. Below is graph of types of fiber breaking it down into soluble and insoluble fiber. Happy eating and happy pooping!
Types of Fiber
INSOLUBLE FIBER
Whole wheat
Cauliflower
Green beans
Carrots
Corn
Spinach
Broccoli
Zucchini
Dark leafy greens
Brown rice
SOLUBLE FIBER
Oatmeal /oat bran/ oats
Nuts / seeds
Beans/lentils
Apples/pears/strawberries
Brussel sprouts
Sweet potatoes
Flax seeds/sunflower seeds
Hazelnuts
Avocados
Dates