We’ve all been there: you’re halfway through your day when you suddenly recognise the tell-tale signs of an impending UTI or clock mid-HIIT session that perhaps your pelvic floor isn’t what it used to be. Bladder conditions are surprisingly common, with research showing that 40% of women deal with some form of incontinence and even more have had an acute UTI. For some people, the issues are chronic and long-lasting: studies show that around 5 million adults in the UK have an overactive bladder, while 9.6 million women have some form of bladder problem. And while that can require medical treatment and/or physio, it’s also a fact that our diet can be a powerful tool for improving symptoms and reducing the risk of issues in the first place. 

“When it comes to bladder health, your diet plays a surprisingly significant role,” says Lucy Diamond, registered dietitian and clinical director at Oviva. “As a registered dietitian specialising in urological nutrition, I can confidently say that what you eat and drink directly influences bladder function, comfort and overall urinary tract wellness.”

With this in mind, let’s take a look at how you can optimise your urinary health and wellbeing via the foods you put on your plate. 

We know that diet has a huge impact on overall health, and alongside other lifestyle factors and genetics, the science shows that what we eat plays an important role in bladder health. 

“Your dietary choices can either exacerbate or alleviate bladder-related issues,” says Diamond. “Certain foods and beverages can irritate the bladder lining, increase inflammation, contribute to UTIs or help strengthen pelvic floor muscles and reduce bladder sensitivity.”

It’s important to note that simply changing our diet isn’t going to be a magic bullet for bladder problems, and if you’re struggling with recurring UTIs or pelvic health problems, it’s important to talk to your GP. 

Many foods can beneficially impact bladder health and function, and they’re all ones you’re likely to already be eating. 

Pears, bananas, blueberries and cranberries

“A diet rich in anti-inflammatory and hydrating foods can help soothe the bladder and strengthen pelvic floor muscles,” says Eleanor Hoath, head nutritionist at Healf. “A diet high in fruit and vegetables can support bladder function.”

Cranberries and cranberry juice are recommended for the treatment and prevention of UTIs for good reason. “Cranberries often pop up in conversations around urinary tract infections, and this is partly because of an active ingredient called A-type proanthocyanidins (PACs), found in them,” says nutritionist Riya Lakhani-Kanji. “What makes these PACs particularly special is their unique ability to hamper the adhesion of E.coli bacteria to the walls of the urinary tract. Essentially, these PACs act as a slippery shield, making it harder for harmful bacteria to stick around and cause infection, aiding relief and a healthier bladder in general.”

But don’t stop there: other fruits such as blueberries, pears and bananas are also beneficial. “Pears contain malic acid and can help reduce the formation of kidney stones,” says Dr Deborah Lee, a GP, sexual and reproductive healthcare and menopause specialist at Dr Fox Pharmacy. “Likewise, bananas are rich in vitamin C, which is a powerful antioxidant and has antibacterial properties.”

High-fibre vegetables 

Plump for leafy greens, winter squash, potatoes and green beans. A handy tip is that if it’s good for your gut, the likelihood is your bladder will love it too, so anything high in fibre is a winner. 

“Fibre-rich vegetables such as leafy greens, broccoli and squash can help support bowel regularity, which reduces pressure on the bladder,” says Hoath. “On days where you’re struggling to achieve your vegetable goals, I recommend including a high-quality supplement that includes probiotics for promoting vaginal and urinary tract health, helping to keep UTIs at bay.”

Lean protein

When it comes to good sources of protein, our bladders love tofu, chicken, eggs and fish. “Lean protein is less likely to cause bladder inflammation than fried, high-fat proteins,” says Dr Lee. “Chicken, fish and eggs are especially bladder-friendly, and when paired with some high-fibre whole grains, they make an ideal meal. Like vegetables, whole grains are high in fibre, so they can help prevent constipation. A full rectum presses on the bladder and can make urinary symptoms worse.”

If childbirth or menopause has wreaked havoc on your pelvic floor, Hoath suggests combining protein-rich foods (like eggs, lean meats and legumes) with vitamin C (citrus fruits) to aid tissue repair and collagen production.

Fermented foods

We’re talking live, natural yoghurts, kimchi, sauerkraut and other kinds of probiotics. As ever, it’s a good idea to try whole food options first before going down the supplement route – but if you’re really struggling with bladder issues or can’t handle the zing of sour cabbage, then capsules might be a good idea. 

“It’s been suggested that probiotics, which promote good bacteria in your body, can be beneficial for urinary health,” says Lakhani-Kanji. “They may help keep the urinary tract healthy and free from harmful bacteria. It can be a good idea to take this in capsule form, as capsules are resistant to stomach acid allowing them to travel to the intestine where the live bacteria can be the most effective for the bladder.”

It won’t surprise you to learn that staying well hydrated is key to urinary health. When peeing is painful, the temptation not to drink enough is high – but trust us when we say that dehydration will only make things worse in the long run. 

“Staying well-hydrated can help your body naturally flush the urinary system and potentially speed recovery from a UTI as well as keeping the bladder healthy from day to day,” advises Lakhani-Kanji. “Try to drink plenty of water each day. Avoid irritants like caffeine, alcohol, spicy foods and artificial sweeteners if you are suffering from any bladder-related discomfort.”

Images: Getty