6 Foods to Eat More Of If You Have an Overactive Bladder

Whether you chugged too much water or held things in a little too long, we’ve all experienced that feeling when you just can’t get to the bathroom quickly enough. While the sensation isn’t pleasant, for people with normal bladder function it’s controllable. People with an overactive bladder (OAB), on the other hand, have a completely different experience. “Overactive bladder is a condition marked by a sudden, uncontrollable urge to urinate, often with increased frequency and sometimes involuntary leakage,” says urologic surgeon and urogynecologist Seth Cohen, M.D.. “It’s caused by involuntary contractions of the bladder muscle, even when the bladder isn’t full.” 

Fortunately, this condition can be managed with surgery, medication, behavioral therapy and even changes in diet. As encouraging as that sounds, Cohen cautions against assuming you can manage OAB on your own. The first step, he says, is a visit to a urologist to make sure that your symptoms are caused by OAB and not another health condition. Then, if you learn you do have OAB, consider loading up on these urologist-approved foods and beverages.  

1. Water and Other Caffeine-Free Beverages

Proper hydration is essential to any healthy diet. But people with OAB may need to pay special attention to their fluid intake. “Water is the most bladder-friendly beverage,” says Cohen. It won’t irritate the bladder lining, plus it’s naturally caffeine-free. That’s beneficial for anyone with OAB, as caffeine from coffee, tea and the like can increase urine production and irritate the bladder, says urologist Howard B. Goldman, M.D., FACS. Research shows keeping an eye on the amount you drink may also help. However, restricting fluids too much can lead to dehydration, which can make some symptoms worse. So, fluid recommendations aren’t a one-size-fits-all proposition. If you have OAB, work with your urologist to develop a plan that fits your unique needs.

2. Foods That Aren’t Too Spicy

Many people with OAB swear that spicy foods trigger their symptoms. While more study is needed, some research suggests that spicy foods may do this by increasing bladder sensitivity and irritating the bladder wall.,  If you already eat spicy foods, Goldman recommends proceeding cautiously before removing them from your diet, as research is limited. After all, many spicy foods are filled with nutrients. However, if you find that avoiding spicy foods improves your symptoms without significantly limiting nutrients, it might be worth a try. Plus, you can punch up the flavor in your favorite dishes with herbs.  

3. Low-Acid Fruits

Fruit is packed with nutrients. However, some research suggests that the ascorbic acid in citrus fruits may make OAB-related bladder contractions more frequent and intense. So, if skipping oranges, grapefruits and clementines helps relieve your symptoms, it may be worth considering. Instead, non-citrus fruits like pears and blueberries are good choices for OAB, says Cohen. Other low-acid fruits like bananas, watermelon, apples and grapes can also help you get the 2 cups of fruit most of us need each day. If excess fluid intake is a concern, remember that the foods you eat also provide water. “People often don’t realize how much fluid is in fruits,” says Goldman. Importantly, he says the message isn’t to eliminate fruits but to consider how much fluid they contribute and limit as needed.

4. Beans & Lentils

Beans and lentils are excellent sources of fiber, which can contribute to optimal digestive function and help improve OAB symptoms. How so? “Diets high in fiber, like those including whole grains, leafy greens and legumes, help maintain regular bowel movements, which reduces pelvic pressure on the bladder,” says Cohen. “Since constipation can make OAB symptoms worse, addressing constipation is part of the management strategy.” One easy way to add beans and lentils to your meals is to sub them in for some (or all) of the meat in dishes like tacos, chili, quesadillas and sandwiches. Beans and lentils are also a fantastic way to pump up the protein and fiber in salads or mixed dishes like veggie stir-fries. Or, try roasting them to enjoy as a fiber- and protein-filled snack.

5. Whole Grains

Some research has found that eating patterns that are high in fiber and antioxidants may reduce OAB symptoms by calming bladder inflammation. Like beans and lentils, whole grains are rich in digestion-regulating fiber and antioxidants. If you’re not sure where to begin, a good goal is to make half the grains you eat whole grains. You can do this by swapping out white bread, pasta and rice for whole-grain versions. When choosing grain-based foods, check out the ingredient label and opt for those with whole grains like whole wheat, brown rice, quinoa, oats or barley as the primary ingredient.  

6. Veggies

“Bladder-friendly foods tend to be non-irritating, anti-inflammatory and supportive of digestive regularity,” says Cohen. Like whole grains and beans, vegetables are rich in inflammation-taming antioxidants plus digestion-friendly fiber. In fact, diets that emphasize anti-inflammatory foods like vegetables have been shown to reduce OAB symptoms. One in particular is the vegetable-heavy Mediterranean diet, which research has linked to lower odds of OAB.

Our Expert Take

If you’re living with overactive bladder, there are strategies that can help manage your symptoms, including diet. Choosing water and decaffeinated beverages, avoiding spices, and eating plenty of beans, lentils, whole grains and low-acid fruits may provide some relief. However, there’s no single approach that works for everyone. “Every patient responds a little differently, so I encourage a journey of self-discovery—paying attention to which foods trigger symptoms and which ones feel supportive,” says Cohen. 

As helpful as these changes may be, it’s best to discuss persistent symptoms with a urologist before self-treating. “Not only can they help tailor a treatment plan, but they can also rule out other causes,” says Cohen. “That’s why a thorough evaluation—including a urine analysis and clinical history—is often an essential first step.”