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Eat Well, Feel Strong: Nutrition for Continence
Health. Words by: Tris Alexandra Jarvis, BHSc Nutritional Medicine (ANTA Accredited Clinical Nutritionist®).
When it comes to continence health, nutrition often isn’t the first thing that comes to mind—but what we eat and drink can make a significant difference in supporting a healthy bladder, bowels and pelvic floor.
From the health of our gut microbiome, hydration, to specific foods that relieve constipation and fibre intake, a few small tweaks can go a long way to supporting continence.
FEEDING THE GUT MICROBIOME
A strong foundation for bladder and bowel control health (continence) begins in the gut. The trillions of bacteria in our digestive system, known as the gut microbiome, don’t just aid digestion, they influence bowel regularity, bladder health, and even our risk for chronic conditions like type 2 diabetes, which can increase incontinence risk.
A balanced, diverse microbiome supports regular bowel movements and helps maintain a healthy urinary microbiome (potentially lowering urinary urgency). A 2022 study published in the International Urology and Nephrology journal link.springer.com/article/10.1007/ s11255-021-03044-w) even links harmful gut bacteria with the progression of urinary urgency and urge incontinence.
HOW TO SUPPORT A HEALTHY MICROBIOME
By embracing a wide range of plant foods to provide different types of fibre and polyphenols that nourish beneficial bacteria, you can create a more resilient gut ecosystem. Studies show that eating 30 or more different plant foods weekly—including fruits, vegetables, nuts, seeds, herbs, legumes, and whole grains—can boost microbial diversity.
Prebiotic-rich foods like garlic, onions, leeks, asparagus, bananas and rolled oats provide fibre that feeds good bacteria. Probiotic foods such as yogurt, kefir, sauerkraut, kimchi and miso introduce helpful bacteria into the gut.
HYDRATION HABITS FOR CONTINENCE
Hydration is equally important. Dehydration leads to concentrated urine that can irritate the bladder lining, triggering urgency. But hydration isn’t just about drinking more water—it’s also about how well your body absorbs it.
Electrolytes like sodium, potassium and magnesium help pull water into your cells, ensuring fluids are
effectively used. Without enough electrolytes, you might drink plenty yet still feel dehydrated or worsen urinary
urgency symptoms.
Aim for around 1.5 to 2 litres of fluids daily (unless on fluid restriction), adjusting for activity levels, climate, or life stages like pregnancy and breastfeeding. Herbal teas, broths, and water-rich foods like cucumbers or watermelon also count toward your total. Adding natural flavours like lemon, mint, or berries can make hydration more enjoyable, while a small pinch of quality sea salt or a splash of coconut water adds electrolytes to support fluid balance.
BLOOD SUGAR AND FIBRE BALANCE
Balancing blood sugar levels isn’t just about preventing type 2 diabetes—it’s also key for maintaining bowel regularity and supporting the gut microbiome. When blood sugar spikes and crashes, we tend to crave quick carbs and skip fibre-rich meals. This pattern can reduce stool bulk, slow digestion and contribute to constipation.
Building balanced meals with protein, healthy fats and fibre-rich carbohydrates helps keep blood sugar steady while boosting fibre intake. The target is 25–30 grams of fibre per day, yet most Australians only get on average 15–20 grams. To boost your fibre intake, try:
- Adding leafy greens to one meal each day
- Sprinkling chia or ground flaxseeds over breakfast
- Swapping white rice for quinoa or lentils
- Snacking on whole fruits like apples or pears with the skin on
FRUIT IN FOCUS
"Constipation can increase pressure on the bladder and worsen incontinence symptoms," Tris tells Bridge Magazine.
"Diet is one of the most effective tools for improving bowel regularity. Small, consistent dietary changes like adding the below foods can ease constipation and reduce strain on the pelvic floor."
CHIA SEEDS
Absorb water, forming a gel-like consistency that bulks and softens stools.
PEARS 'N'PRUNES
Pears and prunes are high in fibre and sorbitol, they help soften stools and get things moving.
KIWI FRUIT
Just two kiwi fruit a day may improve bowel regularity and stool consistency.
Don't Forget Lifestyle Habits
Food and hydration are foundational - but lifestyle habits matter just as much when it comes to bladder and bowel control health.
Toilet posture: One of the easiest changes you can make is how you sit on the toilet. Using a small footstool to elevate your feet and leaning slightly forward helps relax the pelvic floor and makes bowel movements easier and more complete.
Stress management: Stress impacts gut motility and bladder sensitivity. Deep breathing, time in nature, or simply
taking short breaks throughout your day can help regulate your nervous system and reduce symptom flare-ups.
Routine matters: Try to eat around the same time each day. Your body thrives on rhythm, and a predictable routine can help train your bowels and bladder into better patterns.
Final Thoughts
Nutrition is on the most empowering and accessible ways to support your continence health. By feeding your gut with a variety of whole foods, hydrating strategically, managing blood sugar, and creating some healthy lifestyle habits, you lay a strong foundation for continence health at any age.