A Day's Worth of Delicious Recipes That Nurture Your Bladder Health

The good news? While our bladders can be sensitive to certain foods and drinks, by choosing gentle, nourishing ingredients, we’re helping to minimise irritation without sacrificing our enjoyment of foods we love to eat!

We’ve put together a day’s worth of bladder-friendly recipes - from breakfast to dinner - that prioritise comfort, hydration, and balance. Each recipe is designed to nourish and avoid the common irritants that can trigger symptoms such as leaks or urgency.

Ready? Let's get cooking!

Breakfast: Soothing Berry Porridge

This porridge uses bladder-friendly berries like blueberries and oats, which are gentle on the bladder and full of antioxidants to support overall health.

Ingredients:

• 50g rolled oats

• 300ml almond milk (or any unsweetened, non-dairy milk)

• 1 tsp ground flaxseed (adds fibre, which helps maintain a healthy digestive system)

• 75g fresh blueberries (or bladder-friendly fruits like pears or apples)

A small drizzle of honey or maple syrup (optional)

Instructions:

1. In a saucepan, combine the oats and almond milk and cook over medium heat, stirring occasionally, for 5–7 minutes until the oats are creamy.

2. Stir in the flaxseed for extra fibre and let the porridge thicken for another minute.

3. Top with fresh blueberries and drizzle with a small amount of honey or maple syrup if desired.

Lunch: Creamy Courgette Soup with Basil

Courgettes are gentle on the bladder, while the basil adds a mild, refreshing flavour without irritation. This creamy soup is perfect for a warm, comforting meal.

Ingredients:

• 2 large courgettes, diced

• 1 small potato, peeled and diced (for a creamy texture)

• 500ml low-sodium vegetable stock

• 1 tbsp olive oil

• 1 tbsp fresh basil, chopped

• Salt and pepper to taste

Instructions:

1. In a saucepan, heat the olive oil over medium heat. Add the diced courgettes and potato, cooking for 5 minutes until slightly softened.

2. Add the vegetable stock and bring to a boil, then reduce the heat and simmer for 15–20 minutes until the vegetables are tender.

3. Use a blender or hand blender to puree the soup until smooth. Stir in the fresh basil and season with salt and pepper to taste.

Dinner: Baked Cod with Sweet Potato Mash and Steamed Green Beans

Cod is a lean, bladder-friendly protein source that’s easy to digest, while sweet potatoes provide complex carbs for sustained energy without irritation.

Ingredients:

• 2 cod fillets (about 150g each)

• 1 tbsp olive oil

• Salt and pepper to taste

• 1 medium sweet potato, peeled and cubed

• 150g green beans, trimmed

• 1 tbsp unsweetened, non-dairy milk (such as almond or oat milk)

• Fresh parsley, chopped, for garnish (optional)

Instructions:

1. Preheat the oven to 180°C (160°C fan).

2. Lightly coat the cod fillets with olive oil and season with a pinch of salt and pepper. Place on a baking tray lined with baking paper.

3. Bake the cod in the preheated oven for 12–15 minutes, or until the fish flakes easily with a fork.

4. Meanwhile, boil the cubed sweet potato in a saucepan for 10–12 minutes, until tender. Drain and mash with the non-dairy milk, seasoning lightly with salt and pepper.

5. Steam the green beans until tender (about 5 minutes).

6. Serve the baked cod with the mashed sweet potato and steamed green beans. Garnish with fresh parsley if desired.

Snack: Autumn Roasted Pumpkin Seeds

To make bladder-friendly spiced pumpkin seeds, preheat your oven to 180°C (160°C fan). Spread raw pumpkin seeds on a baking tray in a single layer. Drizzle with olive oil, then sprinkle with bladder-friendly seasonings like garlic powder, a pinch of salt, and a touch of dried rosemary or thyme for flavour without irritating spices.

Toss everything together so the seeds are evenly coated, then roast in the oven for 10–12 minutes, stirring halfway through, until golden and crispy. Let them cool before serving as a crunchy, healthy snack.

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