The Dos and Don’ts for Managing an Overactive Bladder Through Diet
Changing your lifestyle and diet can make you less likely to have overactive bladder issues.
People living with an overactive bladder often can find relief by changing their diet.
Avoiding things that irritate the bladder, regulating your amount of fluid intake, and increasing your dietary fiber are just a few of the ways you can eat better to improve the symptoms of overactive bladder (OAB).
Find out more about the dos and don’ts of managing this condition through diet.
Doctors have identified a number of foods and drinks that can worsen overactive bladders, including:
When these foods and drinks collect in the bladder, it can cause irritation resulting in bladder muscle spasms. Those spasms can create the sudden urge to urinate and increase your frequency of urination. Because each person will react differently to trigger foods — coffee might bother one person, while dairy can be problematic for someone else — doctors suggest keeping a food journal so you can see which foods affect you the most.
But there are certain beverages that are known to cause repeat trips to the bathroom. Even a moderate amount of alcohol, coffee, tea, or soda will increase the amount of urine your bladder must manage. One study showed that nearly one-half of people over the age of 60 who drink more than 300 milligrams (mg) of coffee a day (a little over a cup) suffered from overactive bladder symptoms, which was significantly higher than peers who did not consume large amounts of caffeine.
Also, chemicals in cigarettes have been shown to irritate the bladder and increase the risk of bladder cancer. Smoking can cause coughing spasms that increase problems with stress incontinence. The American Cancer Society offers extensive resources on quitting, noting smokers are at least 3 times more likely to get bladder cancer compared with nonsmokers.
Tackle incontinence by making your diet as simple as possible.
Since constipation can cause or exacerbate urinary incontinence, you should also make sure you’re getting enough fiber by filling your daily diet with the following foods:
“For most of these things you can do a little trial and error — try certain elimination diets or eliminate certain fluids to see if there’s a positive impact,” says Benjamin M. Brucker, MD, a urologist at NYU Langone Health in New York City. He advises that it’s best to start with bland foods and slowly add things back.
There are a number of juices that are less irritating to your bladder than others, including apple, grape, cherry, and cranberry. These juices also help by making urine more acidic, preventing the spread of bacteria and controlling urine odor. But beware of additives in these drinks. One study noted that artificial sweeteners can increase the likelihood of OAB. And remember to drink plenty of water, which is the best way to hydrate your body.
Overall, you should drink six to eight 8-ounce glasses of fluid every day. If you drink less, your urine might become concentrated and irritate your bladder. If you drink more, you might overtax your bladder and make matters worse.
“If you’re complaining of peeing too frequently or having leakage episodes, 40 to 60 ounces a day is reasonable,” says Dr. Brucker.
To further ease your overactive bladder, avoid drinking a lot of fluid at one time. Sip 2 or 3 ounces every 20 to 30 minutes between meals. Cutting off fluid intake a few hours prior to bedtime also will help.
“We know that surgeries and medication can be very effective, but we also know that lifestyle modifications can be very effective,” says Brucker. “Medication can work, lifestyle can work, but if you’re doing both, even better.”
Additional reporting by Kalah Siegel.
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