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HealthSheets™

Pelvic Wellness Program

 

 

BOWEL DIET AND SELF-HELP

Fecal and flatal incontinence, constipation and bowel problems could be improved by making changes in diet, exercise and avoid straining on the pelvic floor muscles.

 

PREVENT CONSTIPATION AND AVOID STRAINING

  • High fiber diet and hydration will keep bowels bulky yet soft, aim for 25-28 grams of fiber in your diet (introduce fiber gradually), Drink at least 6-8 glasses of water a day.
  • Daily exercise to keep bowels moving and pelvic floor healthy
  • Straining during bowel movements can weaken and further stretch the pelvic floor and nerves and worsen prolapse. Try to relax during a bowel movement, do not hold breath and take your time
  • Time bowel movement: make an effort to go regularly, emptying bowels after meals.  Avoid postponing trips to the bathroom and go when your first feel the urge
  • 1-3 movements each day is normal

 

DIET TIPS

  • Fiber can bulk up the stool making it easier for control and less likely for incontinence accidents. The following are good sources of fiber:
  • Bran: Try in cereal, oatmeal or muffins
  • Wheat germ or ground flack seed:  1-3 tablespoons per day
  • Brown rice
  • Fiber breads
  • Popcorn
  • Leafy vegetables: spinach, broccoli, lettuce
  • Prune juice
  • Applesauce
  • Avoid fast food: high fat content

 

STIMULANTS FOR THE BOWELS: (LOOSEN STOOLS)

  • Spicy foods

  • Caffeine

  • Milk or lactose products

 

 SLOWING AND BINDING THE STOOLS:

  • Bananas and Rice

  • Sometimes Cheese and Yogurt (avoid if lactose intolerant)

 

BULK-FORMING STOOL SOFTENERS:

  • Metamucil

  • FiberCon

  • Colace

  • Take with plenty of water