When it comes to your health, your bladder can often go neglected. We keep an eye on our cholesterol levels, blood pressure and weight gain, yet when it comes to what is happening in our bodies down below, we can become complacent.
The bladder is a hollow organ located in the lower abdomen, and it plays an essential role in the urinary system. Its main function is to store and expel urine produced by the kidneys. When the kidneys filter waste and excess fluids from the blood, urine collects in the bladder until it is ready to be eliminated from the body through the urethra.
Like with many aspects of your health, your diet can play a vital role and while certain foods can cause irritation, other foods can help to maintain your bladder health. Keep reading to learn the top 10 bladder foods for bladder health to include in your diet.
10 foods to include in a healthy bladder diet
Pears are nutritious fruits that provide various nutrients and have properties that support a healthy bladder. They have a high water content, which helps to maintain hydration and to flush toxins from the body, preventing urinary tract infections.
They are also rich in antioxidants, including vitamin C and flavonoids like quercetin, which help to protect bladder cells from oxidative stress and inflammation. To top if of, pears contain natural diuretic properties, meaning they can promote increased urine production. This can be beneficial for flushing out bacteria and toxins from the bladder, reducing the risk of UTIs and promoting bladder health.
Bananas are a rich source of potassium, an essential mineral that plays a crucial role in maintaining proper bladder function. Like pears, bananas are considered low in potential bladder irritants, making them generally well-tolerated by most individuals. They are unlikely to trigger bladder sensitivity or exacerbate existing bladder conditions, making them an excellent addition to a diet for bladder health.
3) Winter squash
Winter squash, such as butternut squash, acorn squash, and spaghetti squash, can be beneficial for bladder health due to their high water content. They are also packed with essential nutrients, including vitamin A, C and E, as well as mineral like potassium and magnesium, which support the urinary system.
3) Green beans
Green beans are a tasty addition to any meal and offer several benefits for bladder health. With their high water content, green beans help maintain proper hydration, supporting overall urinary function and reducing the risk of urinary tract infections (UTIs). These bladder-friendly vegetables are also low in irritants, making them a suitable choice for those with sensitive bladders or bladder conditions.
When seeking a bladder-friendly comfort food, potatoes emerge as an excellent choice. Not only do they refrain from irritating the bladder, but they also offer several additional benefits that support bladder health. Potatoes are rich in vitamin C and potassium, essential nutrients that play a crucial role in maintaining overall well-being.
Vitamin C is known for its antioxidant properties, protecting the bladder’s cells from oxidative stress and potential inflammation. Furthermore, potassium helps regulate fluid balance, promoting proper urinary function and reducing the risk of urinary tract infections (UTIs).
5) Lean proteins
Lean proteins such as turkey, chicken, and fish are good option to add to a bladder friendly diet. Proteins are essential for tissue repair and maintenance throughout the body, including the bladder. A healthy bladder lining is essential for preventing irritation and reducing the risk of bladder-related issues. To further enjoy the health benefits, we suggest baking, steaming or broiling rather than frying them.
Eggs are an another excellent protein source that you can enjoy without worrying about causing bladder irritation. Eggs contain various B vitamins, including B6, B12, riboflavin, and niacin. These vitamins play a role in supporting a healthy nervous system and may indirectly impact bladder health through nerve function regulation.
7) Nuts and seeds
Nuts, including almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds are a great source of protein and fibre. These nutrient-dense foods contain essential vitamins, minerals, and antioxidants that support overall urinary system function. For instance, pumpkin seeds are rich in zinc, which may help prevent bladder inflammation and promote tissue repair. Flaxseeds provide a good source of fiber and omega-3 fatty acids, aiding in reducing bladder irritation and promoting a healthy urinary tract.
8) Whole grains
Filling your diet whole grains foods, such as oatmeal, whole-grain bread, whole-grain cereal (not the sugary cereals), quinoa and brown rice, will help keep your bladder and bowel movements regular. In fact, a 2020 study has shown that people who regularly eat whole grains and/or legumes were less likely to have bladder cancer.
Berries such as strawberries, raspberries, and blueberries boast abundant vitamin C, effectively bolstering your bladder’s defense against harmful bacteria. Moreover, their high water content facilitates regular flushing of your urinary tract system, thereby reducing the risk of UTIs throughout the day.
Garlic, known for its potent taste and smell, possesses antimicrobial properties, which can help combat bacterial infections in the bladder. Additionally, garlic’s anti-inflammatory effects may aid in reducing inflammation and discomfort associated with bladder-related issues.
The foods you include and exclude from your diet can greatly influence you bladder health. While some foods can irritate you bladder, others can soothe it and help to improve your bladder health. Different people will be affected by different foods, so it is a good idea to keep a food diary and note any foods that do cause irritation. By enjoying a healthy lifestyle and a diet rich in fruits, vegetables and whole grains, you can start improving your bladder health today!