I tend to have to urinate a lot, including several times overnight, which is interfering with my life! Might the foods I eat be contributing to my “overactive bladder”?
While the amount of liquid we consume clearly has an effect on urination, the foods we eat can play a role as well.
Overactive bladder refers to a group of urinary symptoms, most commonly the sudden and uncontrolled need to urinate. Some foods and ingredients can irritate the bladder and are best avoided if you have an overactive bladder, says Joel A. Piser, MD, FACS, a diplomate of the American Board of Urology and a member of our editorial board.
These include citrus fruits, tomatoes, chocolate (white chocolate is okay), spicy foods, tea, alcohol, caffeine, carbonated beverages, and artificial sweeteners, specifically sodium saccharine, acesulfame K, and aspartame (there is mixed data on non-nutritive sweeteners like stevia and sucralose).
Why can they worsen bladder symptoms? Some components of the foods and beverages we consume and metabolize end up in urine, which is then stored in the bladder. Those that are more acidic and spicy tend to irritate the bladder’s inner lining (mucosa) and can cause urinary urgency (a sudden and strong need to urinate) with bladder spasms, and for some people, urgency incontinence (a loss of bladder control). Caffeinated beverages and alcohol have some diuretic properties, causing the kidneys to produce more urine, which the bladder must then manage.
Certain foods can also trigger bladder irritation in people with sensitivities. For example, people with gluten sensitivity may experience overactive bladder symptoms if they eat foods containing gluten—namely wheat, rye, and barley. So, eliminating those foods may help alleviate the symptoms.
But overactive bladder is just one of the conditions that can be affected by the foods noted above, according to Dr. Piser. People who suffer from frequent urinary tract infections, chronic bladder pain syndrome/interstitial cystitis, and several neurological conditions (including Parkinson’s disease, multiple sclerosis, spinal cord injuries, and post-stroke complications) may benefit from avoiding these foods as well.
On the other hand, there are foods that can help manage overactive bladder symptoms. These include pears, apples, bananas, leafy green vegetables (such as spinach), green beans, winter squash, potatoes, corn, whole grains, lean proteins, nuts, and eggs.
Why could they be helpful? Less acidic foods like squash, corn, potatoes, and spinach are generally less irritating to the bladder. Consuming more fiber-rich foods (like nuts, whole grains, bananas, apples, and leafy greens) can help prevent constipation, which itself can put extra pressure on the bladder and contribute to overactive bladder symptoms. (The rectum sits right behind the bladder and when full of stool can affect bladder function.)
You may recognize many of these foods as being part of the Mediterranean diet, which is often recommended for a variety of health benefits. Recent research suggests that bladder health may be among them. For instance, a study in the International Neurourology Journal used a questionnaire to assess the diets of 326 adults without chronic diseases or frequent urinary tract infections. Those who mostly followed a Mediterranean diet were significantly less likely to have overactive bladder symptoms. In fact, the researchers concluded that “the Mediterranean diet should be recommended for the first-line treatment of patients with overactive bladder symptoms.”
The amount of water and other fluids you consume also plays a role in how much you urinate—but not in the way you may assume. If you tend to urinate a lot, you may think it’s best to limit fluids. But that can concentrate metabolites in the bladder, which in turn can increase bladder irritation. Trying to find the right balance of what is an adequate amount of fluid and what is a manageable amount of urinating can be a challenge.
Although there is no universal recommendation for how much water or other fluids most people should drink, a general goal, says Dr. Piser, is 60 ounces (just under 2 liters) a day. Some people may benefit from more; others may need less. If your urine is very concentrated (a deep yellow color), you’re probably not drinking enough. Urine that is light yellow to clear is usually indicative of good fluid balance and an adequate level of hydration. It’s never a good idea to dehydrate yourself so that you don’t need to use the bathroom as often.
In short, there are better ways to spend your time than having to run to the bathroom all the time. But take heart—avoiding potentially irritating foods and incorporating beneficial ones, along with getting enough (but not too much) water and other fluids, may help settle an overactive bladder. Keeping a bladder diary to chart both your food and fluid intake and the number of bathroom trips you make can help you better understand what sets off your active bladder so you can better manage your symptoms. An example of a bladder-tracking form that you can download is available here.
