What to eat to help with incontinence


Maintain a healthy balance
The digestive and urinary systems are linked. Acid levels can have an impact on your bladder, making incontinence worse. To maintain a healthy balance, eat more alkaline-forming foods:

  • Vegetables – cauliflower, broccoli, spinach, celery, kale, onions, peas.

  • Fruits – apples, bananas, grapes, melon, orange, pears, watermelon.

  • Protein – almonds, tofu

  • Spices – cinnamon, ginger, mustard

Bump up the fibre
Constipation can weaken the pelvic floor as you strain to empty your bowels – and a full bowel can also push down onto your bladder.

Deal with constipation by eating more fibre-rich foods; berries, apples, plums, broccoli, whole grains, dried fruit and legumes to help you to digest food more efficiently and prevent constipation. 

Get handy with herbs
Add bladder-friendly, non-irritating herbs such mint, parsley, thyme and oregano to flavour foods and help soothe the bladder.

Stay hydrated
Though it might sound contradictory, drinking water can help incontinence, if you get the balance right. Too much can make bladder issues worse and too little can cause dehydration, impacting on kidney function and making urine more concentrated, and likely to irritate the bladder. Women should try to drink 1.5 -2 litres (6-10 average mug sizes) of liquid per day. According to advice from the Bladder & Bowel Community website this can include decaffeinated teas and coffee, all types of diluted fruit juices, non-acidic fresh drinks, red bush tea and herbal teas such as, mint tea and dandelion leaf, that are gentle diuretics which might help to support kidney filtration. Check out our blog post Good Hydrations.


Laura Llewellyn