Article: Incontinence Friendly Recipes
Incontinence Friendly Recipes
Living with urinary incontinence doesn’t mean compromising on tasty meals. Certain foods and beverages can irritate the bladder, but focusing on bladder-friendly ingredients can help manage symptoms effectively. Here are four delicious and healthy recipes tailored to each meal of the day, including a special dessert!
Spinach and Feta Egg Muffins
Why it’s good
Eggs are a low-acid, high-protein option that’s easy on the bladder. Spinach adds nutrients without irritation, while feta cheese provides a mild, flavourful touch.
Ingredients (Serves 2, makes 6 muffins)
- 6 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup unsweetened almond milk
- 1/4 tsp ground black pepper
Instructions
- Preheat oven to 190°C. Lightly grease a muffin tin or line with paper cups.
- In a mixing bowl, whisk eggs, almond milk, and black pepper until combined.
- Fold in chopped spinach and feta cheese.
- Pour the mixture evenly into the muffin cups, filling each about 3/4 full.
- Bake for 18-20 minutes or until the muffins are set and lightly golden.
- Serve warm or refrigerate for a quick grab-and-go breakfast.
Turkey and Zucchini Bowl with Brown Rice
Why it’s good
Lean turkey is gentle on the bladder and provides high-quality protein. Zucchini is hydrating and non-irritating, while brown rice adds fibre for digestive health.
Ingredients (Serves 2)
- 1 cup cooked brown rice
- 1/2 lb ground turkey
- 1 zucchini, diced
- 1 small carrot, grated
- 2 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Heat olive oil in a skillet over medium heat. Add ground turkey and cook until browned.
- Add zucchini and grated carrot to the skillet. Sauté until the vegetables are tender.
- Season with oregano, salt, and pepper.
- Serve the turkey and vegetable mixture over cooked brown rice for a healthy lunch.
Herb-Roasted Chicken with Sweet Potatoes and Green Beans
Why it’s good
Chicken is lean and bladder-friendly, while sweet potatoes are packed with fibre and vitamins. Green beans are mild and non-acidic, making them an excellent side.
Ingredients (Serves 2)
- 2 chicken breasts (boneless, skinless)
- 1 large sweet potato, cubed
- 1 cup green beans, trimmed
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried rosemary
- Salt and pepper to taste
Instructions
- Preheat oven to 200°C. Line a baking sheet with parchment paper.
- Toss sweet potato cubes with 1 tbsp olive oil, garlic powder, rosemary, salt, and pepper. Spread evenly on the baking sheet.
- Add chicken breasts to the baking sheet. Drizzle with the remaining olive oil and season with salt and pepper.
- Roast for 25-30 minutes, adding green beans to the baking sheet during the last 10 minutes.
- Ensure the chicken reaches an internal temperature of 74°C. Serve hot with sweet potatoes and green beans.
Baked Pears with Honey and Cinnamon
Why it’s good
Pears are a low-acid fruit that’s gentle on the bladder. Baking them with honey and cinnamon enhances their natural sweetness without irritation.
Ingredients (Serves 2)
- 2 ripe pears, halved and cored
- 2 tsp honey
- 1/2 tsp ground cinnamon
- 1/4 cup unsweetened almond milk (optional, for serving)
Instructions
- Preheat oven to 190°C. Place pear halves in a baking dish, cut side up.
- Drizzle honey over each pear half and sprinkle with cinnamon.
- Bake for 20-25 minutes until pears are soft and lightly caramelised.
- Optional: Serve warm with a splash of almond milk for added creaminess.
Enjoy what you eat
These bladder-friendly recipes are not only delicious but also crafted to help manage urinary incontinence symptoms. Each dish focuses on gentle ingredients while maintaining balanced nutrition. Don’t forget to drink plenty of water throughout the day in small sips, as dehydration can worsen symptoms.
Bladder and bowel incontinence may be caused by conditions which can be treated medically. Please consult your physician for medical advice and guidance.
