Aside from those instances when you remind yourself *not* to chug an entire Diet Coke before bed (knowing you’ll wake up at 2 a.m. with the urgent need to pee) or when you come down with a urinary tract infection and sprint to the store for cranberry juice, you might not think much about how what you eat and drink impacts your bladder.

There is, however, plenty of reason to consider your bladder and its well-being when you’re meal planning. “Regularly neglecting your bladder’s health and maintenance can lead to bladder inflammation and disease in time, as well as a few more immediate, unwelcome side effects, such as urinary frequency and pelvic pain, among others,” says S. Adam Ramin, MD, urologist and medical director of Urology Cancer Specialists in Los Angeles. “The inner lining of the bladder wall, known as the mucosa, is very sensitive to certain chemicals. Irritants can lead to inflammation of the bladder, known as cystitis, which then cause urinary symptoms including urinary frequency, urgency, burning sensation with urination, night time urination, pelvic pain, and incontinence.”

These chemical irritants enter the body through food, which is why the foods and beverages you consume can enhance or hinder bladder health. Once metabolized by the liver in the GI tract, these food and drink byproducts enter the bloodstream and are filtered through the kidney system before being eliminated by way of urination. A good rule to keep in mind, according to the urologist: If they’re not good for your bladder, they won’t feel good as you pee them out.

The best and worst bladder health foods, according to a urologist

Not everyone has a sensitive bladder, but for many, being mindful of eating and drinking habits that help or harm the bladder can make a significant difference in their overall wellness (and, TBH, sanity). This is because certain foods are known to irritate the bladder, while others are better tolerated.

“In general, acidic foods, caffeinated beverages, and alcohol tend to cause bladder irritation,” says Mehran Movassaghi, MD, urologist and director of Men’s Health at Providence Saint John’s Health Center and Assistant Professor of Urology at Saint John’s Cancer Institute. “This may include urgency, urinary frequency, and a feeling of incomplete bladder emptying.” A few more foods that Dr. Ramin says often cause urinary irritation are coffee, black tea, spicy foods, fried foods, and processed foods, especially those that contain a high amount of sugar, salt, and/or preservatives. For example, packaged pastries or frozen meals that contain saturated fat can cause inflammation.

Conversely, foods that promote bladder health tend to have a high water content, be more alkaline than acidic, and are high in antioxidants to lower inflammation in the body—fruits and vegetables are a great example. A good rule of thumb, according to Dr. Movassaghi, it to pack leafy greens or fresh fruit into as many meals and snacks as you can, and load up your plate so you’re eating several servings a day. Garlic, eggs, fish, nuts, and potatoes are a few other bladder health foods to stock up on, says Dr. Movassaghi.

And most importantly, your body needs water to stay hydrated. Drinking plenty of water (and eating foods with a high water content) is also key for urinary health. “Drinking one to two liters of water a day can help dilute whatever irritants in the food or drinks that are consumed. This is especially important for those who have a sensitive bladder,” explains Dr. Movassaghi. He adds that these numbers may change if you have an active lifestyle and sweat frequently. “Water intake prevents constipation, and hard stools and full bowels can lead to obstruction in the pelvis, which puts pressure on the bladder,” says Dr. Movassaghi. This means that high-fiber foods that contain a lot of water (like fresh fruits and veggies) help prevent both constipation and bladder irritation.

What the urologists regularly eat to maintain optimal bladder health

Both urologists maintain a diet that’s packed with fruits and vegetables, healthy fats like nuts and olive oil, whole grains, lean protein, and fatty fish. And they go with fresh over processed, when possible. Read up for more details on the urologists’ favorite bladder health foods below.

For breakfast:

Their breakfasts are nutrient-dense: Think eggs with whole grain toast, fresh fruit smoothies, Greek yogurt, and smoked salmon with sliced avocado and cucumber.

“I love bananas, which are high in magnesium and potassium to allow for normal bowel function,” says Dr. Mohavagghasi. “I also eat nuts, berries, and eggs daily—and I always have berries fresh without any added sugar.” He recommends eating them plain or tossing them in with unsweetened yogurt that contains bladder-friendly probiotics, like Greek yogurt or skyr.

Eggs served on whole grain toast with mashed avocado or as an omelet or frittata over a bed of greens and roasted potatoes are also great for your bladder. Dr. Mohavaghassi also spreads nut butter on whole grain toast with sliced bananas and chia seeds, or blends up banana with berries, greens, and creamy avocado for a portable breakfast to sip on the go.

For lunch:

Dr. Ramin likes to eat salads with protein that include a range of fruits and veggies for antioxidant benefits. “My top choices for sources of protein are grilled or baked hormone-free chicken, oven-baked salmon, or seared Ahi tuna,” says Dr. Ramin. These are healthier than proteins with higher levels of saturated fat, like red meat or fried chicken. “I recommend eating red meat in moderation to avoid increasing your risk of heart disease and high cholesterol,” he adds.

As for toppers, go for a variety of veggies: red, yellow, green, orange, and white fruits and veggies all have a place on the plate. “Leafy greens, bell peppers, cauliflower, cabbage, and berries have antioxidant and anti-inflammatory properties,” Dr. Ramin says. He also recommends including avocados and olive oil for healthy fats. “I love a base of greens—lettuce, spinach, kale, or arugula—and mixing in a serving of grains for texture and nutrients,” Dr. Ramin says, saying that couscous and quinoa are two favorites.

You can also use nuts, seeds, and berries as salad ingredients, all of which offer bladder-supporting properties, especially cranberries. Almonds, pistachios, pumpkin seeds, chia seeds, and cashews are all good sources of unsaturated fats and/or omega-3 fatty acids.

For dinner:

For dinner, both of the urologists love eating chicken breast, tofu, and fish, along with a whole grain and veggie side (or two) for added protein and fiber, which may come from starch and lots of veggies. Salads, grain bowls, and tacos are all delicious examples. They recommend pairing tofu with a side of sauteed greens and garlic, which is a natural antibiotic and good for the bladder. (And feel free to swap out tofu for turkey breast, chicken, salmon, ahi tuna, halibut, or beans instead.)

A baked sweet potato is one of Dr. Mohavaghassi’s favorite sides—it’s a vehicle for protein, fiber, and potassium for electrolyte benefits, making it a good suggestion for a bladder-friendly dinner, especially after exercise. Try stuffing it with veggies, cheese, and legumes.

For snacks:

Keep these simple and nutritious. “I love to have unsalted almonds and hard boiled eggs,” says Dr. Mohavaghassi, as they’re high in protein, fiber, and healthy fats. “Keeping the fat content low minimizes both bowel and bladder irritation,” he says. Other ideas include egg cups packed with veggies and cheese, avocado or hummus on toast, homemade trail mix, or kale chips with nutritional yeast and garlic powder.

Tips for bladder health (beyond diet)

In addition to eating nutrient-dense foods that won’t irritate your bladder, lifestyle habits can keep urinary inflammation down, too. Such habits include peeing ASAP when you have to and not holding it in. “Peeing within 30 minutes once the urge hits is ideal,” says Dr. Ramin. Also, take a look at the color of your urine, as it’s a good indicator of hydration levels. “A nice light yellow-to-clear is perfect, as the darker the urine color, the more dehydrated your body is.”

Finally, try to incorporate Kegel exercises into your fitness routine. According to Dr. Ramin, tightening the muscles around the urethra and holding for five seconds per interval is ideal. “I recommend doing this at least 20 times a day,” he says. “This will help not only with symptoms of overactive bladder but will prevent incontinence, too.”

Lastly, ditch the cigs (duh), as chemicals found in cigarette smoke increase the risk of bladder cancer.

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