Why Fibre Matters for Incontinence

Incontinence is more than just a bladder problem; it’s often a whole-body story. Fibre helps keep your digestive system in check, and a happy gut can mean a happier bladder.

How? Well, constipation—a not-so-fun side effect of low fibre—puts extra pressure on your bladder, making leaks more likely.

By adding fibre to your diet, you can keep things moving smoothly and reduce the strain.

The Two Types of Fibre (and Why You Need Both)

Fibre comes in two main forms, and both are essential for managing incontinence:

Soluble Fibre

Think of this as the sponge of the fibre world. It soaks up water and forms a gel-like texture in your digestive system, which helps regulate bowel movements and makes things more predictable.

You’ll find it in: oats, fruits like apples and pears, and legumes like lentils and chickpeas.

Insoluble Fibre

This is the “bulking” fibre. It doesn’t dissolve in water but adds bulk to your stool, keeping your digestive system moving smoothly and on schedule.

You’ll find it in: whole grains, nuts, seeds, and a variety of vegetables.

Together, these two types of fibre are a dream for gut health. Soluble fibre smooths things out, while insoluble fibre keeps everything moving. A balanced mix of both can make all the difference for better bladder and bowel health.

Fibre-Rich Foods to Add to Your Plate

Not sure where to start? Here’s a shopping list with foods that are packed with fibre and great for supporting bladder health:

• Fruits: Berries, apples (leave the skin on!), pears, and citrus fruits.
• Vegetables: Leafy greens, broccoli, carrots, and sweet potatoes.
• Whole Grains: Brown rice, quinoa, oats, and whole-wheat bread.
• Legumes: Lentils, beans, and chickpeas are fibre powerhouses.
• Nuts & Seeds: Almonds, walnuts, chia seeds, and flaxseeds.

And if food alone isn’t cutting it, fibre supplements can help fill the gap. Just keep it simple and chat with a healthcare professional if you’re unsure.

How to Sneak More Fibre into Your Day

Adding fibre to your diet doesn’t mean you need to completely overhaul your meals. Small, manageable tweaks can make a big difference over time:

Start Small

Gradually increase your fibre intake to avoid bloating or discomfort. It’s tempting to dive right in, but your digestive system needs time to adjust. Slow and steady wins the fibre race!

Mix it Up

Adding fibre doesn’t have to be boring. Sprinkle chia seeds into your yoghurt for a quick boost, swap out white bread for whole wheat, or keep it simple with a handful of almonds. Variety keeps things interesting and helps you stay consistent.

Stay Hydrated

Fibre and water are like the ultimate duo. Fibre works best when it has water to help move things along in your digestive system, so make sure you’re sipping plenty of fluids throughout the day.

Prep Ahead

A little planning goes a long way. Keep easy, fibre-rich snacks like cut-up veggies, fresh fruit, or homemade trail mix ready to grab when hunger strikes. It’s a simple way to stay on track without much effort.

With these small changes, you’ll be on your way to better bladder and bowel health—one fibre-packed bite at a time!

What About Fibre Challenges?

Fibre is a powerhouse for gut and bladder health, but even good things can be tricky if overdone. Adding too much fibre to your diet too quickly can backfire, leading to issues like constipation, bloating, or gas. This happens because your digestive system may not be used to processing the extra fibre just yet.

The key is balance and a gradual approach. Start by introducing small amounts of fibre-rich foods and give your body time to adapt. Pair this with plenty of water—fibre needs hydration to do its job properly. Think of fibre and water as teammates; without enough water, fibre can actually slow things down.

Most importantly, listen to your body. If something doesn’t feel quite right, take a step back and adjust.

Remember, the goal is to make changes that feel sustainable and supportive, not overwhelming. A little patience will go a long way toward reaping the benefits of a fibre-friendly diet.

Beyond Fibre: What Else Can Help?

Fibre is only part of the story when it comes to managing incontinence. Here are a few bonus tips to keep in mind:

• Probiotics: These good-for-you bacteria support your gut, which can indirectly benefit your bladder. Foods like yoghurt, kefir, and fermented veggies are great sources.
• Lifestyle tweaks: Maintaining a healthy weight and managing stress can also ease incontinence symptoms.
• Be prepared: Having incontinence products you trust is the best kind of a safety net.

Whether you’re at home or out and about, our Pull-Up Pants will keep you dry and odour-free for up to 12 hours! But just make sure you’re changing them ASAP once they're wet or soiled to protect your skin.

When to Call in the Pros

If you’re making changes to your diet and still struggling with leaks, it’s time to chat with a healthcare professional. They can help you pinpoint the cause and come up with a plan tailored just for you.

We also recommend watching our Incontinence and Nutrition Webinar with functional nutritionist Greta Rose for some more handy information.