Feeling salty? Why you need to reduce salt for your bladder health

The NHS recommends that adults consume no more than 6 grams of salt per day - about a small teaspoon to you and I. But the reality is that most of us are consuming far more than the recommended amount, often without realising. 

High salt intake can sneak up on us, hidden in processed foods, snacks, and even meals we think are healthy. But how exactly does this affect our bladder, and why should we pay attention?

How does salt affect the bladder? 

Understanding how salt affects our bladder is important. In fact, excess salt intake can have a significant impact on our bladder health, contributing to symptoms such as urgency, frequency, and even incontinence. 

When we consume too much salt, our bodies initially retain more water to maintain the balance between sodium and water. This water retention increases blood volume and may temporarily lead to less frequent urination. As the kidneys gradually work to filter out the excess sodium, they eventually start excreting it through urine, along with the retained water. 

While this may eventually lead to increased urine production, salt intake doesn't typically cause an immediate need to visit the bathroom more frequently. The process of balancing sodium and water levels happens gradually as the kidneys adjust.

Salt and OAB

If you have an overactive bladder - or OAB as it’s also known - you’ll know that some things we eat and drink can trigger or worsen your symptoms. Overactive Bladder is characterised by a sudden and frequent urge to urinate, sometimes leading to leaks. Studies have shown that 23% of those suffering with OAB could find relief from their symptoms simply by reducing their salt intake to the recommended dose, which is a powerful thing to note for the management of your symptoms. 

We don’t fully know the reasons behind why salt may contribute to overactive bladder but it is likely to do with the impact on the kidneys as well as possibly being lin

How can we reduce salt in our diet?

While salt is an important mineral in our diet, most of us are consuming far more than the recommended daily amount. From high blood pressure, muscle cramps and even kidney disease, there are many reasons to reduce our intake. The good news is that by reducing how much salt we consume, we can reduce symptoms such as frequent trips to the loo, and urgency to pee - and hopefully, less leaks too! Here are three quick tips to help us reduce salt in our diet:

Eat fresh and cook at home

Choosing seasonal and fresh fruits, vegetables, lean meats, and whole grains rather than processed options are great for your bladder health and will help to naturally reduce your salt intake and boost your nutrition. Avoid the temptation of salty takeaways and eating out by meal planning and shopping in advance. 

Use less or no salt when cooking

When preparing meals at home, aim to reduce or remove salt that you add during the cooking process. To boost flavour, use herbs, garlic and spices (although be cautious with chilli as it can also trigger your bladder) instead of seasoning with salt.  

Reduce processed foods and ready meals

Processed foods, sauces, dressings, and instant products often contain high levels of salt. Try to limit these or enjoy them only occasionally for your bladder. 

Choose ‘reduced-salt’ options

Supermarkets now offer a much wider variety of products with reduced salt. When you shop, look for items labelled ‘reduced salt’, ‘low sodium’ or ‘no salt added’. When reading ingredient labels, look for 0.3 grams of salt or less per 100 grams, which is considered a low-salt option. If you see 1.5 grams of salt or more per 100 grams, it’s best to avoid these items or enjoy them only occasionally.

Rinse Canned Foods

Many canned foods are preserved in brine, so by rinsing contents like beans, lentils and vegetables before cooking or eating, you can reduce the effect of the brine simply.

Remove salt from your table setting

Keeping salt off your dining table can reduce the temptation to add salt. Many of us add salt out of habit, so always taste your food before deciding whether to add salt for flavour. You might be surprised how quickly you get used to the flavour of less salt!

Dr Masarat says

"Salt intake is something that can easily be forgotten as it is hidden in so many foods. But by focusing on keeping to the recommended daily habit, you are likely to notice benefits for not just your bladder health but your health in general!"