5 foods to eat and 3 to avoid if you have an overactive bladder

Overactive bladder (OAB) is a condition where your bladder can’t hold urine normally. Imagine your bladder like a small balloon that carries your urine. With OAB, this balloon is too eager to empty even when it’s not full. It can lead to sudden urges to go to the bathroom, frequent trips to the restroom and, sometimes, accidental leakage.

Paying attention to what you eat is crucial in managing OAB symptoms. Certain foods and drinks can irritate your bladder, making those sudden urges more frequent or intense. On the contrary, other foods can help support bladder health and reduce these uncomfortable symptoms.

5 Foods to Eat for Overactive Bladder

Your diet can be a powerful ally if you’re navigating the challenges of an overactive bladder. Here are five bladder-friendly foods that can help you manage OAB effectively.

1. High Fiber Foods

Fiber is vital in reducing constipation, especially if you have OAB. When you’re constipated, your bowels are full, and this puts extra pressure on your bladder. This pressure can worsen your symptoms, like the urgent need to go to the bathroom. Fiber helps by keeping your bowel movements regular and soft, easing this pressure on the bladder.

Experts suggest aiming for 14 grams of fiber for every 1,000 calories you consume daily. This amount helps maintain a healthy digestive system, which supports bladder health. Including fiber-rich foods in your diet — like fruits, vegetables and legumes — can be a delicious way to reach this goal.

2. Lean Proteins

Lean proteins are a fantastic choice for those with an OAB because they’re less likely to irritate your bladder than heavier, fatty meats. These foods — like chicken, turkey, fish and plant-based options — provide the essential nutrients your body needs without the extra fat that can exacerbate symptoms.

Eggs are a great example of a lean protein that’s bladder-friendly and nutritious. With only about 70 calories per serving, eggs are a low-calorie option with a high-quality protein punch. It makes them an excellent choice for your diet, especially if you’re mindful about managing OAB.

3. Fruits With Low Acid Content

When managing overactive bladder symptoms, which affect about 16% of the adult population, choosing suitable fruits can make a significant difference. Fruits with low acid content are particularly beneficial, as they are less likely to irritate the bladder. Here are some of the best choices:

• Pears: They are mild, easy on the bladder and can be a sweet addition to your diet.
• Bananas: They are low in acid, known for their potassium content and great for OAB.
• Apples: Versatile and low in acid, they are a bladder-friendly snack.

4. Whole Grains

Unlike their refined counterparts, these grains retain all parts of the grain kernel, including the bran, germ and endosperm. It means they come with fiber, vitamins and minerals.

The high fiber content in whole grains is particularly beneficial for bladder health. Additionally, whole grains have a lower glycemic index compared to refined grains. They help maintain stable blood sugar levels, benefiting overall health and potentially reducing bladder irritation.

5. Nuts and Seeds

The protein and healthy fats in nuts help repair and strengthen muscles, including those in the bladder and pelvic area. It is crucial for individuals with an overactive bladder, as stronger pelvic muscles can lead to better bladder control and reduced symptoms.

Incorporating a variety of nuts — like almonds, walnuts and cashews — into your diet can help you enjoy these benefits. You can eat them as snacks, add them to salads or use them in cooking, making them a versatile and beneficial component of a bladder-friendly diet.

3 Foods to Avoid with an Overactive Bladder

Certain foods and drinks can trigger or worsen your OAB symptoms. Here are three types of foods that you might want to steer clear of if you’re dealing with OAB.

1. Caffeinated Beverages

Caffeine is a common irritant for those with an overactive bladder. It’s a diuretic that increases the amount of urine your body produces. It can lead to more frequent trips to the bathroom and worsen the urgent need to urinate. Additionally, it can irritate the bladder’s lining, increasing discomfort.

It can also lead to headaches in some individuals. This happens either through caffeine withdrawal, which occurs when regular consumers suddenly decrease their intake, or by affecting blood flow in the brain.

2. Acidic Foods

It can exacerbate bladder irritation, especially for those with an OAB. Acidic foods can irritate the bladder’s lining, increasing discomfort and sensitivity. When the bladder lining is irritated, it can cause symptoms like a strong, frequent urge to urinate or pain and discomfort.

Foods that irritate the bladder include tomatoes, citrus fruits and vinegar. They are high in acid and can potentially trigger or worsen OAB symptoms. When you consume these foods, their acidic nature can create an unfriendly environment in the urinary tract. This irritation can aggravate the bladder, making OAB symptoms more pronounced.

3. Spicy Foods

The compounds in spicy foods that irritate the bladder — like capsaicin — can irritate its lining. This irritation can lead to an increase in OAB symptoms, such as frequent urge to urinate or a sudden, strong need to go to the bathroom.

Additionally, spicy foods can temporarily increase your metabolic rate. This increase can lead to stomach cramping and pain in some individuals. The discomfort in the stomach and the increased activity in the digestive system can put additional pressure on the bladder, potentially worsening OAB symptoms.

Balancing Your Plate for a Happier You

As you embark on this journey to manage your overactive bladder through diet, remember that everyone’s body is unique. It’s always a good idea to consult health care providers for personalized dietary advice.

Embrace this opportunity to explore new foods and find what works best. Managing OAB through diet is not just about restrictions — it’s a chance to discover various delicious, nutritious options that can enhance your quality of life.