The Gut-Bladder Connection: Nutrition for Optimal Function

Your digestive system and urinary system are intricately linked. The gut microbiome, the trillions of bacteria, fungi, and other microorganisms residing in your intestines, plays a significant role in overall health, including bowel and bladder function. Proper diet is essential in maintaining bladder and bowel health as they affect your gut microbiome. 

When it comes to nutrition, there is often a lot of confusion on what you should or should not eat and thus what will or will not help your symptoms. One of the most common recommendations for bowel health is increasing fiber intake. While this is a good, general recommendation, it is generally vague.

There are two types of fiber: insoluble and soluble. Both are very important to have in your diet but they have different affects on your bowels. If you are experiencing constipation or diarrhea, eating the right type of fiber can be really helpful in normalizing your stool. 

Soluble fiber

Soluble fiber dissolves in water and creates a gel-like substance. This adds bulk to your stool, reducing the speed of which food moves through your intestines. Therefore, it is beneficial in reducing diarrhea. It also serves as a food source to beneficial gut bacteria and some types help lower cholesterol! Because it helps fuel beneficial gut bacteria, if you increase soluble fiber too much too quickly, you may experience increased gas and bloating. Therefore it is best to increase your fiber intake gradually to allow your gut bacteria to adjust.

Sources: oats, barley, apples, citrus fruits, pears, beans, peas, carrots, and more!

Insoluble fiber

Insoluble fiber does not dissolve in water but it does draw water into the stool which makes the stool softer and easier to pass. This speeds up the digestive process, aiding in reducing constipation. 

Sources: whole wheat products (bread, pasta, bran), vegetables (especially the skins), nuts, seeds, and more!

The Importance of Balance

It is important to eat both soluble and insoluble fiber in your diet. You can assess your stool type to help guide you in increasing one fiber type over the other. A lot of food contains both soluble and insoluble fiber, so you may need to research the amounts of each in that particular food if you are trying to increase a specific type of fiber. 

Hydration

Hydration is also key when it comes to stool consistency. Water is absorbed from your stool as it passes through your digestive tract, so if you are dehydrated, this will further contribute to constipation. Getting enough water intake aids in keeping your stool soft as well as maintaining bladder health by diluting urine to reduce bladder irritation and supporting kidney function.

If you are not a big fan of water, one way to increase your water intake is to pair it with another drink. For example, if you are drinking coffee or tea, for every couple of sips you have of coffee or tea, have a sip or two of water. A good goal is to drink 4-6 oz of water throughout every waking hour at a minimum, increasing this amount with activity and/or heat. Avoid drinking all the water at one time and instead sip so that your body has time to process the water. 

Foods to Limit or Avoid

Certain foods and beverages can irritate the bladder and worsen bowel problems. Consider limiting or avoiding the following:

• Caffeine: Can irritate the bladder and increase urinary frequency and urgency
• Alcohol: Can dehydrate the body and irritate the bladder
• Artificial Sweeteners: Some people are sensitive to artificial sweeteners, which can trigger bladder symptoms.
• Spicy Foods: Can irritate the bladder and GI system and worsen heartburn
• Acidic Foods: Citrus fruits, tomatoes, and vinegar can irritate the bladder in some individuals
• Processed Foods: Often high in sodium, unhealthy fats, and artificial ingredients, which can contribute to inflammation and digestive issues

How to Assess Your Stool

A quick search for the Bristol Stool Chart will help you understand how your body is responding to what you are eating, and it also helps you more clearly communicate with your health care provider. For many individuals, and even some providers, constipation is attributed to difficulty with emptying their bowels. However, people who present with normal stools may still demonstrate difficulty with emptying their bowels due to pelvic floor dysfunction. 

Listen to Your Body

Everyone is different, and what works for one person may not work for another. Pay attention to how different foods affect your bowel and bladder function. Keep a food diary to track your symptoms and identify potential triggers.

When to Seek Professional Help

If you're experiencing persistent bowel or bladder problems, such as frequent urinary tract infections (UTIs), incontinence, constipation, or diarrhea, it's essential to consult with a healthcare professional. They can help diagnose the underlying cause and recommend appropriate treatment options.