If you're like most people, you probably take your bladder for granted. You go to the bathroom when you have to and don't give it much thought until something goes wrong. 

From taking bladder health supplements to drinking enough water, there is a plethora of healthy bladder tips to help keep your bodily functions in tip-top condition. But let's skip to the good bit – food!

Adapting your diet is one of the easiest ways to show your bladder some TLC, so of course we've done some research on the best foods for bladder health. If you're looking for ways to make your diet bladder-friendly, read on for some diet changes that your bladder will fall in love with.

Stock up on pumpkin seeds

Believe it or not, pumpkin seeds and bladder health are intrinsically linked! Pumpkin seeds, pumpkin seed oil and pumpkin seed extract are associated with easing bladder-related health complaints such as urinary incontinence and one too many night-time trips to the bathroom (also known as ‘nocturia’!)

Versatile and flavoursome, pumpkin seed can be incorporated into your diet in a range of simple but delicious ways:

  • Sprinkle them on top of salads for a nutritious crunch
  • Blend them into a smoothie (you won’t notice they’re there!)
  • Crush them into a pesto or butter
  • Combine them with nuts to make a granola

So next Halloween, make sure you put your leftover pumpkin seeds to good use! Pumpkin seed butter on toast, anyone?

Pumpkin seeds


Get fruity!

Let’s be honest, we all know that cranberry juice is the best drink for bladder health, but what about the other fruits and fruit juices that are good for your bladder?

Apples, strawberries and blueberries are high in vitamin C, which can help to keep your bladder clear of any bad bacteria. Due to their high water content, berries can also help to flush out your urinary tract system to keep any UTIs at bay. But the health benefits don’t stop there – berries are also rich in antioxidants, and may help to lower cholesterol levels too.

It's time to dust off the smoothie maker and start blitzing those berries into a bladder-friendly blend!

Steer clear of caffeine

Next on our list of healthy bladder tips is the dreaded ‘c-word’ – caffeine. Although many of us are partial to a warming flat white to kick-start our day, this actually isn’t the best drink for bladder health. Many foods and drinks that are high in caffeine may encourage the release of water in urine, ultimately leading to an overactive bladder.

We’re not telling you to cut out caffeine completely, as this may be a shock to the system for regular tea and coffee drinkers. Start by swapping your afternoon brew for a bladder-friendly alternative, such as a refreshing matcha tea or creamy turmeric latte.

Another word to the wise - try to avoid consuming all caffeine after 6pm! This will help to limit the urge to get up at night to visit the bathroom, so you can get your 8 hours of undisturbed beauty sleep.

Turmeric latte

Eat your vegetables

Did you know that vegetables are amongst the best foods for bladder health?

Potatoes and corn are high in magnesium, which can help your bladder to fully empty. Kale and cauliflower are packed with vitamin C and calcium, aka the fundamental nutrients to support healthy kidney function! 

However, you might want to leave tomatoes off your grocery shopping list. 

As an acidic food, tomatoes may be potentially irritating and contribute to the symptoms of an overactive bladder – who would’ve thought!?

It's all about the vitamin D

Vitamin D is pretty incredible when it comes to good bladder health. Some studies have suggested that a vitamin D deficiency may lead to an overactive bladder and actually increases the risk of developing a urinary tract infection.

Incorporating vitamin D rich foods such as mushrooms, spinach and tofu into your diet can help to contribute to the absorption of calcium (which is vital for bladder health as it aids muscle contraction!) So get started on making a warming bowl of Miso Tofu and Ginger Ramen, your bladder will thank you later.

miso ramen


At the end of the day, bladder health is all about listening to your body. If you’re experiencing any discomfort or pain, it might be time to make some changes to your diet and see if that helps alleviate symptoms.

By following these tips for a bladder-friendly diet, you can help keep your urinary system functioning at its best!

Thomas Robson-Kanu

The Hal Robson-Kanu Guide To Fitness & Nutrition

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