Science-Backed Foods For A Healthy Bladder

According to Phoenix Physical Therapy, over 25 million Americans and 200 million people worldwide suffer from some form of bladder issue. About 80 percent of those people are women. One way to help soothe a sensitive bladder is to eat certain kinds of healthy foods, while avoiding the harmful ones such as coffee, citrus fruits, tomato-based products, spicy foods, and artificial sweeteners. Read on to learn about the foods recommended by health experts that have the ability to ease the symptoms of bladder and urinary disorders.

Make Water Your Preferred Beverage

bottles of Aquafina watter on a shelf
Scott Olson/Getty Images
Scott Olson/Getty Images

Staying hydrated is important for anyone’s overall health, so it makes sense that it can help with bladder sensitivity. Water should be one of the few types of beverages you should drink for a multitude of reasons.

Anyone with a bladder or urinary problem needs to stay away from the ingredients found in coffee, soda, and energy drinks. The American Urogynecologic Society suggests drinking water when thirsty to stay hydrated. Some tips for drinking water throughout the day include spreading it out and to sip, instead of gulping it down.

Cranberries Help With UTIs

photo of cranberries from a harvest
Darren McCollester/Getty Images
Darren McCollester/Getty Images

People with bladder problems need to avoid fruits with high acidity, such as citrus fruits. A good alternative for getting a healthy piece of sour fruit is cranberries. You can either eat the fruit itself, have it as juice, or take cranberry supplements.

Cranberries are known for reducing the symptoms of urinary tract infections (UTIs) and they are rich in antioxidants. Medical News Today also found they have been linked to preventing certain types of cancer, improving immune function, and decreasing blood pressure.

Why You Should Be Thanking Yogurt For Its Bacteria

strawberry yogurt with cut up pieces of banana
Roberto Machado Noa/LightRocket via Getty Images
Roberto Machado Noa/LightRocket via Getty Images

Yogurt has been proven to have many health benefits, including its capability for curing yeast infections. There are active bacteria in yogurt called probiotics, which can reduce the risk of developing bladder cancer and keep bladder cells healthy.

It’s important to only eat yogurt with probiotics because others with sugar additives can irritate your bladder. You can also mix in some nutritious foods in yogurt including fruit and nuts, making it a great snack to get anyone out of their midday slump.

Eggs Are Rich In Protein And Other Essential Vitamins

a broken egg with the yolk pouring out
Andreas Rentz/Getty Images
Andreas Rentz/Getty Images

There are numerous health benefits in eggs. They are rich in protein, selenium, vitamins D, B6, and B12, zinc, iron, and copper. This superfood can ease symptoms of several medical issues and has been classified as one of the “least bothersome” foods for bladder conditions.

The best kinds of eggs to help with bladder and other health issues are omega-3 enriched because they contain higher amounts of vitamins A and E and omega-3 fatty acids.

It’s Nuts How Much Fiber Is In There

a pile of almonds spread out
DeAgostini/Getty Images
DeAgostini/Getty Images

One of the reasons why people may experience bladder pain is through constipation. This puts pressure on your bladder, causing you to urinate more frequently. Luckily, there are foods that can help.

Getting rid of constipation is best done by eating lots of fiber. There is a lot of fiber in nuts such as almonds, pistachios, and pecans. Try getting unsalted nuts because added salt can lead to dehydration and high blood pressure. If you want extra flavor from the nuts, you can pair them with yogurt.

Milk Reduces The Chance Of Bladder Cancer

a gallon of milk next to a bunny sitting on the grass
Adam Gray/Getty Images
Adam Gray/Getty Images

The Interstitial Cystitis Network crafted a list of the most beneficial foods to consume for someone with various bladder syndromes. Milk was on the top of the list. The World Cancer Research Fund also reported that there is a reduced risk of bladder cancer associated with milk product intake.

Milk rarely triggers bladder discomfort and is packed with important nutrients such as calcium, vitamins B and D, potassium, and protein. Other than helping with your bladder, milk can prevent osteoporosis, bone fractures, and regulate weight maintenance.

Bananas Are Now Okay For People With Bladder Problems

someone feeding a french bulldog a banana
Karsten Winegeart/Unsplash
Karsten Winegeart/Unsplash

Anyone with an overactive bladder needs to opt for foods that won’t irritate them. Bananas are filled with vitamins and lack the acidity found in citrus fruits. They are also high in magnesium, a mineral that helps fight off the cold and flu.

Up until fairly recently, people with bladder problems were told not to eat bananas because they were thought to be high in tyramine, a substance linked to bladder flares. However, new evidence found that only the peels and overripe bananas contain tyramine.

Squash Away Your Bladder Pain

an orange butternut squash on its side
Eddy Buttarelli/Getty Images
Eddy Buttarelli/Getty Images

Squash is most commonly found in the fall and winter and is a perfect food to soothe a painful bladder. Only certain types of squash will do the trick, which includes acorn, butternut, and spaghetti.

Vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium can all be found in squash. Yellow squash is also rich in manganese, which boosts bone strength and the body’s ability to process fats and carbohydrates. Also, squash is usually thought of as a vegetable, but it’s actually a fruit.

Ancient Pharaohs Loved Mushrooms

a man growing mushrooms in the dirt
Tom Stoddart/Getty Images
Tom Stoddart/Getty Images

There are cultures around the world that have eaten mushrooms as a source of medicine for centuries. This dates back to ancient Egypt when pharaohs declared it royalty food and forbid commoners from touching them.

Its healing powers work wonders on bladder pain. A study by Experimental Biology and Medicine discovered they can fight against bladder cancer. Mushrooms also boost immunity, lower cholesterol, are anti-inflammatory, and have tons of vitamins. Nutritionists recommend cooking them because raw mushrooms are tough on the digestive system.

Potatoes Are Very Bladder-Friendly

a plate with white potatoes
Sean Gallup/Getty Images
Sean Gallup/Getty Images

If you love potatoes, then you’re in luck. Several types of potatoes such as white potatoes, sweet potatoes, and yams are some of the least bothersome foods for soothing your bladder.

The American Dietetic Association found that potatoes are bladder-friendly and are good sources of vitamin C and dietary potassium. Not all potato products are good for your bladder. Eating french fries and potato chips can actually worsen your symptoms because they contain high amounts of sodium and fat.

Pears Are Chalked Full Of Vitamins And Fiber

man holding two green pears
Dan Kitwood/Getty Images
Dan Kitwood/Getty Images

The most common food that people with bladder issues are told to eat is pears. This is because they are one of the few foods that won’t cause symptoms to flare up.

Pears are rather plain, but they’re healthy and can satisfy your sweet tooth. They have a lot of fiber, which can relieve constipation that pushes up against the bladder. Interstitial cystitis expert Bev Laumann found that a medium pear has as much fiber as eating six prunes with 20 percent fewer calories.

Chicken Helps Regulate Bladder And Pelvic Muscles

a roast chicken wrapped in foil
Raymond Kleboe Collection/Getty Images
Raymond Kleboe Collection/Getty Images

Lean protein such as low-fat chicken, beef, pork, turkey, and fish are all great options for relieving negative bladder symptoms. Protein is good for your overall health. It maintains muscle and hormone regulation, especially in your pelvic and bladder muscles.

Dark and white meat chicken has vitamin B12 and choline, which help with brain development and cognitive function. Adding chicken to soups can help restore fluids in your body and loosen up mucus in the chest to give your body nutrients such as zinc.

This Kind Of Rice Is Extremely Healthy

woman holding a handful of wholegrain rice
Tim Graham/Getty Images
Tim Graham/Getty Images

While diet alone won’t cure bladder disorders, there are certain foods that won’t intensify the uncomfortable symptoms. One of those less irritating foods is rice. It has low amounts of sodium, fat, and cholesterol and high levels of fiber.

All of these factors are what people with bladder problems need to look for in their food. It’s important to find whole-grain options because they are packed with nutrients such as protein, vitamin B, antioxidants, and many minerals. Rice can also reduce the risk of other illnesses such as heart disease, type 2 diabetes, and some forms of cancer.

Make Sure You’re Choosing The Right Type Of Popcorn

individual cartons of popcorn on display
Erik Voake/Getty Images
Erik Voake/Getty Images

There are many things to consider before grabbing a huge bucket of movie theater popcorn to help keep your bladder under control. The only way popcorn has any health benefits is if it’s air-popped and lightly seasoned.

Popcorn is a whole grain snack that’s high in fiber and these factors help lower the risk of bladder discomfort, heart disease, diabetes, and cancer. Most microwave and movie theater popcorn products are severely unhealthy because of the large amounts of sodium and fat.

Why Blueberries Are Called A Superfood

cartons of blueberries
Karol Serewis/SOPA Images/LightRocket via Getty Images
Karol Serewis/SOPA Images/LightRocket via Getty Images

Avoiding fruits with high levels of acidity is key when treating bladder and urinary issues. One of the healthiest fruit options is blueberries. They are rich in antioxidants, low in calories, and packed with fiber.

Blueberries are referred to as superfoods because they are the most nutrient-dense berry. They will also keep you hydrated because they are 84 percent water. Not only will blueberries alleviate pain in your bladder, but they can also reduce oxidative DNA damage to slow down the aging process.

Cabbage Is Actually Not A Type Of Lettuce

A healthy looking organic cabbage growing in the ground
In Pictures Ltd./Corbis via Getty Images
In Pictures Ltd./Corbis via Getty Images

Cabbage may look like lettuce, but it actually belongs to the Brassica group of vegetables. These include broccoli, cauliflower, and kale. It’s full of vitamins and minerals geared toward getting rid of harmful bladder ailments.

Only one serving of this leafy green vegetable provides ample amounts of fiber, protein, vitamins B6, K, and C, calcium, potassium, magnesium, and more. It also has a lot of antioxidants, which rid the body of free radicals. When the body has too many free radicals, it can damage your cells.

Tuna Is The Powerhouse Of Nutrients

cans of chicken of the sea tuna on a grocery store shelf
Tim Boyle/Getty Images
Tim Boyle/Getty Images

There are multiple varieties of tuna fish and each has its own distinctive flavor and healing powers. They are a powerhouse of essential nutrients such as omega-3 fatty acids, potassium, magnesium, iron, and vitamins A, B6, and B12.

All of these nutrients are needed to ease the symptoms of bladder and urinary disorders. Tuna is heart-friendly because it brings balance to the blood vessels to reduce cholesterol in the arteries. Also, its nutrients improve the immune system and protect the body from disease and cell destruction.

Add Beans To Your Diet To Experience Their Magical Power

black beans in a bowl
Roberto Machado Noa/LightRocket via Getty Images
Roberto Machado Noa/LightRocket via Getty Images

According to Health Central, when people are dealing with an overactive bladder, it means there’s a problem with their bladder storage function. This causes a sudden and frequent urge to urinate.

This urge can be difficult to suppress, but beans can help. Black beans, split peas, kidney beans, lentils, chickpeas, and pinto beans are unprocessed and have lots of fiber. Eating fiber when you have bladder or urinary issues will help resolve the pain because it takes the pressure off your bladder and pelvic muscles.

The Proven Health Benefits Of Olive Oil

A worker pours fresh olive oil into a container
Joseph Eid/AFP via Getty Images
Joseph Eid/AFP via Getty Images

Non-acidic foods with healthy monounsaturated fats can be quite soothing to the bladder. These range from olive oil, flaxseed, avocados, and more. Nutritionists at Healthline believe that the best kind of olive oil to treat bladder problems is extra virgin.

The monounsaturated fats in olive oil can help reduce inflammation and stop the onset of cancer. Its high resistance to heat makes it a great cooking tool, too. Olive oil also has powerful antioxidants that assist with the oxidation of blood and lowers the risk for heart disease.

Zucchini Isn’t A Vegetable

fresh green zucchini on top of a purple tablecloth
Amy Brothers/Getty Images
Amy Brothers/Getty Images

Those who struggle with bladder and urinary discomfort are usually limited in the foods that won’t bother them. The Interstitial Cystitis Network found that zucchini will rarely cause symptoms to flare up.

Zucchini is high in fiber, which can fight off unsettling constipation and other intestinal issues. Eating it, especially with the skin left on, can have a positive impact on your digestive health and aid in weight loss. Some may think that zucchini is a vegetable, but it’s botanically classified as a fruit and can appear in colors ranging from deep yellow to dark green.