When Coach Prime opened up about his recent battle with bladder cancer, it was more than a news headline—it was a gut check. He’s one of the strongest personalities in the game, yet even he had to face something most of us don’t think about until it’s too late. His story is a powerful reminder that we can’t just wait until something feels off. We’ve got to move from reactive to proactive—especially when it comes to what we eat.

This isn’t about fear—it’s about power. Power in your choices. Power in your habits. And today, we’re focusing on 10 everyday foods that help support a healthy bladder and may lower your risk of cancer down the road. No clinical lecture. Just real food you can pick up at the grocery store—and actually enjoy.

1. Berries

Why: Packed with antioxidants and fiber, berries help neutralize free radicals and keep your urinary tract in check. Blueberries, raspberries, strawberries—however you like them, these colorful gems do more than just taste good.

How to use them: Throw 'em in smoothies, yogurt bowls, or just eat them by the handful.

Pro tip: Frozen berries = budget-friendly and just as powerful.

2. Broccoli

Why: Cruciferous vegetables like broccoli are loaded with compounds that help your body detox and may reduce cancer risk—including bladder cancer.

How to use it: Roast it, steam it, or stir-fry it. Just don’t boil it to death.

👉 Try one of my favorite broccoli recipes here.

3. Dark Leafy Greens (Spinach, Kale, Collards)

Why: These greens bring fiber, folate, and antioxidants that support your bladder and whole-body health.

How to use them: Toss into smoothies, sautée with garlic, or mix into eggs and soups.

• 👉 Need ideas? Start with my spinach recipes.
• 👉 Explore bold kale dishes here.
• 👉 Southern comfort? These collard recipes got you.

4. Salmon

Why: Rich in omega-3 fatty acids, salmon fights inflammation and supports bladder and prostate health.

How to use it: Bake it, grill it, or flake it over a salad. Just go easy on the sugary glazes.

👉 Here’s how I season up salmon with real flavor

5. Beans & Black-Eyed Peas

Why: High in fiber and plant-based protein, beans help your body process waste better—and that’s big for bladder health.

How to use them: Toss in a stew, blend into a dip, or stir into rice dishes.

• 👉 See my go-to bean recipes here.
• 👉 Craving soul food? Don’t sleep on these black-eyed pea dishes.

6. Nuts

Why: Walnuts, almonds, peanuts—these little powerhouses contain healthy fats and antioxidants that fight inflammation and may reduce cancer risk.

How to use them: Snack raw, crush over oatmeal, or blend into a smoothie.

Tip: A small handful goes a long way.

7. Whole Grains

Why: Brown rice, oats, quinoa—whole grains keep your digestive system moving and help your body remove toxins more efficiently.

How to use them: Sub in brown rice for white, swap white bread for whole wheat, or start your morning with steel-cut oats.

8. Fermented Foods (Yogurt, Kefir, Kimchi)

Why: These gut-friendly foods build up good bacteria that support your immune system—and help protect your bladder.

How to use them: Yogurt for breakfast, kimchi on the side, or kefir as a smoothie base.

👉 See how I incorporate yogurt into bold, balanced dishes.

9. Garlic

Why: Garlic contains compounds that may stop cancer cells from growing. It’s been used for centuries as nature’s medicine—and modern research backs it up.

How to use it: Mince into sauces, roast with veggies, or mix into marinades.

👉 Here are my favorite garlic-forward dishes.

10. Dark Chocolate (Yep, You Read That Right)

Why: Quality dark chocolate (70% cocoa or more) contains antioxidants that support heart and cellular health.

How to use it: A couple squares after dinner, melted into oats, or mixed into energy bites.

Note: It’s still dessert—treat it as such.

Bottom Line

You don’t need a pantry overhaul or a new identity to eat for your health. Small changes stack up. Add one or two of these foods to your rotation this week. Try one new recipe. Swap out one snack. Then keep building.

Coach Prime reminded us to take our health seriously, even when we feel fine. Let this be the nudge to eat with intention—not out of fear, but because you’ve got too much life to live to not feel your best.

Start today. Your future self will thank you.

- Uncle Dibbz