6 Delicious and Healthy Drinks to Boost Your Bladder Health

These six juice and smoothie recipes are gentle on the bladder, packed with ingredients that promote a healthy microbiome, and easy to make at home. You don’t need a juicer - but a blender (or stick blender) is necessary, and if you prefer a smoother texture a sieve can help to remove pulp.

Each one contains bladder-friendly fruits, vegetables, and probiotics to help keep our urinary system happy while supporting gut health, which plays a key role in overall bladder function.

Ready? Let’s juice! 

1. Blueberry & Coconut Smoothie

Why it’s good: Blueberries are full of antioxidants and have anti-inflammatory properties that can help protect the bladder lining. Coconut milk is gentle on the bladder and provides healthy fats to support a balanced microbiome.

Ingredients:

• 250ml unsweetened coconut milk

• 80g fresh or frozen blueberries

• 1 tbsp chia seeds (for gut-friendly fibre)

• ½ tsp cinnamon (anti-inflammatory)

• 1 tsp honey (optional, for natural sweetness)

How to make it: Blend everything together until smooth. If it’s too thick, add a little water to reach your preferred consistency.

2. Pear & Oat Smoothie

Why it’s good: Pears are one of the most bladder-friendly fruits, and oats contain prebiotic fibre that helps feed good gut bacteria. This smoothie is gentle, soothing, and great for digestion.

Ingredients:

• 1 ripe pear, cored and chopped

• 120ml oat milk (or any unsweetened plant milk)

• 2 tbsp rolled oats

• ½ tsp vanilla extract

• ½ tsp cinnamon

How to make it: Blend until creamy. If you like it colder, add a handful of ice.

3. Banana & Kefir Shake

Why it’s good: Kefir is packed with probiotics that support a healthy microbiome, which plays a role in bladder health. Bananas are non-acidic and naturally soothing.

Ingredients:

• 250ml plain kefir (or unsweetened yoghurt if you prefer)

• 1 ripe banana

• ½ tsp honey (optional)

• A sprinkle of nutmeg or cinnamon

How to make it: Blend everything together until smooth. If you want a thinner consistency, add a splash of water.

4. Apple & Cucumber Juice

Why it’s good: Apples are one of the most bladder-friendly fruits, providing gentle sweetness without acidity. Cucumber is hydrating and soothing, making this a light, refreshing juice that’s easy on the urinary system.

Ingredients:

• 1 medium sweet apple (e.g. Gala or Pink Lady), cored and chopped

• ½ cucumber, peeled and chopped

• 120ml water (or coconut water for extra hydration)

• A few fresh basil or mint leaves (optional, for a mild herbal flavour)

How to make it: Blend everything together until smooth, then strain if you prefer a lighter juice. Serve chilled for a naturally hydrating, bladder-friendly drink.

5. Berry & Flaxseed Shake

Why it’s good: Strawberries and raspberries are less acidic than citrus fruits and full of bladder-friendly antioxidants to boost your urinary microbiome. Flaxseeds provide omega-3s and fibre to support gut health.

Ingredients:

• 80g strawberries

• 80g raspberries

• 1 tbsp ground flaxseeds

• 250ml unsweetened almond milk

• ½ tsp vanilla extract

How to make it: Blend until smooth. If you like it sweeter, add a little honey.

6. Mild Green Smoothie

Why it’s good: Unlike some green smoothies that can be too harsh on the bladder, this one is gentle while still being packed with nutrients. Spinach is bladder-friendly, and avocado provides healthy fats for gut and bladder health.

Ingredients:

• 250ml unsweetened almond milk

• ½ ripe avocado

• 40g spinach (mild and non-irritating)

• 1 tsp ground flaxseeds

• ½ banana (for natural sweetness)

How to make it: Blend everything together until smooth. If you want a more refreshing taste, add a little coconut water.

Bear These Tips In Mind When Shopping:

1. Avoid citrus fruits like oranges and lemons, as they can be irritating.

2. Use non-dairy milks such as oat, coconut, or almond milk, as they tend to be gentler on the bladder.

3. Prioritise probiotics like kefir or yoghurt to support a healthy gut, which is closely linked to bladder health.

4. Go for gentle sweeteners like honey if needed, and avoid artificial sweeteners, which can be irritating.