Christmas is right around the corner, and we all know what that means - a huge feast of delicious food and drinks!  

Now we want you to enjoy yourself come Christmas Day, however, it’s important to be mindful of what you eat and drink if you’re experiencing incontinence.     

Research has shown that certain foods can trigger unwanted urinary or faecal symptoms because they cause inflammation of the bladder or bowel lining. It might surprise you to know that some foods on the list are those commonly included in holiday meals.   

So read on as we break down which sweet and savoury Christmas foods can be triggering for incontinence. And remember, always speak to your GP, dietitian or continence nurse before making any changes to your diet.

Red Meat

Red meat, like beef, pork, and lamb, is packed with protein, iron, and other important nutrients, but it’s also high in saturated fat, acid, and salt—which can sometimes upset your bladder or bowel. It can even lead to constipation, which not only feels uncomfortable (hello, bloating and cramps!) but can also put extra pressure on your bladder and make incontinence worse.

Christmas roasts are a holiday classic, but if you’re dealing with incontinence, they might not be your best friend. Consider switching things up with lighter options like super-lean red meat, poultry, or fish. If you do stick with red meat, it helps to stay hydrated and pair it with high-fibre foods like whole grains, fruits, veggies, or legumes.

Adding fibre to the mix can ease the impact of red meat on your digestion and keep your bowel feeling happy. So, you don’t have to miss out—just balance it out!

Processed Meats

Speaking of meat… When you think of processed meats, you might picture pre-packaged deli slices with added preservatives. But processed meat actually includes anything that’s been smoked, cured, salted, or dried. 

While these methods make the meats last longer, they can also irritate the bladder lining and worsen urinary incontinence. Plus, the high salt content can make your body hold onto water, which increases urine volume—leading to more frequent bathroom trips and a higher chance of leaks.

If you experience incontinence, it might be worth swapping out processed meats for something bladder-friendly. 

For example, instead of prosciutto on your charcuterie board, try thinly shaved turkey breast. It’s just as tasty and way gentler on your bladder!

Dairy Products

A lot of people find it hard to digest lactose, the sugar found in dairy products, which can lead to some pretty uncomfortable tummy troubles. Interestingly, a 2020 U.S. study also found that dairy products were a common trigger for women dealing with faecal incontinence—even for those who aren’t lactose intolerant [1].

Dairy foods like ice cream, sour cream, cheese, and milk can irritate the bladder lining and cause issues like diarrhoea, gas, bloating, or even constipation. To avoid any discomfort, it’s a good idea to skip these foods when you can. 

If you’re baking Christmas treats like cakes or puddings, try using plant-based or dairy-free alternatives instead—they’re a great swap and much easier on your body!

Spicy, Acidic and Sugary Food

This will likely come as no surprise, but spicy foods are known for being irritants to the bladder and bowel, causing an inflammation of their lining. Acidic foods, like tomatoes or citrus, can also have this effect.    

When your bladder or bowel is irritated, it can trigger uncomfortable symptoms of incontinence - whether that be an increase in the frequency of urination or the need to have a bowel movement.   

So be aware when reaching for a condiment to add to your Christmas lunch or dinner, and avoid any hot chilli sauces, horseradish, citrus dressings or even tomato-based sauces like passata. 

Instead, try using mild spices and herbs to flavour foods, like rosemary, dill or thyme.   

Foods that are high in sugar, and even artificial sweeteners like aspartame, can contribute to bladder irritation and higher volume of urine output too.

Fried and High-Fat Foods

There’s already a lot of information out there telling us that fried foods aren’t helpful for overall health, so it might not surprise you to know that consuming fried and high-fat foods isn’t great for your continence either.   

A 2004 UK study of 5,816 women aged 40 years and over found that those who consumed higher amounts of total fat (including saturated and monounsaturated fats) were at higher risk of developing onset urinary incontinence [2]. 

When preparing your Christmas meal, try to avoid cooking or frying with any refined fats, which are all of the vegetable oils - canola oil, soybean oil, corn oil, cottonseed oil - and instead swap them out for coconut oil, avocado oil or olive oil. Try to limit the amount of butter added in, too, and avoid deep frying if you can!      

We hope this article helps you better understand what foods can cause issues over the festive season, so you can make more informed choices and enjoy the holidays.