If it feels like you’re running to the loo every five minutes or can hardly make it to the end of a bus ride before needing a pee, then you might be one of the 6 million women living in the UK with urinary incontinence. That’s a heck of a lot of us being bothered by our bladders.

Aside from the frequent trips to the bathroom and the leakage and discomfort they can cause, poor bladder health can lead to more serious issues. Interstitial cystitis (IC) (also known as ‘painful bladder syndrome’) can leave us with pain spreading from the bladder and into the pelvis. If you’ve ever had a UTI, you’ll know the horrendous feeling of peeing shards of glass every time you need to use the loo.

So, what’s food got to do with this?

Let’s be real: no amount of healthy eating is going to cure you of a chronic UTI. And when incontinence is caused by weakened pelvic floor muscles, medication or hormonal changes, physiotherapy or the right medical help is going to do more than swapping out your meal prep. That said, many of us are unaware that what we’re eating and drinking can have an impact on our bladder health.

To find out how, we caught up with Ruth Tongue, nutritionist at Elements, for her top tips on the food habits to avoid. 

The habit: you’re going too hard on caffeine

Hands up if your day doesn’t start until you’ve loaded up on a steaming cup of coffee. But if you’re fuelling up on umpteen cups of tea, coffee or energy drinks, you’re putting your bladder under stress.

“Caffeine is a bladder irritant,” says Tongue. “It increases urine production and can lead to more frequent urination and urgency.” If you’re struggling with an overactive bladder or bladder sensitivity, her advice is to try cutting back on caffeine and see if that helps sort you out.

“Try decaffeinated versions of your favourite coffees and teas, or switch to herbal teas. Staying hydrated with water or bladder-friendly drinks like cranberry juice (without added sugars) can also help maintain bladder health without the irritative effects of caffeine,” she adds.

The habit: you’re a spicy food fiend

Chillis and hot spices can offer a whole host of benefits, but Tongue says that if you’re suffering from bladder issues and incontinence, it might be time to press pause on your Friday night curry habit.

“Spicy foods, like hot peppers, chilli and curry spices, can irritate the bladder lining, leading to frequent and urgent trips to the loo,” she says. That’s especially true if you’re prone to bladder issues or have a condition like IC.

But dialling down the heat doesn’t mean giving up on flavoursome food altogether: “Experiment with milder seasonings, such as basil and parsley or turmeric and ginger, which have anti-inflammatory properties,” says Tongue. 

The habit: you skip the probiotics

Eating for better bladder health isn’t all about cutting things out. Tongue advises adding fermented foods to your diet to help combat bladder issues. As a bonus, your gut is sure to be a fan of this move too.

“Foods like natural yoghurt, kefir, kimchi and kombucha are not only delicious but packed with nutritional benefits,” says Tongue. “Evidence suggests that consuming probiotics regularly can help to prevent UTIs.”

The habit: you’re a salt adder

Not only does adding salt to the pan level up the flavours of our favourite recipes, but salt helps our bodies to function and we couldn’t survive without it. That said, the NHS recommends not going over a maximum of 6mg salt per day, which is easy to do when splashing out on a takeaway or your go-to ultra-processed snack.

When it comes to your bladder, Tongue says it might be worth checking how liberal you are with the salt shaker. “A diet high in sodium can lead to fluid retention, which puts more pressure on the bladder and increases the frequency and urgency of urination.”

“Reduce salt intake by avoiding processed and packaged foods. Instead of ultra-processed foods, cook with fresh, whole foods and season meals with milder herbs and spices rather than salt,” she adds.

The habit: the booze is adding up

We all enjoy the odd boozy brunch or chilled vino in the sun, but if you’re running into bladder problems, alcohol might be making things worse.

“Alcohol is a diuretic, which means it increases urine production and can lead to more frequent urination and urgency,” says Tongue. Plus, it can irritate the bladder lining and relax our muscles, making accidental leakage more likely.

“Limit alcohol intake to moderate levels or avoid it altogether, especially if prone to bladder issues. Opt for non-alcoholic alternatives like flavoured water, mocktails or sparkling water with a splash of fruit juice,” she says.

It’s all about figuring out what works best for you and your body. “It’s not about drastic changes, but simple, mindful choices can have a big impact on your bladder health over time.”

Images: Getty