The Bladder Dietitian’s™ Guide: Top Foods to Prevent UTIs

Picture this: tiny E. coli bacteria, usually from our rear end or our lady parts, decide to take a detour to our bladder, causing what's known as an acute uncomplicated UTI. It's like they're on a misguided adventure, leaving us with symptoms like burning during urination, frequent trips to the bathroom, and a general feeling of discomfort or pain.

Treating UTIs typically involves a short course of antibiotics. But here's the kicker: while antibiotics save the day, they can also wreak havoc on our body's delicate ecosystem. Long-term use can alter the natural balance of bacteria in our gut and nether regions, paving the way for the rise of multidrug-resistant superbugs (1). Not exactly the superhero ending we were hoping for

So, what's a girl to do? Prevention is key. And believe it or not, your diet might just hold the secret to keeping those UTIs at bay. But before we dive into the details, it's essential to note that while diet can play a role in both preventing urinary tract infections, there are no foods that help UTI once you're already dealing with one. So, let's dive into the world of UTI-fighting foods together, while also considering which foods to avoid with UTI.

Hydration is Important

Want to give your urinary tract a helping hand? It's as simple as staying hydrated. Drinking plenty of water helps prevent UTIs by flushing out harmful bacteria and also keeps your urinary tract healthy and happy.

You may have other questions about beverages, such as: What to drink for UTI? Is milk bad for UTI? Which juice is good for UTI? Best alcohol to drink with UTI?

I'm going to keep it short and simple: water is your best friend! And although you may think you can drink water to flush out UTI, that isn't always possible once an infection has begun. So, sip on water throughout the day as part of your prevention plan and use this guide from the US Institute of Medicine to determine your daily water intake needs.

However, try to steer clear of caffeine. While that morning cup of coffee might be tempting, caffeine's diuretic effect can actually dehydrate you, making it harder for your body to flush out bacteria.

Plant-Based Foods and UTI Prevention

Did you know that your dietary choices could impact your risk of getting a UTI? According to research, people who opt for a vegetarian lifestyle have a 16% lower chance of experiencing uncomplicated UTIs compared to their meat-eating counterparts (2). And here's the kicker – this protective effect is even more pronounced among non-smokers, giving us another reason to ditch the cigarettes and embrace plant-based goodness.

So, what's the secret sauce behind the vegetarian advantage? Well, for starters, vegetarians steer clear of meat, which happens to be a hotbed for the bacteria responsible for UTIs. By skipping the animal products, vegetarians dodge exposure to the primary pathogens that cause UTIs, reducing their risk of infection. Additionally, the changes in the mix of bacteria in the digestive system of vegetarians, including fewer harmful E. coli bacteria, might help reduce the risk of getting UTIs.

However, the perks of a vegetarian diet go beyond just avoiding meat. Plant foods are loaded with phytochemicals – natural compounds with antibacterial properties – that can help fend off UTIs. From cranberries, elderberries, blueberries, and herbs like roselle – they're like nature's little warriors, battling bacterial adhesion and reducing biofilm formation to keep your urinary tract happy and healthy.

And let's not forget about nuts! While more research is needed, nuts may also contain antibacterial compounds that could contribute to UTI prevention (2). So, whether you're a full-fledged vegetarian or just looking to add more plants to your plate, you're giving yourself a leg up in the battle against UTIs.

If you also deal with IC (on top of UTIs), you can get your 7-day Vegetarian IC Meal Plan e-book HERE, curated by yours truly, The Bladder Dietitian™.

Acidify Urine to Decrease Bacterial Growth

Ever heard the phrase "fight fire with fire"? Well, when it comes to UTIs, sometimes it's more like "fight bacteria with acidity." By acidifying urine, we create an unwelcome environment for those pesky bacteria to thrive (3). So, how do we do it? It's all about incorporating certain foods into our diet that naturally lower the pH level of our urine.

This list contains foods that help UTI prevention by making our urine more acidic, which inhibits bacterial growth and reduces the likelihood of infection (*note these may be different than foods to prevent IC flares or irritation):

• Cranberries
• Plums
• Prunes
• Corn
• Lentils
• Breads/starches
• Peanuts
• Walnuts

The Power of D-Mannose Products

Derived from food sources, D-Mannose boasts the unique ability to block certain bacteria strains from adhering to the cells lining the urinary tract, making it tool in managing UTIs (1).

Naturally present in Aloe Vera, what sets D-Mannose apart is its bioavailability. When taken orally, D-Mannose is rapidly absorbed by the body and safely excreted in the urine, where it gets to work in flushing out bacteria.

Exploring the Benefits of Probiotics

Ever heard of the phrase "good bacteria"? Well, that's where probiotics come into play. When our body's natural balance of bacteria gets out of whack – like when there's not enough of the friendly Lactobacillus species – it can pave the way for recurrent UTIs.

But fear not, because probiotics are here to save the day! By taking probiotic supplements, we can potentially boost the colonization of protective microbes in our urinary tract, outcompete harmful bacteria for resources, and even put a stop to the formation of stubborn biofilms that bacteria love to hide in (1).

Prevention is Paramount

Incorporating some or all of the dietary recommendations outlined above into your daily routine can significantly reduce your risk of contracting a urinary tract infection. Remember, prevention is key – once you've been diagnosed, there isn't a specific list of foods to avoid with UTI. By taking proactive steps to support your urinary tract health, you can minimize the likelihood of UTIs and maintain overall well-being.

As The Bladder Dietitian™, I've done the research and laid out the evidence-based facts so that you have the most credible information. And please know, you're not alone. Having dealt with bladder issues myself, I'm one of only TWO RDs in the world specializing solely in Interstitial Cystitis and bladder conditions!

If you're ready to find relief, I have so much to offer – find the support and services you need to combat your bladder woes HERE.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10138837/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6992707/

Escott-Stump, S. (2008). Nutrition and Diagnosis-related Care. Wolf Road, IL: Lippincott Williams & Wilkins.

https://pubmed.ncbi.nlm.nih.gov/38214795/

Bladder-Friendly Blueberry Daiquiri

Quench your thirst with a burst of fruity goodness with our IC-friendly Blueberry Amor Daiquiri! This delightful concoction is a celebration of vibrant flavors and easy-breezy vibes, perfect for sipping on lazy afternoons or sharing with friends during laid-back gatherings.

Imagine the sweet-tart allure of blueberry juice mingling with the frosty chill of frozen blueberries, all blended together with succulent pear halves and icy cubes to create a lusciously smooth texture. But here's the kicker – a hint of natural almond extract adds a subtle nutty undertone that elevates the drink to a whole new level of deliciousness.

Top it all off with a sprinkle of zesty lime zest for an extra pop of citrusy freshness, and you've got yourself a cocktail that's as irresistible as it is gentle on the bladder. With our IC-friendly recipe, you won't have to worry about feeling left out this summer due to dietary restrictions. So, whether you're lounging by the poolside or kicking back on the patio, our Blueberry Amor Daiquiri is the perfect companion for those moments when you just want to sit back, relax, and savor the simple pleasures of life.

Prep Time: 5 minutes

Makes: 1 daquiri

INGREDIENTS

1⁄2 cup blueberry juice

1⁄4 cup blueberries, frozen

2 pear halves, canned

1⁄2 cup ice cubes

2 tsp. natural almond extract

Garnish with lime zest

PREPARATION

Puree juice, blueberries, pears, ice, almond extract in a blender until smooth. Garnish with lime zest and serve.

Find more recipes like this in my Mocktails & Party Snacks E-Cookbook!