When we think about managing incontinence, the usual suspects come to mind - kegels, pads, pants, or meds. But what if your diet was secretly playing referee in the battle between you and your bladder? 

Let’s dive into three trending diets - Low FODMAP, Keto, and Vegan - to see if they’re bladder besties or secret saboteurs

Low FODMAP: Bladder Buddy or Buzzkill?

The Low FODMAP diet is a hero for people with gut issues like IBS, cutting out fermentable carbs that cause bloating and discomfort. But can this gut-friendly approach help your bladder, too?

The Upside

Bladder irritation and gut irritation often go hand in hand. If your stomach is throwing a tantrum, your bladder might be feeling the ripple effects, too. By calming down gut triggers, you could also reduce those bathroom sprints.

The Downside

This diet can be pretty restrictive. Cutting out too many foods might leave you nutrient-deprived and, let’s be honest, a little grumpy about your meal choices. Plus, just because something is Low FODMAP doesn’t mean it’s bladder-friendly. Some packaged foods still contain sneaky irritants.

Try This Instead

Start small! Swap out classic bladder irritants (like onions and garlic) for gentler options. You don’t have to resign yourself to a lifetime of blandness—roasted fennel, zucchini, and grilled eggplant can still bring the flavour. And if you need a guide? A dietitian can help you balance bladder health with keeping meals deliciously exciting.

Keto & Incontinence: A High-Fat Friend or Foe?

The Keto diet is famous for weight loss, energy boosts, and making carbs feel like the enemy. But how does going low-carb, high-fat affect your bladder?

The Upside

Some Keto lovers say ditching carbs reduces inflammation, which could mean less bladder irritation. Plus, the diet’s high-fat approach may help keep energy levels stable, reducing cravings for bladder troublemakers like coffee or soda.

The Downside

Keto’s menu is packed with bladder bullies like coffee, artificial sweeteners, spicy foods, and processed meats, which can all stir up trouble! Oh, and let’s talk about constipation. When fibre goes MIA, your gut slows down, creating a traffic jam in your pelvic area that might make leaks worse. 

Try This Instead

Balance is key. Stick to bladder-friendly fats like avocados, unsalted nuts, and flaxseeds for an extra fibre boost. Swap heavy cream for oat or coconut milk. And if you’re feeling backed up, load up on low-carb, high-fibre veggies like spinach, zucchini, and broccoli to keep things moving. 

Vegan Diet: Plant Power or Bladder Backfire?

Going vegan means ditching animal products in favour of plants—but could this big lifestyle shift mess with your bladder? 

The Upside

A fibre-loaded plant-based diet keeps digestion moving, reducing the risk of constipation and bloating (which can put extra pressure on your bladder). Plus, plant-based foods are known for being anti-inflammatory, meaning less irritation, fewer flare-ups, and a happier bladder. 🎉

The Downside

Not all vegan foods are bladder-friendly. Citrus, tomatoes, soy, and processed plant-based alternatives can be surprising bladder agitators. And let’s not forget added sugars and artificial ingredients sneaking into vegan snacks—your bladder might not be a fan.

Try This Instead

Stick to whole, minimally processed plant-based foods like oats, sweet potatoes, and leafy greens. If soy or almond milk isn’t working for you, swap it out for oat, rice, or hemp milk. A little trial and error can help you find the plant-based balance that loves your bladder back.

Bladder-Friendly Diet Tips (No Matter What You Eat)

Stay Hydrated

Skipping water might seem like a leak-prevention hack, but dehydration actually irritates your bladder. Sip steadily throughout the day, your bladder will thank you.

Watch the Caffeine

That extra cup of coffee on Keto or vegan almond latte might sound amazing, but caffeine is notoriously sneaky when it comes to triggering urgency and leaks.

Track Your Triggers

Everyone’s bladder is different! Keeping a food diary can help pinpoint what works for you and what doesn’t.

Think Long-Term

Quick-fix diets rarely last. Aim for balance, sustainability, and meals that actually make you feel GOOD.

The bottom line? Your bladder deserves to eat well, too! 

No matter what diet you’re following, small tweaks can make a huge difference in managing incontinence. Whether it’s choosing better fats, swapping out irritants, or keeping hydration in check, a bladder-friendly diet can still be delicious and exciting we promise!