Kaaiaa Pelvic Floor Physiotherapy
Kaaiaa Pelvic Floor Physiotherapy

    A Guide to Healthy Pregnancy Nutrition for Pelvic Health

    Thursday, January 11, 2024 10:38 AM Comment(s) By Nav Grewal, PT

    Nutrient-Rich Nourishment For You and Baby


    Embarking on the journey of pregnancy necessitates a thoughtful approach to nutrition, especially when considering the intricate needs of the pelvic region. In this comprehensive guide, we will delve into the importance of doctor-recommended nutrients and foods to support both maternal well-being during this transformative time. NOTE: Please refer to your primary healthcare practitioner for approval and information, below are simply suggestions.

    Key Nutrients for Health During Pregnancy:

    1. Calcium:

      Why it's important: Calcium is essential for the development of the baby's bones and teeth. It also plays a pivotal role in muscle function, including the pelvic floor muscles.

      Recommended Foods:

      • Low-fat dairy products (milk, yogurt, cheese)
      • Leafy green vegetables (kale, collard greens, broccoli)
      • Fortified plant-based milk (almond, soy, or rice milk)
    2. Protein:

      Why it's important: Protein supports the development of the baby's tissues and organs. It also aids in the maintenance and repair of maternal tissues, including the pelvic floor muscles.

      Recommended Foods:

      • Lean meats (chicken, turkey, lean beef)
      • Fish (especially low-mercury options like salmon)
      • Eggs
      • Legumes (beans, lentils, chickpeas)
      • Nuts and seeds
    3. Iron:

      Why it's important: Iron is crucial for preventing anemia, a condition that can contribute to fatigue and weakness. Fatigue can strain the pelvic floor muscles.

      Recommended Foods:

      • Lean meats
      • Poultry
      • Fish
      • Legumes
      • Fortified cereals
    4. Omega-3 Fatty Acids:

      Why it's important: Omega-3 fatty acids support the baby's brain and eye development. Additionally, they have anti-inflammatory properties that can benefit pelvic health.

      Recommended Foods:

      • Fatty fish (salmon, mackerel, sardines)
      • Chia seeds
      • Flaxseeds
      • Walnuts
    5. Fiber:

      Why it's important: Adequate fiber intake prevents constipation, a common issue during pregnancy that can contribute to pelvic discomfort.

      Recommended Foods:

      • Whole grains (brown rice, quinoa, oats)
      • Fruits (especially with the skin)
      • Vegetables
      • Legumes
    6. Folate (Folic Acid):

      Why it's important: Folate is crucial for preventing neural tube defects in the developing baby. It also supports overall maternal health.

      Recommended Foods:

      • Leafy green vegetables
      • Fortified cereals
      • Lentils
      • Oranges
      • Avocado
    7. Vitamin D:

      Why it's important: Vitamin D is essential for calcium absorption, contributing to bone health.

      Recommended Foods:

      • Fatty fish
      • Fortified dairy products
      • Eggs

    Practical Tips for Incorporating Doctor-Recommended Nutrients:

    1. Diversify Your Plate:

      Aim for a colorful and varied plate to ensure a broad spectrum of nutrients. Include a mix of fruits, vegetables, lean proteins, and whole grains in each meal.

    2. Small, Frequent Meals:

      Instead of three large meals, opt for smaller, more frequent meals throughout the day. This approach can help manage blood sugar levels and ease digestion.

    3. Hydrate Wisely:

      While staying well-hydrated is crucial, consider incorporating hydrating foods such as water-rich fruits and vegetables into your diet.

    4. Supplement Safely:

      Work closely with your healthcare provider to determine if prenatal supplements are necessary to fill any nutritional gaps. Common supplements during pregnancy include folic acid, iron, and omega-3 fatty acids.

    5. Mindful Eating:

      Practice mindful eating by paying attention to hunger and fullness cues. This approach can prevent overeating and support healthy weight gain during pregnancy.


    Doctor-recommended nutrients form the foundation of a healthy pregnancy, nurturing both maternal well-being and optimal pelvic health. By incorporating a variety of nutrient-rich foods into your diet, you are not only supporting the growth and development of your baby but also laying the groundwork for a comfortable and healthy pregnancy journey. Always consult with your healthcare provider for personalized nutrition advice tailored to your unique circumstances.

    Nav Grewal, PT