What to Eat and Drink for Bladder and Kidney Health

Bladder and kidney health may not be the most common dinner table topic, but it’s something that impacts us all.

While we can’t control everything that impacts our bladder, the good news is that food plays a big role in how well it works. Some foods are great for keeping your bladder and kidneys happy, while others... not so much. So, let’s dive into what you should be eating—and what you might want to skip—to keep things running smoothly down there.

What to Eat and Drink for Bladder and Kidney Health

Your bladder has a pretty important job—it stores urine, which contains all the waste and extra fluid your body doesn’t need anymore.¹ But as we age, the bladder loses some flexibility, and the muscles that help you empty it might not work as well.¹ This can lead to more bathroom trips or even leaks.¹

Hydration is key when it comes to urinary health, and so are the right foods. Certain foods (like some berries, whole grains and nuts) can help support your kidney and bladder function, while others (like sodas or artificial sweeteners) can irritate them.¹

Keep reading to learn about the foods and drinks that are good for bladder and kidney health, and which ones you might want to avoid. But the first and most important tip? Hydration.

Make Sure You’re Always Hydrated

Did you know that more than half of your body is made up of water? That’s why staying hydrated is so important.1 How much water you need depends on things like your weight, activity level, and even the climate you live in.¹ A good rule of thumb? Drink enough so that you’re heading to the bathroom every few hours.

That said, not everyone needs the same amount. When in doubt, check with your healthcare provider to find out what’s best for you.¹

Link Between Food and Bladder Symptoms

Did you know that certain foods can actually irritate your bladder and make symptoms worse? Spicy foods, acidic fruits like oranges and tomatoes, and artificial sweeteners can trigger inflammation and discomfort, making bladder problems worse.¹

On the flip side, there are foods that can help soothe your bladder. Opt for foods that are high in fiber, like whole grains, leafy greens, and fruits, which can help reduce constipation, which puts pressure on the bladder.¹

Which Foods Should You Avoid?

If you’re experiencing urinary leakage, you might think that you need to drink less than normal, but that’s actually counter-productive. Limiting the amount of fluid you drink makes the urine more concentrated, which can irritate the bladder lining and cause urgency. Not drinking enough water can also cause constipation, which can affect bladder control.

Which drinks should you avoid?

While some foods can help support your urinary health, others can do the exact opposite—irritating your bladder and making symptoms worse. If you're dealing with urinary issues, it’s worth keeping an eye on what you eat and drink.²

Some common culprits that can trigger bladder irritation include:²

• Coffee and tea – Caffeine can make you feel like you need to go more often.
• Carbonated drinks – The bubbles in soda and sparkling water can be rough on your bladder.
• Acidic foods – Citrus fruits, tomatoes, and other acidic foods may cause irritation.
• Spicy foods – That extra kick in your meal might not sit well with your bladder.

If you notice any of these making your symptoms worse, try cutting back and see if it helps.²

Top Foods for Bladder and Kidney Health

Now that we’ve covered what to avoid, let’s talk about the foods that support kidney and bladder function.

Cranberries

Cranberries are well-known for their ability to help prevent urinary tract infections (UTIs).² They are acidic, which stops bacteria from sticking to the walls of the bladder, reducing the risk of infections. ²

If you're considering cranberry juice, go for unsweetened varieties to avoid added sugar.² Be careful not to overdo it, as the high levels of citric acid can cause irritation.²

Blueberries

Blueberries are a popular superfood packed with antioxidants and essential nutrients.² They’re also naturally low in sodium, potassium, and phosphorus—minerals that can be difficult for compromised kidneys to filter out. This makes them a great choice for supporting overall kidney health.²

Cauliflower

Cauliflower is a great source of anti-inflammatory compounds, which could help control the inflammation in your urinary tract.² It’s also packed with vitamin C, K, folate and fiber, which helps digestion and reduces strain on the kidneys.²

Sea Bass

Sea bass is rich in omega-3 fatty acids, which help reduce inflammation.² Unlike other fish that can be high in phosphorus, sea bass has a moderate amount, making it a kidney-friendly protein option.²

Egg Whites

If you need a kidney-friendly, low-fat protein source, egg whites are a great option.² They provide high-quality protein without the phosphorus found in egg yolks, making them easier on the kidneys.²

Whole Grains

Whole grains like quinoa, brown rice, and whole wheat bread are packed with fiber, which supports digestion and overall kidney health.² Swap out white bread and pasta for whole grain alternatives to give your kidneys a break.

Macadamia Nuts

When it comes to nuts, raw and unsalted is the way to go—less sodium means less strain on your body.² If you're looking for a kidney-friendly option, macadamia nuts are a great choice. They’re lower in sodium and phosphorus than most other nuts and packed with B vitamins, magnesium, copper, iron, and manganese to keep you feeling your best.²

By making smart food choices, you can support your kidneys and bladder while reducing the risk of common urinary health issues. Small changes to your diet can go a long way in keeping these essential organs in top shape!

Superfoods for Kidney Health

So, what exactly makes a food a superfood? In the context of kidney health, superfoods are packed with nutrition, low in potassium and taste great. Here are some top picks³:

• Cabbage: High in phytochemicals, and filling and nutritious.
• Garlic: Anti-inflammatory properties
• Red peppers: Low in potassium

Incorporating these superfoods into your diet, along with proper hydration and exercise, can go a long way in supporting your bladder and kidney health.

Regain Control Over an Overactive Bladder

Dealing with an overactive bladder can be frustrating, but small changes to your daily routine can make a big difference. Here are some easy ways to help manage your symptoms:

• Find the right fluid balance. Drinking too much can send you running to the bathroom constantly, but not drinking enough can irritate your bladder lining and make urgency worse. Talk to your healthcare provider about how much fluid is right for you.¹
• Watch what you eat and drink. Some foods and drinks—like caffeine, alcohol, carbonated beverages, citrus fruits and spicy foods can trigger bladder irritation.¹ Try cutting them out and see if your symptoms improve.
• Use absorbent pads or underwear. Accidents happen, but the right products can help you stay dry and confident. Look for pads or underwear, like TENA Sensitive Care Ultra Thin Incontinence Pads designed for bladder leaks to control odor and protect your clothing.

Living with an overactive bladder can feel isolating, but it’s important to remember that you’re not alone. Support groups can offer resources, advice, and a community of people who understand exactly what you're dealing with.

FAQs

How can I improve my kidney and bladder function?

Taking care of your kidneys and bladder doesn’t have to be complicated—small daily habits can make a big difference! Here are some key tips:

• Stay hydrated. Drinking enough water helps to support healthy kidney filtration.
• Wear cotton or loose-fitting clothing. Stick to loose, breathable cotton clothing to keep things dry and comfortable. Tight pants and nylon underwear can trap moisture, creating the perfect environment for bacteria to thrive.¹
• Exercise regularly. Physical activity helps maintain a healthy weight, improves circulation, and reduces the risk of bladder problems and constipation.¹
• Avoid smoking. Bladder issues are more common in people who smoke.¹

By making these lifestyle choices, you can support your urinary health and prevent issues down the road.

Does cranberry juice clean out your kidneys?

Cranberry juice is often praised for its ability to prevent urinary tract infections (UTIs), but does it actually “clean” your kidneys? Not exactly.

Cranberries are acidic, which may help prevent bacteria from sticking to the bladder wall (helping reduce UTI risk). However, they don’t detoxify or “flush out your kidneys” as many myths claim.1 In fact, store-bought cranberry juices often contain added sugar, which isn’t great for kidney health. If you’re considering it, look for cranberry juice that doesn’t contain artificial sweeteners.

For more bladder and kidney health tips, check out this guide.

References

1. NIH. ’15 tips to keep your bladder healthy’. 2022. Available from: https://www.nia.nih.gov/health/bladder-health-and-incontinence/15-tips-keep-your-bladder-healthy

2. Urology of Greater Atlanta. ‘Best 10 foods for bladder health and 4 to stay away from’. 2025. Available from: https://ugatl.com/blog/best-10-foods-for-bladder-health/

3. National Kidney Foundation. ’10 superfoods for people with kidney disease’. 2017. Available from: https://www.kidney.org/news-stories/10-superfoods-people-kidney-disease