What’s the relationship between diet and UTIs?
Could our eating and drinking habits help or hinder UTIs? Common UTI symptoms UTIs are most often caused by certain bacteria getting into the urinary system. The symptoms can be painful and even debilitating. “Firstly, you will likely experience pain, which is often quite sharp or burning, when passing water,” says Prof Jennifer Rohn, head of urological biology, cancer and infection at University College London (UCL). “People with a UTI will usually need to urinate more often than they normally do, often quite urgently. You might also notice changes in your urine: it may contain blood, appear cloudy or smell different. “Sometimes it can give you a fever too, or an abnormally low temperature (below 36C). You might also have pain in your lower abdomen or back.” Symptoms vary in severity, and you don’t need to have all of them to have a UTI. 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That said, “certain foods and drinks can irritate the bladder and potentially make UTI symptoms worse or make the bladder more susceptible to infection.” Dr Linia Patel, a spokesperson for the British Dietetic Association and women’s health dietitian, explains, “I often advise people who are prone to UTIs to be mindful of common bladder irritants like caffeine, alcohol, carbonated drinks, artificial sweeteners and very spicy foods, which can all aggravate the bladder lining.” She points out that although diet alone won’t stave off UTIs, avoiding those triggers can help take the edge off symptoms and support the overall health of your urinary system. Can your diet help prevent UTIs? “Drinking more water might be one of the simplest yet most effective strategies to prevent UTIs,” says Patel. “This helps flush bacteria from your urinary tract before they can cause trouble.” Research shows that increasing your fluid intake by more than one litre a day can significantly reduce the risk of recurrent infections in women prone to UTIs. Srikrishna also points out that, “foods rich in antioxidants and anti-inflammatory properties may support overall urinary tract health. “These include berries (particularly blueberries), leafy greens and foods high in vitamin C like bell peppers and broccoli.” Vitamin C is thought to “acidify the urine, making it harder for harmful bacteria to thrive, and support your immune function, helping your body naturally fend off infections,” says Patel. A supplement might sound like a convenient shortcut, but it won’t be as beneficial as working it into your diet. That’s because foods containing vitamin C – like kiwi, citrus fruit and vegetables – are likely to come with fibre and antioxidants too, which are also important. You won’t get all that from a vitamin tablet. And, as ever, a long-term balanced diet with plenty of veg, whole grains and nutrients will put your body in the best position to fight any potentially harmful bacteria. Can any foods or drinks help improve UTI symptoms? “While some foods do have natural antimicrobial properties, they can’t replace proper antibiotic treatment,” says Srikrishna. “Foods like garlic, ginger and honey have been studied for their antimicrobial effects, but the evidence for their effectiveness against UTIs specifically is limited.” Given that vitamin C may help your body protect itself from these infections, you might be tempted to load up on things like acidic citrus fruits if you’re in the throes of a UTI. But Srikrishna points out that might not be the way to go to relieve symptoms. “This is a complex area. While some believe acidic foods help create an inhospitable environment for bacteria, others may find acidic foods irritating to an already-inflamed bladder.” There are ways your diet could help alleviate symptoms though, when used alongside more formal treatments. “Staying well-hydrated is key. Some people also find that avoiding those bladder irritants (caffeine, alcohol and spicy foods) during an active infection helps reduce symptoms. “The key is listening to your body and avoiding anything that worsens your symptoms.” Will cranberry juice stop UTIs? “Cranberry probably does have mild anti-UTI effects,” says Rohn, pointing out a recent review of lots of studies on the subject, which suggests it can aid treatment. It’s believed cranberries have compounds (proanthocyanidins) which stop certain bacteria sticking to your urinary tract. Rohn is quick to stress, though, that sweetened cranberry drinks should be avoided as “the sugar can definitely make UTIs worse, as bugs feed on sugar in the urine. “Instead, try cranberry extract or unsweetened drinks based on it.” And she makes no guarantees as to its effectiveness, either. “Although the evidence is good that cranberry can help, many people still get UTIs despite using it, so it’s likely to be quite mildly preventative at best – it’s not a magic bullet.” Srikrishna adds that the evidence is stronger for prevention rather than treatment of active UTIs. But even then, there’s a snag. “For prevention, studies suggest you would need to consume quite large amounts – often more than most people would comfortably drink daily.” Will probiotics help stop UTIs? “The science is still emerging, but probiotics are certainly an exciting new area in this topic,” says Rohn. “There have been some promising results, with evidence that they could reduce the frequency of recurrent UTIs. “At the moment it’s hard to compare and pool all the studies because people use different antibiotics, different probiotics and different treatment regimens.” Patel explains the theory of why probiotics could help women specifically: “Your vaginal microbiome acts as a gatekeeper for the urinary tract. A healthy balance of bacteria – especially Lactobacillus species – can help prevent bad bacteria from taking hold. “Research suggests that supplementation with Lactobacillus rhamnosus will reduce recurrent UTIs, while Lactobacillus reuteri offers added protection by producing hydrogen peroxide, which keeps your vaginal tract less appealing to ‘bad’ bacteria.” More robust research is needed for us to get a handle on which strains, and at what doses, are most effective. “Probiotics may be most beneficial for prevention rather than active treatment, and they work best as part of a comprehensive approach rather than as a standalone solution,” says Patel. If you have recurring UTIs… “My general advice is to drink plenty of water, urinate after any sexual activity, wipe from front to back and avoid potentially irritating personal care products,” says Srikrishna. “If certain foods seem to aggravate symptoms, temporarily eliminating common bladder irritants may be worthwhile to see if this eases symptoms or helps reduce the frequency of infections.” She adds that there are lots of other treatment options – from vaccines for specific bacterial strains to a urinary antiseptic and even vaginal lasers. The key, she says, is to speak to a medical professional “to identify any underlying factors – like anatomical issues, hormonal changes or lifestyle – that might be contributing to the pattern.” Originally published July 2025 Want more? Visit BBC Food on Instagram, Facebook and Pinterest or watch the latest Food TV programmes on BBC iPlayer.