A major review of 31 scientific studies found that eating healthy foods—especially Mediterranean-style diets with lots of vegetables, fish, and olive oil—may help improve bladder control problems and sexual function. Researchers looked at studies involving thousands of people and found that people who ate anti-inflammatory foods (foods that reduce body swelling) had fewer incontinence issues and better sexual health. On the flip side, diets high in inflammatory foods were linked to more bladder problems. While more research is needed, these findings suggest that changing what you eat could be a simple way to help manage these common health issues.

The Quick Take

  • What they studied: Whether eating certain healthy diet patterns could help people with bladder control problems, bowel control issues, and sexual dysfunction
  • Who participated: 31 different research studies involving thousands of people from North America, Europe, and Asia. Some studies looked at people with diabetes, some at people with bladder problems, and some at general populations
  • Key finding: People who followed healthy eating patterns—especially Mediterranean diets and anti-inflammatory diets—had significantly fewer bladder control problems and better sexual function. The DASH diet was particularly helpful for urgency incontinence (sudden urges to urinate)
  • What it means for you: If you struggle with bladder control or sexual health issues, changing your diet to include more anti-inflammatory foods like vegetables, fish, olive oil, and whole grains may help. However, this should complement medical treatment, not replace it. Talk to your doctor before making major dietary changes

The Research Details

Researchers conducted a systematic review and meta-analysis, which means they searched three major medical databases for all published studies on diet and pelvic floor problems. They found 493 articles initially, then carefully reviewed 196 full studies, and finally selected 31 high-quality studies to analyze together. Of these 31 studies, 14 had enough data to combine statistically.

The studies they included were of three types: 10 studies that followed people over time to see what happened, 17 studies that looked at groups of people at one point in time, and 4 randomized controlled trials where people were randomly assigned to different diets. This mix of study types gives a more complete picture than any single study could provide.

The researchers looked at five different healthy eating patterns: the DASH diet (Dietary Approaches to Stop Hypertension), the Mediterranean diet, plant-based diets, anti-inflammatory diets, and pro-inflammatory diets. They used statistical methods to combine results from multiple studies to see if patterns emerged.

This approach is important because individual studies can sometimes give conflicting results or involve small groups of people. By combining results from 31 studies involving thousands of participants, researchers can see the bigger picture and be more confident in their conclusions. The mix of different study types also helps confirm findings from different angles. This systematic approach follows international guidelines (PRISMA) that ensure the review is thorough and unbiased

This study is a meta-analysis, which is considered high-quality evidence. The researchers followed strict international guidelines for conducting systematic reviews. They searched multiple databases to find studies, used clear criteria for deciding which studies to include, and combined data from 14 studies with enough information for statistical analysis. However, the quality depends partly on the quality of the original studies included. The fact that they included randomized controlled trials (the gold standard) alongside observational studies strengthens the findings

What the Results Show

The research found strong evidence that healthy dietary patterns improve sexual function. In studies that looked at groups at one point in time, people eating healthy diets had about 31% lower odds of sexual dysfunction. In studies that followed people over time, healthy eating patterns showed even stronger improvements in sexual function.

For bladder control problems, healthy diets also helped significantly. People following healthy eating patterns had about 23% lower odds of incontinence compared to those eating less healthy diets. The Mediterranean diet and anti-inflammatory diets were especially effective for sexual dysfunction, while the DASH diet was particularly helpful for urgency incontinence (sudden, hard-to-control urges to urinate).

Interestingly, the opposite was also true: people eating pro-inflammatory diets (high in processed foods, sugar, and unhealthy fats) had significantly higher rates of both urinary and fecal incontinence. This suggests that what you eat really does matter for these health issues.

The research also found that different diets worked best for different problems. The Mediterranean diet—which emphasizes vegetables, fruits, fish, whole grains, and olive oil—was particularly strong for improving sexual function. The DASH diet, which focuses on lower sodium and more fruits and vegetables, was best for reducing urgency incontinence specifically. Anti-inflammatory diets in general (foods that reduce body inflammation) helped with both sexual dysfunction and incontinence. The studies included people with various conditions, including diabetes, which suggests these dietary changes may help across different populations

This is one of the first comprehensive reviews combining evidence from multiple studies on this topic. Previous research had looked at individual diets or individual problems, but this study brings together evidence about multiple healthy eating patterns and multiple pelvic floor problems. The findings align with what we already know about these diets helping with other health conditions like heart disease and diabetes, suggesting that anti-inflammatory eating patterns have broad benefits for health

The researchers included studies from different countries with different populations, which is good for showing the findings apply broadly, but it also means some differences between studies. Not all studies measured the same things in the same way, which can make combining results tricky. Some studies were observational (watching what people eat and what happens) rather than experimental (telling people what to eat), so we can’t be completely sure diet caused the improvements rather than other lifestyle factors. The review only included 14 studies with enough data for statistical analysis, which is a smaller number than ideal. More high-quality randomized controlled trials are needed to confirm these findings

The Bottom Line

Based on this research, consider adopting a Mediterranean diet or anti-inflammatory eating pattern if you experience bladder control problems or sexual dysfunction. Focus on eating more vegetables, fruits, whole grains, fish, and healthy oils like olive oil, while reducing processed foods, added sugars, and unhealthy fats. The DASH diet is also a good option, especially if urgency incontinence is your main concern. These recommendations have moderate to strong evidence support from this review. However, dietary changes work best alongside medical treatment, not as a replacement. Consult your healthcare provider before making major dietary changes, especially if you take medications or have other health conditions

Anyone experiencing bladder control problems, bowel control issues, or sexual dysfunction should consider these findings. People with diabetes or metabolic risk factors may see particular benefits. These dietary patterns are generally safe and healthy for most people. However, if you have specific food allergies, cultural dietary restrictions, or other health conditions, talk to your doctor or a registered dietitian about how to adapt these patterns to your needs. Pregnant women, people with certain kidney conditions, or those on specific medications should get personalized advice

Dietary changes typically take time to show benefits. Most people might notice improvements in bladder control or sexual function within 4-12 weeks of consistently following a healthier eating pattern, though some changes may take longer. The longer you maintain these dietary patterns, the more benefits you’re likely to see. Think of it as a long-term lifestyle change rather than a quick fix

Want to Apply This Research?

  • Track daily intake of anti-inflammatory foods (servings of vegetables, fruits, fish, whole grains, olive oil) and processed/inflammatory foods. Also log bladder control incidents (urgency episodes, leakage) and subjective sexual function on a 1-10 scale weekly to monitor improvements over time
  • Start by adding one Mediterranean or DASH diet element daily—such as replacing one snack with vegetables, adding fish to one meal per week, or switching to whole grain bread. Use the app to log these additions and track how you feel. Gradually build up to more consistent healthy eating patterns
  • Create a weekly dashboard showing: (1) percentage of meals following anti-inflammatory patterns, (2) incontinence episodes per week (trending downward), (3) subjective symptom improvement scores, and (4) adherence to specific diet recommendations. Review monthly trends to stay motivated and identify which dietary changes correlate with symptom improvement

This research summary is for educational purposes only and should not replace professional medical advice. Pelvic floor dysfunction, incontinence, and sexual dysfunction can have multiple causes and require proper medical evaluation. While dietary changes may help improve symptoms, they should be used alongside—not instead of—medical treatment recommended by your healthcare provider. If you experience new or worsening symptoms, consult a doctor or urologist. Always discuss significant dietary changes with your healthcare provider, especially if you take medications or have other health conditions. Individual results may vary based on genetics, overall health, and other lifestyle factors.