What Are the Best Foods to Eat for an Overactive Bladder?

A good way to start managing OAB and finding triggers that affect your bladder is to keep a bladder diary.

Tracking what we eat and drink alongside our symptoms can be insightful for our whole health, but especially for our bladder, and can also empower conversations with your GP, or urologist to understand better what you are experiencing.

But let's look further at what foods are great for easing an overactive bladder and supporting your bladder health through your diet. Here's some great food groups to ensure you are eating frequently to support your bladder better:

Fruit and vegetables

We know that fruit and veg is important in any diet, but they are particularly great for your bladder, too. That's because many of them are rich in antioxidants, vitamins, and minerals that help to keep our bladder healthy. But which are best for our bladder?

Low-acid fruits, such as blueberries, pears, and bananas, are gentle on the bladder and less likely to cause irritation. They provide essential nutrients without the sharp acidity that can sometimes exacerbate OAB symptoms. On the other hand, citrus fruits like oranges, grapefruits, and lemons are best enjoyed in moderation or avoided if they worsen symptoms.

When it comes to vegetables, those rich in fibre, like leafy greens, carrots, and green beans, can aid digestion and reduce pressure on the bladder. Avoid spicy or heavily seasoned options that might irritate the bladder lining.

Whole grains

Whole grains are another fantastic addition to our OAB-friendly diet. Foods such as brown rice, oats, and whole wheat bread offer a steady release of energy without triggering bladder irritation. They’re packed with fibre, which supports healthy digestion and can help reduce bladder pressure. Fibre is particularly beneficial in preventing constipation, a common issue that can worsen OAB symptoms.

It’s best to steer clear of highly processed grains, like white bread and sugary cereals, as they offer little nutritional value and can lead to blood sugar spikes that may indirectly affect bladder control.

Nuts and seeds

Nuts and seeds are nutrient-dense powerhouses that offer a range of health benefits, including for those of us with an overactive bladder. They’re packed with healthy fats, proteins, and essential minerals that help support overall wellness. However, not all nuts and seeds are equal when it comes to bladder health.

Pumpkin seeds, in particular, have long been associated with better bladder health. Rich in magnesium, zinc, and essential fatty acids, pumpkin seeds can help reduce inflammation and support bladder function. They are also thought to have a soothing effect on the bladder and help reduce symptoms of OAB.

Eating the amount of pumpkin seeds you would need to see a consistent benefit though is tricky and they can, if you consume too many in one go - irritate some people's tummy. The good news is that Jude’s Bladder Control Supplement harnesses the power of pumpkin seeds, containing the extract of 71 seeds in every daily dose. This concentrated form provides a potent blend of nutrients specifically designed to support bladder health, making it a convenient addition to our daily routine for those of us looking to manage OAB symptoms naturally.

... let's not forget drinks, too!

We can't say it enough - staying hydrated is crucial for bladder health, but the type of drinks we choose can make a big difference. Water is always the best option, helping to flush out toxins and keep our bladder functioning optimally. It’s generally recommended to sip water throughout the day rather than drinking large amounts in one go, which can overwhelm the bladder.

Certain beverages, such as caffeinated drinks like coffee, tea, and some sodas, can act as bladder irritants and diuretics, leading to increased urgency. Similarly, fizzy drinks and alcohol are best avoided or limited, as they can aggravate OAB symptoms. Opting for herbal teas, particularly those without caffeine, can be a soothing alternative that supports hydration without the unwanted side effects.

Be mindful of common triggers

While adding bladder-friendly foods to our diet is important, being mindful of common triggers can also help manage OAB symptoms. Spicy foods, artificial sweeteners, and acidic or highly processed foods are known to irritate the bladder lining, potentially leading to increased urgency and frequency.

Again, your bladder diary can help you to keep a note of these triggers and understand what foods (and drinks) are frequently irritating your bladder, or increasing symptoms of OAB.

Lastly - find the balance

Living with OAB doesn’t mean we have to feel restricted in our food choices. By focusing on nourishing, bladder-friendly foods and being mindful of our triggers, we can take steps towards feeling more in control of our symptoms and our life, with fewer leaks, too.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.