Eating healthier foods-and avoiding some foods altogether-can make for better bladder control and a happier you. Even the simplest dietary modifications can have a big impact on urinary incontinence.

A Weighty Issue
For starters, do what you can to maintain a healthy weight. Physicians confirm that Incontinence, diet, and obesity are closely linked. And of course, eating better, balanced meals is a key strategy for any weight-loss program. You might be surprised to learn that even losing a little (five to ten percent of excess weight) can make a difference in controlling incontinence by helping to relieve abdominal pressure.

Doctors also advise that people with incontinence avoid certain foods and beverages. But not everyone reacts the same way to all foods.

The 5 Common Culprits
Because everyone is different, you'll want to conduct a trial-and-error analysis on your own to determine which foods you should avoid or moderate. Begin by eliminating those foods you suspect give you the most difficulty. Then gradually reintroduce them one by one, allowing one to two weeks between reintroductions to pinpoint the possible culprits. Before long, you'll be able to create an incontinence diet tailored just for you!

As you launch your dietary investigation, start by isolating the following list of common culprits. These are the five foods and beverages that are known to cause bladder leakage most often.

Caffeine. Caffeine consumption can be a significant bladder irritant. Since it's a diuretic, it can cause the bladder to contract, contributing to both stress incontinence and urge incontinence.

"A person suffering from incontinence should switch to caffeine-free beverages and foods or eliminate them and see if their urgency and frequency decreases," says Diane Newman, author of the book,The Urinary Incontinence Sourcebook. For those who are big coffee or soda drinkers and find it hard to quit altogether, Newman advises drinking no more than two cups of caffeinated drinks per day.

Caffeine occurs naturally in coffee beans, tea leaves, and cocoa beans. But it's also found in soft drinks, and foods and candies that contain milk chocolate or cocoa. What's more, some over-the-counter medications such as pain relievers, cough medications, and nutritional supplements can also contain caffeine. That's why it's important to check all product labels in your pantry when reducing or eliminating caffeine from your diet.

Alcohol. Like caffeine, beer, wine, and liquor are all diuretics. They cause the bladder to fill quickly and trigger an urgency to void. Alcohol also impairs signals between the bladder and the brain, interfering with bladder control and increasing the likelihood of accidents.

Citrus fruits and juices. For another source of bladder irritation, look no further than your breakfast table. Fruits and juices have an acidic pH and can aggravate incontinence. This includes grapefruits, oranges, lemons, and limes.

Spicy foods. From cayenne pepper to curry, hot and spicy foods can urge the urge. Research indicates that avoiding spicy foods can have a beneficial effect on incontinence.

Carbonated beverages and artificial sweeteners. Even non-caffeinated carbonated water can irritate the bladder, while artificial sweeteners contribute to urge incontinence.

What about Water?
Drink too much water and incontinence can be exacerbated. Not enough water and you become dehydrated. What's the right thing to do?

Drinking plenty of water is an important dietary component. Many people with incontinence are under the impression that by reducing fluid intake they can lessen their incontinence. In reality, the opposite may become true.

Decreased fluids can lead to dehydration, and in turn to constipation, which can contribute to incontinence. Also, when you drink less water, your urine is more concentrated and may irritate the lining of the urethra and bladder.

If constipation becomes a problem, try adding fiber to your diet. Newman recommends the use of whole, coarse, unprocessed wheat bran found either in health-food stores or in the health-food section of your grocery store. She advises trying smaller amounts of bran when first introducing it to your diet.

While you want to drink ample water, you might want to avoid drinking the recommended six to eight glasses a day (64 ounces). Instead, drink at least 50 ounces of water throughout the day. If you're concerned about bladder leakage, track your fluid intake and bathroom trips using the Depend Voiding Diary. It allows you to measure fluid intake and output, and make intake adjustments as warranted.

Avoid, adjust, avert
You can make many of these simple dietary changes gradually, allowing you to track your progress. It's always a good idea to also discuss your diet with your doctor. A healthcare provider can help create a personalized diet plan designed just for you and your needs. With a healthy plan in hand, you're in control!