Leaking, urgency & rushing to the toilet: 6 common causes & 7 tips!

Did you know that up to half of all women will experience urinary incontinence during their lifetime,¹ while around 1 in 6 adults experience symptoms of an overactive bladder?²

Despite how common these conditions are, they’re still rarely discussed.

Whether it’s leaking when you laugh, coughing causing accidents, or the sudden urge to find the nearest toilet immediately, bladder and bowel symptoms can have a huge impact on confidence, work, travel, exercise and everyday life.

Many people assume it’s simply part of getting older, having childbirth, or going through menopause. They’re certainly common – but that doesn’t mean they’re something you simply have to live with.

Understanding what’s driving urinary urgency or leaking is often the first step towards improving symptoms.

What do we mean by leaking & urgency?

Urgency is the sudden, difficult-to-ignore need to empty your bowels or bladder, often leading to more frequent trips to the toilet or waking during the night to urinate (known as nocturia).

Leaking occurs when a small amount of urine or stool escapes before you reach the toilet, or during activities such as coughing, sneezing, laughing or exercising.

For some people, it’s occasional. For others, it can become a daily source of anxiety that affects confidence, travel, exercise, socialising and even sleep.

6 common reasons you’re leaking or rushing to the toilet

1. Pelvic floor changes

Your pelvic floor is a group of muscles that sit like a supportive hammock at the base of your pelvis. These muscles help support the bladder, bowel, and uterus, and control when you urinate and have a bowel movement.³

When these muscles become weak, tight or poorly coordinated, they may struggle to properly support bladder control.

Common causes include:

Pregnancy and childbirth
Menopause
Chronic straining
Surgery
Age-related muscle changes

2. Constipation

Constipation doesn’t just affect your bowels. A backed-up bowel places pressure on the bladder and surrounding structures, contributing to:⁴

Bladder urgency
Urinary leakage
Pelvic floor strain
Incomplete emptying
Bloating and discomfort

Repeated straining can gradually weaken pelvic floor muscles, making symptoms worse over time.

Keeping your bowels moving regularly isn’t just about comfort – it’s also an important part of supporting bladder health and pelvic floor function.

3. Loose stools & digestive issues

At the other end of the spectrum, diarrhoea and loose stools can make it much harder to “hold on”.⁵ This is particularly common in people who experience:

IBS
Food intolerances/sensitivities
Gut pathogens
Period-related diarrhoea
Stress-related digestive symptoms

When stool moves rapidly through the digestive tract, urgency often increases. Other signs your gut may be contributing include bloating, excess gas, abdominal discomfort and irregular bowel habits. Addressing these underlying digestive issues can often help improve comfort, confidence and predictability.

4. Hormonal changes

Many women notice symptoms become worse:⁶

Around their period
During perimenopause
After menopause
Following childbirth

Declining oestrogen affects the tissues lining the bladder, urethra and pelvic floor. As hormone levels fluctuate or decline, changes in bladder sensitivity, muscle tone and tissue elasticity can occur.⁷

5. Overactive bladder and inflammation

Sometimes the bladder itself is the problem.

An overactive bladder (OAB) can cause frequent urges to urinate, even when the bladder isn’t particularly full. This may be linked to bladder irritation or inflammation, which can make the bladder’s sensory nerves more sensitive and trigger “full bladder” signals more often than they should. Possible contributors include:⁸

Urinary tract infections (UTIs)
Recurrent or low-grade urinary infections
Interstitial cystitis (bladder pain syndrome)
Hormonal changes, particularly during menopause
Irritating foods and drinks – caffeine, alcohol, spicy foods, artificial sweeteners and fizzy drinks

For many years, scientists believed the bladder was sterile. We now know it has its own community of microorganisms, known as the urobiome, which influences urinary health. Research is beginning to explore how imbalances in the urobiome may contribute to urinary symptoms, including urgency, recurrent infections and bladder irritation.⁹

Interestingly, many urinary infections begin with bacteria residing in the gut microbiome, particularly strains of Escherichia coli (E. coli).¹⁰ This highlights just how closely connected the gut, immune system, and urinary tract really are.

Check out our Gut Microbiome Test, which can help identify potential microbial imbalances and provide personalised, evidence-based recommendations to support a healthier microbial ecosystem.

6. Stress

Have you ever noticed that symptoms become worse when you’re stressed? That’s because your gut, brain and nervous system are constantly communicating through what’s known as the gut-brain axis.

Stress can influence gut motility, bowel habits, muscle tension and sensitivity to digestive sensations.¹¹ For some, anxiety can create a cycle where fear of urgency actually makes urgency feel worse. The more we worry about needing the toilet, the more alert the nervous system becomes.

When the nervous system is stuck in “fight or flight” mode, both digestive and urinary symptoms can become more noticeable.

7 ways to support bowel regularity & digestive confidence

Small daily habits can make a surprisingly big difference. Try to:

1. Prioritise fibre

Fibre helps to keep things moving and supports a healthy microbiome.

Aim to include a wide variety of fruit, vegetables, whole grains, legumes, nuts, seeds, herbs and spices. An anti-inflammatory, plant-rich diet can help support both digestive and overall health.

Different fibres feed different beneficial microbes, making variety particularly important.¹² That’s why we recommend our Complete Prebiotic, which contains 18 different fibres to help nourish a diverse and resilient microbiome.

2. Stay hydrated

Without enough fluids, stools can become harder and more difficult to pass.¹³

Hydration helps support bowel motility, stool consistency and overall digestive function. Try keeping a water bottle nearby throughout the day and don’t wait until you’re thirsty!

3. Support your microbiome

A healthy microbiome plays an important role in digestion, immunity and brain health via the gut-brain axis.

If digestive symptoms are contributing to urgency or leaking, improving overall gut health may help support more comfortable, predictable bowel habits.

Chuckling Goat’s evidence-based Gut Health Protocol includes:

Kefir – Introduces beneficial bacteria to support microbiome diversity.
Complete Prebiotic – Feeds beneficial microbes with 18 different fibres.

Together, they help create a healthier gut environment from the inside out.

4. Avoid excessive straining or very large meals

If you’re sitting on the toilet for long periods, pushing or straining regularly, it’s worth paying attention. Chronic straining places significant pressure on the pelvic floor and may worsen symptoms over time.¹⁴ Improving fibre intake, hydration, and bowel habits can reduce the need to strain in the first place.

Very large meals can also trigger a strong gastrocolic reflex – the natural signal that encourages the colon to empty after eating. While completely normal, this reflex can feel more intense in people prone to urgency.¹⁵ If this is the case, try eating smaller, more frequent meals throughout the day.

5. Optimise your toilet posture & routine

Raising your feet slightly on a small stool can help create a more natural position, and reduce straining, and support more complete emptying. Check out our article on everything you need to know about poo posture.

It’s also important not to ignore the urge to go! Repeatedly delaying bowel movements or urination can sometimes disrupt your body’s natural rhythm and contribute to constipation, incomplete emptying, and increased urgency later on.

6. Move your body

Walking, exercise, stretching, and regular movements help stimulate the digestive tract and support healthy bowel motility. Even a short daily walk can help keep things moving and reduce constipation.

Your digestive system loves movement.

7. Don’t ignore stress

Digestive health isn’t just about food. Stress management can be incredibly important when urgency and bowel symptoms are involved.

Simple practices such as deep breathing, walking outdoors, gentle yoga, mindfulness practices and better sleep habits can help support both the nervous system and digestion.

Urinary urgency and leaking are incredibly common – but they aren’t something you simply have to accept.

Whether symptoms are related to pelvic floor dysfunction, constipation, digestive health, hormonal changes, stress, or bladder irritation, identifying the underlying cause often opens the door to effective treatment.

Small changes to bowel habits, diet, hydration and pelvic floor health can make a meaningful difference over time.

Most importantly, don’t suffer in silence. These conversations matter – and help more people realise they’re far from alone.

Looking for information on how to beat constipation? Read 5 simple habits to combat constipation next!

Important: If urgency is accompanied by pain, burning, blood in the urine or recurrent infections, unexplained weight loss, or a sudden change in bowel habits, it’s always worth speaking with your healthcare professional.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.