3 Delicious, Autumnal Recipes to Soothe your Overactive Bladder

Helping you to find new, interesting recipes that nurture your bladder too is an important part of our role to support you, so here are three easy, bladder-friendly recipes featuring nutritious, seasonal ingredients that are perfect for Autumn.

1. Pumpkin and Quinoa Salad with Autumn Veggies

Pumpkin is not just for Halloween—it’s also a fantastic bladder-friendly ingredient! With its high magnesium content, it can help relax bladder muscles and reduce spasms. Combining pumpkin with quinoa, roasted veggies, and a sprinkle of pumpkin seeds creates a nourishing and balanced meal that’s perfect for lunch or dinner.

Method:

To get started, preheat your oven to 180°C (fan-assisted). Slice half of a medium-sized pumpkin into bite-sized cubes, removing the seeds (we’ll save these for a snack later!). Chop courgette, peppers and any other autumn veg you love. Toss the pumpkin with everything else and 1 tablespoon of olive oil, add a pinch of salt. Place the the pumpkin on a baking tray and roast for 25-30 minutes, or until soft and lightly golden.

While the pumpkin is roasting, cook 150g of quinoa according to the packet instructions. Once the quinoa is fluffy and ready, add it to a large bowl along with the roasted pumpkin, a handful of chopped, steamed kale, and a quarter cup of dried cranberries (make sure they’re unsweetened to keep acidity low). Drizzle with a touch of pumpkin seed oil or extra virgin olive oil and sprinkle a small handful of toasted pumpkin (or sunflower) seeds on top for extra crunch. You could also add a dollop of hummus for extra deliciousness!

Why It’s Bladder-Friendly:

Pumpkin, quinoa, and kale are rich in magnesium, a mineral known for its ability to support muscle health and could potentially calm overactive bladder symptoms. Magnesium can help reduce spasms and ease bladder tension, making it a great addition to our diet. Pumpkin seeds are an added bonus, as they are high in zinc and healthy fats, which can also support urinary function. This salad is not only delicious but a great way to enjoy autumn’s flavours while being gentle on the bladder.

2. Creamy Butternut Squash and Carrot Soup

Nothing says comfort like a warm bowl of soup when the temperature drops. Butternut squash and carrots are both excellent low-acid choices that support bladder health. This creamy soup is naturally dairy-free, making it gentle on the bladder while being rich in fibre and essential vitamins.

Method:

Peel and chop one medium butternut squash and three large carrots into small chunks. In a large saucepan, heat 1 tablespoon of olive oil and gently sauté one finely chopped onion until soft and translucent. If you’re sensitive to onions, you can skip this step and use a leek instead, as leeks tend to be gentler on the bladder. Next, add the chopped squash and carrots, along with 1 litre of low-sodium vegetable stock. Let the soup simmer for 25-30 minutes, or until the vegetables are soft.

Once cooked, remove from heat and blend until smooth using a hand blender. For an extra creamy texture, stir in 120ml of oat milk or your preferred non-dairy milk. Serve with a sprinkle of fresh thyme for a fragrant finish.

Why It’s Bladder-Friendly:

Butternut squash and carrots are packed with bladder-friendly nutrients like vitamin A and potassium, which can help maintain a healthy bladder lining and reduce irritation. This soup is ideal for soothing us on chilly evenings and nourishing our bladder health.

3. Pumpkin Seed and Apple Energy Bites

Pumpkin seeds are a hidden gem for bladder health. They are high in magnesium and zinc, which help support the function of the bladder muscles and can reduce symptoms of urgency. These easy-to-make energy bites are a perfect on-the-go snack for busy days or a quick post-lunch treat, packed with the goodness of oats, dried apples, and cinnamon.

Method:

In a food processor, combine 150g of unsalted pumpkin seeds, 150g of rolled oats, and 60g of dried apple rings (make sure they’re unsweetened to keep acidity low). Add 1 tablespoon of ground flaxseed and 1 teaspoon of ground cinnamon. Pulse until the mixture becomes crumbly and starts to come together. Add in 60ml of pure maple syrup and 2 tablespoons of water, then pulse again until the mixture is sticky enough to hold its shape.

Using your hands, roll the mixture into small balls (about 2.5cm in diameter). Place them on a tray lined with baking paper and pop them in the fridge for at least 30 minutes to firm up. These energy bites can be stored in an airtight container in the fridge for up to a week, making them a convenient and nutritious snack.

Why It’s Bladder-Friendly:

Pumpkin seeds are a great source of magnesium, which can help to relax the bladder muscles and ease symptoms of OAB. They’re also packed with zinc, which plays a role in supporting a healthy bladder lining. Apples, when dried without added sugars, are a natural source of fibre and sweetness, making these energy bites satisfying without triggering bladder sensitivity. Oats add additional fibre and help keep energy levels stable, which is important for maintaining overall health and wellness.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.