Bladder health issues are incredibly common. In fact, urinary tract infections (or UTIs) are the most common outpatient infection in women. Up to 60 percent of women experience at least one UTI in their lifetime, and many of these infections will be recurrent1. Millions of Americans also suffer from urinary incontinence—a condition that only becomes increasingly common as we age. Bladder infections, UTIs, and incontinence can cause discomfort, pain, and inconvenience. But there are many steps we can take to help reduce the risk of these infections, as well as their reoccurrence. Read on to understand more about bladder health and how to use food and supplements to prevent UTIs and manage these sometimes challenging conditions.
What Causes Bladder Infections and Other Issues?
UTIs and bladder infections occur when bacteria, typically E. coli, enter the urinary tract and multiply, leading to infection. Factors such as poor hygiene, sexual activity, use of certain contraceptives, and underlying health conditions increase the risk of developing these infections. Women are more prone to these infections than men due solely to differences in anatomy.
Interestingly, one review found a link between the bladder and the brain, highlighting that bladder disorders frequently seem to be accompanied by mood disorders like depression and anxiety. Researchers also found a relationship between bladder disorders and the gut, noting that inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) were often found in patients with bladder disorders.2 More research is needed to understand these potential links, but these findings may provide some insight into who is at higher risk for developing these particular bladder conditions.
Foods to Prevent UTIs and Improve Bladder Health
Let’s explore five ways you can use food and nutritional supplements to help reduce the prevalence and reoccurrence of these bladder infections and UTIs.
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Limit sugars and refined carbohydrates
Foods high in sugar and refined carbohydrates, including soda, sweets, white bread, pasta, rice, and juice, can actually feed bacteria in the urinary tract and stimulate their overgrowth. This can lead to recurrent UTIs and bladder infections. Opting for a low candida diet (which limits sugar, gluten, alcohol, etc.) may be especially in preventing UTIs because this approach reduces sugars to help prevent bacterial overgrowth.
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Cranberries
Cranberries contain compounds called proanthocyanidins that prevent bacteria from adhering to the walls of the urinary tract, reducing the risk of infection. One study found that consuming cranberry products helped prevent UTIs in children by 54 percent and in women with a history of recurring UTIs by 26 percent.3 It’s important to make sure you’re consuming 100-percent cranberry juice and not a beverage that contains other ingredients or added sugars.
Probiotics, especially strains of Lactobacillus, can help maintain a healthy balance of bacteria in the gut and urinary tract, reducing those harmful bacteria that cause infection.4 Opt for probiotic-rich foods: yogurt, kefir, or sauerkraut. A probiotic supplement can also be helpful here.
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D-mannose
D-mannose is a type of sugar that can help prevent bacteria from adhering to the wall of the urinary tract. A large meta analysis found that taking D-mannose supplements regularly may help reduce the risk of recurring UTIs, especially for those prone to these infections.5
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Pumpkin seeds
There is limited but promising research that pumpkin seed extract can improve bladder function and reduce urinary frequency and urgency. A 2014 study of subjects with overactive bladder found that pumpkin seed extract helped significantly reduce symptoms of urgency, frequency, and peeing at night after 6 weeks and 12 weeks.6
Consider these foods and supplements to boost your bladder health. Always remember to consult with a health care professional before you start any supplements—especially if you have underlying health conditions or are taking any kinds of meds.
