Which foods contribute to UTIs?
A number of foods and drinks including caffeinated, sugar-sweetened or artificially-sweetened drinks could irritate the bladder and contribute to UTIs. Some options such as spices or citrus arguably can have some beneficial characteristics, but your individual tolerance of these may be one to watch.
Here I delve into these food groups in more detail, so you know how best to approach them:
1. Refined carbs and sugar
The main problem with sugar is, that you can risk potentially feeding the bad bacteria that can contribute to traditional cases of UTIs and cystitis.
But actually, beyond this, these carbs and sugars, (carbohydrates' simplest units are made up of sugars), you could also be more generally upsetting the balance of the good bacteria in your gut. And we know that gut health and urinary tract health are so in sync, and are so closely related.
Your gut microbiome is made up of a complex network of different bacteria and different yeasts. If that bacteria and yeast balance throughout the gut is thrown off, then that could put you at a greater risk of more urinary tract infections in the future. So, it's not just at the time of infection that we need to be cautious, but also longer-term, it can be helpful to be more conscious of the impact that gut health can have on your urinary tract.
2. Drinks, many drinks
I really want to emphasise the wide variety of drinks that unfortunately could have a negative impact, as unfortunately, pretty much other than water or cranberry (even cranberry needs to be used carefully!) there are quite a lot of drink options that can potentially contribute to UTIs and be considered 'risk factors.'
Firstly, we have caffeinated drinks; that includes coffee, tea, fizzy drinks, alcohol and those with artificial sweeteners in. So, actually, it's not just about the sugar that we've talked about, but actually the sweeteners too.
And then we've got fruit juices; for a number of reasons, firstly in terms of the often quite worryingly high sugar content, but it can also be quite acidic depending on the type.
So now, back to the artificial sweeteners. I am very sceptical of those drinks marketed as 'low calorie', or 'low sugar', as they're not necessarily safe options although they are often portrayed in this way, because actually they often have lots of unhelpful sweeteners in.
Interestingly, research has shown that a lot of these drink options, so those loaded with artificial sweeteners (as well as other added extras such as caffeine in many cases) such as fizzy drinks, have been found to be detrimental in traditional cases of cystitis where an infection is present, but also in cases of interstitial cystitis, where an infection isn't often the main underlying issue.
Therefore, when it comes to interstitial cystitis, it's not just all about feeding or upsetting those bacteria, but it's also very likely to be about some other underlying, inflammatory processes lurking under the surface as well.
3. Spicy foods
Next, spicy foods. Now, if you have a quick on Google, you'll often find 'spicy foods' demonised when it comes to the field of urinary tract health, but there are various different angles to consider here.
Now, for me, I wanted just to remind you that spicy foods when they're naturally spicy foods, all your herbs and spices including chilies, these are actually considered to be very healthy. They're very high in antioxidants, and they're anti-inflammatory which could be beneficial for the urinary tract (1).
However, they can also be quite irritating, especially if you're quite sensitive. Now, this is individual to a certain degree. Different people have different tolerances. So, it really is about keeping in tune with your body. And compared to something like sugar or your sweeteners, spices definitely have some perceived benefits; however, it does still stand that if you are particularly sensitive, then they may not be for you. Gentler options that you are able to tolerate, may be worth exploring though.
4. Citrus fruits
The same goes for my next point which is citrus fruits. Quite often these get a bad name and can be classed as 'unhelpful'. What I would say is to stick to the whole fruits wherever possible, with lots of lovely fibre in.
Citrus options have lots of lovely vitamin C in them, as well as many other antioxidants; in this respect, they can actually be very protective, and considered anti-inflammatory.
But again, similar to the spice quandary, in high amounts, or at the time of infection, citrus fruits may be slightly too acidic which could result in them being slightly irritating to your urinary tract. So again, one to keep an eye on your own individual response too.
5. Meat
Again, much like my last couple of points, meat doesn't necessarily need to be one to cut out completely, in terms of its effects on the urinary tract, that is. There are however a few possible mechanisms to consider.
Firstly, there could be the potential influence of some bacteria, such as the E. coli which can cause acute UTI infections. Whilst these bugs may be slightly more inclined to populate on meaty options, that's not to say that plant-based options such as salad leaves are totally exempt from this potential risk.
Then there may also be an inflammatory element to consider, in terms of metabolites meat can product in the gut. Stay tuned as I'll expand on this point in the coming weeks, and explore why plant-based foods may be more preferable, for this reason, in the instance of UTIs.
So, just to round up, and to end on a slightly more positive note, I just want to reiterate that it's not about cutting these food groups out completely, but trying to perhaps swap in some more whole foods, more fibre-rich foods. These are going to have their benefits, nutrient-rich, fresh, lovely whole foods; and go for spices and fruit that you can tolerate.
In terms of the fruit, we've mentioned citrus and the fact that this could prove more problematic for some. Therefore, cranberry and berry options may be a 'safer' option for many. You've got the beneficial antioxidant content there with these, plus they're not quite so acidic, and research has shown them to be especially protective for a urinary tract. (2)
Then, next, let's just summarise on herbs. Herbs, in general, are lovely anti-inflammatory options to include in your diet on an ongoing basis.
However, a very specific herbal option to consider for supporting your urinary tract is, of course, our Uva-ursi and Echinacea complex. This contains two herbal ingredients in there, Uva-ursi paired with Echinacea, which can help to relieve urinary symptoms associated with UTIs or cystitis.
Uva-ursi & Echinacea Cystitis Oral Drops. Cystitis Treatment for Women
£12.99 (50ml) Get it tomorrow, 28th November.
