When it comes to managing incontinence, we often think about physical exercises, pants or pads, or medication. But what if the food on your plate could play a part too?

Let’s dig into three popular diets — Low FODMAP, Keto, and Vegan, to find out if they’re friendly to your bladder or making life trickier. 

Low FODMAP Diet: Bladder Buddy or Buzzkill?

The Low FODMAP diet, famous for helping people with gut issues like IBS (irritable bowel syndrome), focuses on reducing specific types of fermentable carbs (called FODMAPs) that can trigger bloating and discomfort.

But could following a Low FODMAP diet also benefit your bladder?

The Upside:

Some bladder troubles are linked to gut irritation. Foods that trigger gut problems might also irritate your bladder, making you feel like you’re running to the bathroom more often. By reducing gut irritants, you could calm things down for your bladder too. Think of it as less noise in the system.

The Downside:

Cutting out so many foods can be overwhelming. If you’re skipping key nutrients (or just grabbing anything labelled “Low FODMAP” without checking the full ingredient list), you might run into other health issues. And let’s face it, eating becomes less fun when you’re constantly saying no.

Try This Instead:

Start slow. Focus on swapping out known bladder irritants, like onions or garlic, for gentler options. A Low FODMAP diet doesn’t have to mean bland or dull!

Experiment with roasted fennel, zucchini, or grilled eggplant to add flavour and variety. Consider working with a dietitian to create a plan that fits your needs while keeping meals exciting and nutritious.

Keto and Incontinence: What You Need to Know

The Keto diet’s promise of weight loss and energy boosts has made it a favourite. It’s all about low carbs and high fats, which flips how your body burns fuel.

But what’s the deal when it comes to incontinence?

The Upside:

Some say that cutting carbs on Keto reduces inflammation and that could help bladder health by calming irritation. The diet’s unique high-fat approach may also help stabilise energy levels, which can indirectly support better hydration and bladder function by reducing excessive thirst or cravings for bladder-irritating drinks like coffee or soda.

The Downside:

On the flip side, Keto’s high-fat menu often includes bladder troublemakers. Coffee, artificial sweeteners, and spicy foods are Keto-approved but can irritate your bladder. Add in the risk of constipation (thanks, low fibre), and you’re creating a traffic jam in your pelvic area that could make leaks worse.

Try This Instead:

Balance is key. Add bladder-friendly fats like avocados, unsalted nuts, and seeds such as chia or flaxseed for added fibre and nutrition. Incorporate low-carb, high-fibre veggies like broccoli, spinach, and zucchini to help prevent constipation.

Stay hydrated with water or herbal teas instead of bladder-irritating drinks like coffee or artificially sweetened sodas.

Planning meals with a variety of textures and flavours can also keep Keto interesting while supporting your bladder health. 

Vegan Diet: Plant Power or Bladder Backfire?

Switching to a vegan diet means saying goodbye to animal products and hello to a world of plants.

It’s a big lifestyle choice that can transform your health in many ways, but could it also have an impact on your bladder health?

The Upside:

A vegan diet loaded with fibre-rich fruits, veggies, and whole grains can do wonders for your digestive system, keeping constipation at bay. That’s good news for your bladder, as constipation can put extra pressure on it and lead to discomfort or leaks.

Plus, plant-based diets are known for their anti-inflammatory benefits. Foods like leafy greens, berries, and nuts are packed with antioxidants, which can help reduce bladder irritation and flare-ups, particularly for those with conditions like interstitial cystitis.

The Downside:

Not all vegan foods are bladder-friendly.

Staples like citrus fruits, tomatoes, and soy-based products, while nutritious, can irritate the bladder lining in some people due to their acidity or other compounds.

Additionally, relying too much on processed vegan foods, like faux meats or snacks, can expose you to added sugars, artificial ingredients, and preservatives — all of which can be harsh on your bladder.

Try This Instead:

Opt for whole, minimally processed plant-based foods that are gentle on your bladder. Think leafy greens, oats, sweet potatoes, and zucchini. If soy or almond milk causes irritation, don’t worry—there are plenty of alternatives, like oat, rice, or hemp milk. Experiment to find what works best for you and your bladder.

Bladder-Friendly Diet Tips

No matter which diet you’re trying, here are a few golden rules to keep your bladder happy:

1. Stay Hydrated

 Skipping water might seem like a quick fix for leaks, but it can make things worse. Dehydration irritates your bladder, so sip steadily throughout the day.

2. Watch the Caffeine

It’s tempting to grab that extra coffee on Keto or a vegan almond latte, but caffeine can ramp up urgency and leaks.

3. Track Your Triggers

Everyone’s bladder is different. Keep a food diary to pinpoint what works for you and what doesn’t.

4. Think Long-Term

Quick fixes rarely last. Aim for a diet that’s balanced, sustainable, and makes you feel good.