Bladder Leaks After 50? An Ob-Gyn Says These 4 Foods May Help You Stay Dry

Some 10 or even 15 years ago, when your friend told a funny joke, your biggest concern may have been laughing so hard your abs would hurt afterward. But now, you’re worried that laugh will be followed by dampness down there. We’re talking about none other than bladder leaks. And if you’re like us, odds are you’ve tried everything from leakproof underwear to supplements and more to try to curb embarrassing episodes of urinary incontinence. And while those can all be helpful methods, the one place you may not have given much thought to is your kitchen. Yes, you read that right. While food isn’t a treatment for bladder leaks, everyday foods can help support pelvic floor health, bowel regularity and overall bladder health to help fight bladder leaks. We spoke to a top doctor about what you need to know about food for bladder leaks, plus their take on the ones you should add to your kitchen today.

What are bladder leaks, exactly? 

“Bladder leaks, or urinary incontinence, happen when you lose urine involuntarily,” explains Anna Cabeca, DO, FACOG, a triple-board certified ob-gyn, regenerative and integrative medicine physician. “They’re much more common than many women realize, especially with coughing, sneezing, laughing, exercise or a sudden strong urge to urinate.” 

What causes bladder leaks? Dr. Cabeca says there isn’t one single trigger, adding that things like pregnancy, childbirth and aging can contribute to changes in the pelvic floor and tissues that support the urethra and bladder, making it harder for the urethra to remain closed when pressure increases. She says stress may also worsen urinary urgency or symptoms in some women.

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How diet plays a role in bladder leaks

You likely think of diet as something that primarily impacts your weight and metabolic health, but Dr. Cabeca says it can also play a supportive role in bowel function and, for some women, bladder control problems like leaks. 

“Certain foods and beverages, particularly caffeine, alcohol, carbonated drinks and artificial sweeteners, may worsen urgency or irritation in susceptible women,” explains Dr. Cabeca. That’s why she recommends keeping a bladder journal to identify what foods and drinks trigger your bladder leaks rather than eliminating foods unnecessarily. 

The 4 best foods for bladder leaks 

While no single food has been shown to treat bladder leaks, knowing what foods to avoid is only part of the picture. Dr. Cabeca says certain nutrient-dense foods can support pelvic floor muscle, tissue, bowel and overall bladder health. Here are her top four picks to add to your diet: 

Salmon  

Salmon supports muscle maintenance, including the maintenance of pelvic floor muscles, due to its high-quality protein, explains Dr. Cabeca. She recommends aiming for 3 to 4 ounces of salmon, two to three times a week.

Tip: “Bake it, grill it or pan-sear it with a little olive oil,” adds Dr. Cabeca. “Season it with fresh basil, oregano or turmeric. And try it over a bed of greens with avocado, or flake it into a salad for an easy meal.”

Oysters 

The nutrients in oysters support tissue health, nerve function and muscle maintenance, explains Dr. Cabeca. Aim for 3 to 6 ounces of oysters once or twice a week steamed or raw, says Dr. Cabeca. 

Tip: “Pair them with a squeeze of fresh lemon for flavor and added vitamin C, or steam them with garlic and herbs,” she says. 

Avocados 

These creamy fruits are nutrient-dense and not only contain fiber and healthy fats, but also magnesium and potassium, both of which play a role in nerve and muscle function, explains Dr. Cabeca. Add half an avocado or even one whole to your daily diet, says Dr. Cabeca.  

Tip: “Slice it onto salads, blend it into smoothies or enjoy it with sea salt and olive oil,” recommends Dr. Cabeca. “Pair avocado with a sprinkle of sea salt and fresh lime juice for a simple side, or mash it with a little olive oil, lemon and herbs as a spread.”

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Broccoli 

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The fiber content in broccoli supports regular bowel movements, which is important as constipation and straining can worsen pelvic floor symptoms, explains Dr. Cabeca. Aim for one to two cups of broccoli, three to four times a week. 

Tip: “Roast broccoli florets with olive oil, garlic and a sprinkle of sea salt until the edges are crispy,” says Dr. Cabeca. “Or steam it lightly and toss with lemon juice and a drizzle of olive oil.”

The bottom line on foods for bladder leaks 

Bladder leaks can be awkward and embarrassing, but they’re far from uncommon, and—most importanly—not your fault. The good news is there are foods that can help support your bladder health, and more intensive options such as pelvic floor physical therapy and medications that help you stay dry, comfortable and confident.