How to Create a Diet That Manages Urinary Incontinence

Urinary incontinence and overactive bladder can become socially crippling and anxiety-inducing syndromes. Learning how to calm a bladder and keep urinary flow in check is vital to a steady work, home, and social life. A healthier diet can lead to better urinary tract health. Health treatments like those at can help women who suffer from urinary incontinence. Keep an eye out for acidic foods, caffeinated drinks, and alcohol, as they may exacerbate issues with urinary incontinence.

Foods to Embrace

1. Fiber
Having a diet high in fiber can lead to better digestion overall. Constipation can cause abdominal pressure and lead to bladder complications, so look for fruits, supplements, and grains that add fiber to a diet.

2. Fruit Juice
Sometimes loss of bladder control is a symptom of a urinary tract infection. Keep healthy with fruit juices that contain cranberry, blueberry and pomegranate. The acidity levels in these juices can help clean out the bladder and urinary tract, boost antioxidants in a diet, and provide vitamins.

3. Cooked Onions
Onions can be very upsetting to a bladder if eaten raw, so avoid sandwiches, pizzas, and other foods that incorporate raw onions. For onion-fans, consider sautéing or roasting them before adding onions to a dish.

4. A Healthier Diet, Overall
Some bladder problems go hand-in-hand with weight management issues. If one is overweight and suffering from urinary incontinence, look at adding a variety of healthy fruits and vegetables to the diet. Work with a doctor and fitness coordinator to find safe weight lost strategies. Often, a healthy weight can lead to better bladder control.

What to Avoid

1. High or Low Water intake
Hydration is a crucial element for your body, and most people are dehydrated due to high caffeine or alcohol intake. But over-hydrating can cause issues with incontinence. Find a water bottle with liquid measurements, monitor water intake, and adjust drinking to a moderate amount. Spread water drinking out over the day and do not binge on water.

2. Caffeine
Stimulants like coffee, tea, and soda all contain caffeine, which is a diuretic. This can place more stress on a bladder and lead to instances of leakage. Consider drinking less caffeine and replacing coffee with herbal teas instead. Abandoning sodas can also reduce daily caloric intake, helping to regulate weight and bladder pressure.

3. Alcohol
Like caffeine, alcohol is a diuretic that can lead to sudden urges to urinate or even accidental bladder leakage. Depending on how much alcohol has been consumed, a person’s judgment can be adversely affected, causing one to not make it to a restroom in time.

4. Spicy Foods
Hot and spicy foods can irritate a bladder. When cooking, replace hot spices with alternative herbs to retain a complex flavor. Do not incorporate chilies, sriracha sauce, wasabi, or other spicy ingredients into dishes.

Making a major overhaul in diet doesn’t happen overnight. Use discretion with these foods to embrace and avoid, making changes incrementally. Slowly replace caffeine, spices, and other foods with healthier alternatives. Monitor urine patterns and keep hydrated. Consult a doctor if urine is discolored or if bladder problems persist or get worse.

Drew Hendricks
Drew Hendricks is a tech, social media and environmental addict. He's written for many major publishers such as National Geographic and Technorati.

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