Leaking Stool or Staining Your Underwear? Let’s Talk (You’re Not Alone) 💛
If you’re reading this because you’ve noticed stool leakage, staining in your underwear, or trouble controlling gas — I want you to know something right away:
You are absolutely not alone.
And I’m not just saying that to be nice.
Up to 1 in 4 adults experience fecal (bowel) incontinence at some point, and about 1 in 5 women over 40 deal with it. Symptoms can range from occasional soiling or gas leakage to strong urgency or difficulty fully controlling bowel movements.
My kids think fart jokes are hilarious (as kids do).
But when gas or stool leakage isn’t controllable, it stops being funny — fast.
For many people, this becomes deeply embarrassing and isolating. I’ve worked with clients who avoided social events, travel, or even leaving the house because they were afraid of leaking or smelling. And honestly? That fear makes total sense.
Because fecal incontinence is so personal, many people suffer in silence instead of asking for help. But here’s the good news: this is something that can often be improved — and sometimes completely resolved — with the right care.
Common Risk Factors (You’re Not Doing Anything “Wrong”)
Fecal incontinence can happen for many reasons, including:
Pelvic floor injury during childbirth
Perimenopause or menopause (lower estrogen affects muscle strength)
Irritable bowel syndrome, colitis, or chronic diarrhea
Abdominal or colon surgery
Radiotherapy to the pelvic area
Spinal cord injury
Obesity
If any of these apply to you — you’re not broken. Your body has just been through a lot.
What Can Help (Yes, There Are Solutions)
Many symptoms can be managed with a few key strategies:
💪 Pelvic Floor Strength & Control
Strengthening the muscles around the anus can greatly improve control — but it’s not just about squeezing. Knowing how to relax those muscles matters too. A pelvic floor physio can guide you through this safely and effectively.
🥦 Stool Consistency Matters
Loose stool is harder to control. Foods like cooked vegetables can help firm things up. If diarrhea is common, some people find that psyllium husk (mixed with applesauce) helps regulate stool consistency.
🌸 Hormones Matter Too
During perimenopause and menopause, lower estrogen can weaken pelvic floor tissues. Some people benefit from topical estrogen, applied locally — something you can discuss with your doctor.
A Simple Tip to Reduce Soiling 🚽
After a bowel movement:
Before wiping, do three quick, strong pelvic floor squeezes around the anus
Then hold one strong contraction for 10 seconds
This helps clear any remaining stool from the anal canal
Wipe gently using soft toilet paper moistened with warm water
Avoid scented wipes, alcohol-based products, talcum powder, or heavily fragranced toilet paper — these can irritate sensitive skin.
What If Urges or Leaks Feel Truly Uncontrollable?
Establishing a regular bowel routine can make a huge difference — choosing a time and place where you feel relaxed and unhurried.
For people who worry about leaking or odor despite this, anal plugs (medical devices — not sex toys!) can be helpful. They work similarly to a tampon by absorbing leakage and providing gentle containment. These are medical tools designed specifically for bowel incontinence.
Let’s Talk About Gas 💨
If gas leakage is an issue, you might try:
Reducing carbonated drinks, dairy, wheat, sugar, beans, and raw veggies
Avoiding chewing gum and eating too quickly
Trying digestive enzymes or probiotics
Small changes can sometimes make a big difference.
Want to Lower Your Risk Going Forward?
You can help protect your pelvic floor by:
Avoiding constipation
Maintaining a healthy body weight
Not smoking
Constipation and obesity put extra strain on pelvic floor tissues, while smoking reduces oxygen flow to muscles — all of which can affect bowel control over time.
How a Pelvic Floor Physio Can Help 💛
Pelvic floor physiotherapy isn’t just exercises. It can include:
Teaching proper pelvic floor activation and relaxation
Biofeedback to help retrain bowel control
Manual therapy to release scar tissue from childbirth
The goal? Confidence, dignity, and freedom.
A Final, Gentle Reminder
Fecal incontinence is common.
It is medical.
And it deserves care — just like any other health issue.
Pelvic floor physios talk about this all the time (nothing shocks us, promise). Help is available, and you don’t have to live your life around bathroom access or spare underwear.
You deserve comfort, confidence, and support — and yes, things can get better 💛
Mia Dang, PT, is a pelvic physiotherapist with extensive supplementary training in pelvic floor physiotherapy and perinatal care