5 Ways to Prevent UTIs and Improve Bladder Health
Urinary tract infections (UTIs) are common and can be quite uncomfortable and even dangerous to your health. They occur when bacteria, such as Escherichia coli (E. coli), enter your urinary tract and multiply in your bladder, causing an infection. The most common symptom of a UTI is a burning sensation when urinating, but other symptoms can include bloody urine, abdominal pain, fever, and the need to urinate often or urgently. Women are more likely to experience UTIs than men, with more than half of all women experiencing a UTI at some point in their lives.
The role of diet in UTI prevention and bladder health is crucial for your health; what you eat and drink can significantly impact the urinary tract and overall bladder health. A well-balanced and nutrient-rich diet can contribute to maintaining a healthy bladder and reducing your risk of UTIs. Hydration status can make or break bladder health and certain foods can also keep infection at bay. Here are 5 ways that diet may help prevent UTIs and improve your bladder health.
Stay Hydrated for a Healthy Bladder
Staying hydrated is key to keeping your bladder healthy and preventing UTIs. Drinking enough water (8-12 cups per day for most people) helps wash out bacteria and toxins from your urinary tract, making it harder for bacteria to grow. Bladder-friendly fruits and veggies like leafy greens, cucumbers, celery, watermelon, and cantaloupe are hydrating and can boost bladder health because they’re mild diuretics, meaning they make you pee more, helping flush out bad bacteria. Anti-inflammatory teas like chamomile and green tea are not only hydrating but also have antioxidant properties that can support your whole urinary system.
The Power of Cranberry
Cranberries are packed with special compounds called proanthocyanidins (PACs) that are vital in keeping your urinary tract healthy. Studies have shown that cranberry juice and supplements can help prevent UTIs from coming back by stopping bacteria, especially E. coli, from sticking to the walls of your bladder. PACs act like a natural defense system, making it harder for bacteria to attach and cause infections. Plus, these compounds help eliminate bacteria when peeing, reducing the risk of UTIs. Keep in mind that sugar can be a bladder irritant so you should avoid cranberry products such as juice that’s made with added sugar or other fruit juices.
Vitamin C’s Acidic Properties
Keeping your urine slightly acidic creates an environment that’s not friendly for bacteria that often cause UTIs like E. coli. Bacteria tend towards more alkaline conditions and are more easily destroyed in acidic environments. Vitamin C helps make your urine a bit more acidic, making it harder for UTI-causing bacteria to grow and spread in your urinary tract. Add bell peppers, grapefruit, lemon, oranges, and strawberries to your daily regimen for more vitamin C and keep your immune system and bladder healthy.
Balance Your Gut Microbiome
The gut microbiome, a diverse community of microorganisms in your intestines, is critical in maintaining a robust immune system. The gut microbiome is actually a strong barrier against harmful pathogens that can cause UTIs. When the good bacteria in your gut are balanced, it helps prevent the overgrowth of bad bacteria, like E. coli, which can travel from your gut to your urinary tract and cause UTIs. To keep the gut microbiome healthy, eat foods with probiotics like yogurt, kefir, sauerkraut, kimchi, and kombucha. These foods contain good bacteria that help keep your gut ecosystem balanced, potentially making it harder to get UTIs.
Limit or Avoid Foods that Fuel UTIs
Some food and drinks can irritate your bladder and make you more likely to get UTIs. Spicy foods have chemicals that can inflame the bladder and urethra in some people, making it easier for bacteria to grow. Caffeine and alcohol are diuretics, which means they make you pee more often which can irritate the bladder. Alcohol can also dehydrate, making it harder for your body to eliminate bacteria.
Making informed decisions about your food intake is key to staying healthy overall and preventing UTIs. While some foods can make your bladder unhappy and raise your risk of UTIs, others can help protect your urinary tract. Adding bladder-friendly foods to your diet and focusing on hydration can create a healthier environment. Always remember that if you suspect a UTI or any bladder issues, you need to see a medical provider. They can easily test and treat a bladder infection before it becomes a more serious condition or infects the kidneys.
References:
Lean K, Nawaz RF, Jawad S, et al. Reducing urinary tract infections in care homes by improving hydration. BMJ Open Qual. 2019;8(3):e000563.
Xia JY, Yang C, Xu DF, et al. Consumption of cranberry as adjuvant therapy for urinary tract infections in susceptible populations: A systematic review and meta-analysis with trial sequential analysis. PLoS One. 2021;16(9):e0256992.
Fondell E, Bälter O, Rothman KJ, et al. Dietary intake and supplement use of vitamins C and E and upper respiratory tract infection. J Am Coll Nutr. 2011;30(4):248-258.
Hanson L, VandeVusse L, Jermé M, et al. Probiotics for Treatment and Prevention of Urogenital Infections in Women: A Systematic Review. J Midwifery Womens Health. 2016;61(3):339-355.
Pelvic Awareness Project. “What Foods to Avoid With a UTI.” https://pelvicawarenessproject.org/what-foods-to-avoid-with-a-uti/. Accessed February 20, 2024.