What foods are good to eat when you have a UTI?
It is best to eat a healthy, whole-food diet when you have a UTI. Cranberries and other fresh fruit, leafy green veg, complex carbs such as whole grains and prebiotic foods including onions and leeks are all recommended. It is also important to drink plenty of water to flush out a urinary tract infection.
Foods for UTI
Let's take a closer look at what I recommend you should eat (and drink) when you have an active urinary tract infection, including how they help ease symptoms and prevent recurrent UTIs:
1. Water
Before mentioning any food, it is important to make sure you are getting enough water!
Scientific research has found that drinking 1.5 litres of water in addition to normal intake is effective in preventing UTIs. (1) Drinking water can also help to flush out an active infection. You can learn more about how water helps UTIs in my blog: Does Drinking Lots of Water help cystitis?
2. Cranberries
A well-known remedy for cystitis, cranberry helps treat UTIs thanks to a compound called D-mannose. D-mannose is a type of sugar molecule that can stop bacteria from sticking to the wall of our bladder, and thus prevent them from causing infection. The bacteria are then flushed out with our urine instead of causing any problems.
Cochrane report concluded that cranberry extract was as effective as antibiotic use in preventing urinary tract infections, without the obvious side effects of regular antibiotic use. (2)
Cranberry alone isn't antibacterial, so it won't kill off the infection; but, it can be eaten or taken as a supplement to help fight the infection, alongside Echinacea and Uva-ursi (see "What else can help when you have a UTI?" below). If you are prone to getting UTIs, it is worth trying regular cranberry intake to prevent reoccurrence too.
Careful with cranberry juice ingredients
Cranberry juice is often touted as a great drink to have when you have a UTI, but just make sure you check the ingredients! Many cranberry juice products contain a lot of added sugar, which could potentially make the infection worse.
3. Green, leafy vegetables
Spinach, kale and broccoli are particularly good options. These are good for your whole body, are packed with vital nutrients, and support the immune system – and obviously, the immune system is vital when it comes to dealing with unfriendly bacteria.
4. Complex carbs
Eating sugar can make a UTI worse but all carbs are not your enemy! Complex carbohydrates are high in fibre and are a great swap for the white processed carbohydrates that easily turn to sugar and are best avoided when you have a UTI. So instead of white bread, white pasta or any cakes or pastries made from white flour, go for complex carbs like whole grains, brown rice, quinoa, beans, and starchy, root vegetables such as potatoes, sweet potatoes and parsnips.
5. Fresh fruit
Fruit is packed with vital vitamins, minerals and other nutrients that support your whole body and improve your immune function. It is also a great sweet treat when sugar is best avoided during an active infection. Berries are nature's candy in my opinion, and are lower in natural sugar than many other fruits, making them a great choice especially while you have an infection. While all fruit does contain natural sugars, they are also high in fibre; so, go for whole fruits rather than fruit juice, to make sure you get the benefits of the fibre. It's also a good idea to choose fresh fruit rather than tinned or dried fruit, organic when possible.
6. Prebiotics
Prebiotic foods are really important to feed the good guys in our microbiome and support the correct balance of bacteria in our bodies. Some prebiotic foods to try are onions, garlic, leeks, chicory, Jerusalem artichokes, asparagus, apples and bananas. You can also take Molkosan as a prebiotic drink alongside these. Molkosan contains L+ lactic acid which helps to create an environment in which friendly bacteria thrive. Combine this with your fruit and veg intake in a delicious smoothie: try the Molkosan Fruit Smoothie, it's delicious! Please note that Molkosan is not suitable for vegans.
What else can help when you have a UTI?
You can also try herbal remedies like Uva-ursi and Echinacea, which can help the body to get rid of an infection.
Uva-ursi
Uva-ursi, or bearberry, is a traditional herbal remedy for treating UTIs. It's fast-acting and has an antibacterial effect directly in the urinary tract. Unlike antibiotics, it does not trigger thrush. It is not a remedy that should be taken long term, so for recurrent UTIs, I recommend having a bottle of Uva-ursi tincture at home to start taking at the first sign of infection.
The antibiotic properties seem to be due to a compound called arbutin; but, as it is a whole plant extract, it has lots of other side benefits too, rather than side effects. It has astringent properties and contains allantoin, which helps to heal inflamed and irritated urinary passages.
It is recommended to take Uva-ursi for one week, and symptoms should improve after just 4 days of use. If symptoms do not improve, it is important to see your doctor.
Echinacea
Echinacea is a great antibacterial and anti-inflammatory herb, which is used to treat many infections. It is well-known as a remedy for colds and flu, but it is also effective in treating urinary tract infections. Its antibacterial properties help to fight the infection, and its anti-inflammatory and immune-supporting properties will help prevent a recurrence.
Echinacea helps to support the immune system, so it can be taken on an ongoing basis to support immunity and prevent infection. If you do start to notice the symptoms of an infection, I recommend taking your Echinacea more regularly. So perhaps you might take it twice a day as prevention and five times a day if you are experiencing any symptoms of an infection.
Foods to avoid
While there are lots of foods that can help, it is also important to also avoid or limit your intake of certain foods that can make symptoms worse.
To learn more about which foods to avoid: check out my blog "Foods to avoid with a UTI."
