We hear it all the time: eat more fiber.

And for many people, that is great advice. But what happens when you are postpartum, healing from a perineal tear, dealing with pelvic floor tension, scar tissue, or trying to get an anal fissure to finally heal?

In this episode of the FERN Rising Podcast, I’m sharing a lesson I learned firsthand during my own postpartum recovery: stool softness and stool size are not the same thing.

My stools weren’t hard. I wasn’t constipated. I was going every day. But they were simply too large for tissues that were still healing, and the repeated mechanical stress was contributing to ongoing bleeding and irritation.

We talk about why postpartum anatomy changes the conversation around fiber, including healing perineal tissue, scar tissue, low estrogen while breastfeeding, and a pelvic floor that may be tight and guarded rather than simply “weak.”

In this episode, I cover:

• The difference between stool consistency and diameter
• Soluble versus insoluble fiber and why both can have very different effects on stool
• Why more fiber isn’t always better during certain stages of healing
• How scar tissue and pelvic floor hypertonicity can make larger bowel movements more traumatic
• The high-fiber foods I temporarily reduced during my own recovery
• How I’m preparing vegetables, fruit and carbohydrates differently while healing
• Protein and nutrient-dense foods that can support postpartum tissue repair without creating excessive structural bulk
• Bathroom positioning, breathing and pelvic floor relaxation strategies
• Why this is a temporary healing strategy, not an argument against fiber

The takeaway is not that fiber is bad. It’s that fiber recommendations need to match your tissue, your symptoms and the season your body is in.

Sometimes the healthiest choice isn’t adding more. Sometimes it’s reducing mechanical stress long enough to give injured tissue the opportunity to heal.

Because in postpartum recovery, our goal isn’t simply to have a bowel movement. Our goal is to have a bowel movement that allows our tissues to heal.

If this episode resonates with you, share it with another postpartum woman who may be quietly struggling with the same thing.

Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations.