Diane May Nutrition Blog

How Diet Can Help Prevent UTI’s (Urinary Tract Infections)

October 2nd, 2020

UTI’s (urinary tract infections) are common and sometimes recurrent infections that cause infection and inflammation due to bacteria, most commonly e-coli,  entering the urethra. UTI’s can affect the urethra, bladder and/or kidneys. Some of the most common risk factors for recurrent UTI’s include: frequent sexual intercourse, diabetes, menopause, gender (females are at greater risk),  constipation and bladder catheterization. What can you do?

  • Make sure you are well hydrated. Drink 64 ounces of water a day, to help dilute urine.
  • Wipe correctly. After urinating, wipe from front to back to avoid bacteria going where it shouldn’t go.
  • Urinate after sex and have a glass of water!
  • Do not use douches or other irritating feminine products.
  • Move your bowels on a regular basis and do not allow yourself to become constipated.

Studies have shown that  nutrition can play a role in reducing recurrent UTI’s, but medication is the main line of treatment once a UTI is present. Things you can eat/take to reduce risk:

  • Cranberries and blueberries have a flavinols, epicatechin in particular, which is an inhibitor of bacteria from sticking to the urinary tract lining. Other fruits such as apples, cherries and plums also have this flavinol, but berries have a much higher amount. 
  • Consume fermented foods that contain Lactobacilli and bifidobactria, as well as other strains. Greek yogurt and kefir are good examples. If you are not a fan of dairy or other fermented foods, I recommend a probiotic supplement. Jarrow femdophilus  and Thorne Urisatin are two great targeted formulas.
  • Consume foods that are high in Vitamin C. Broccoli, spinach, tomatoes, kiwi, oranges and lemons are all rich in Vitamin C.
  • Reduce sugar consumption. Sugar creates a breeding ground for bacteria and feeds it. Avoid sugary juices, and other sweet treats. If you are going to drink cranberry juice, make sure it has no added sugar.
  • Make sure you consume enough fiber. Constipation can make it difficult to empty your bladder completely, which allows bacteria to grow and cause infection. We should consume 25-36 grams of fiber a day. Some great sources of fiber include: apples, clementines, broccoli, cauliflower, berries, beans and whole grains.

If you suspect you have a UTI, always talk to your physician and get treatment if needed. Consuming these foods/supplements can prevent continuing infections, but cannot treat current infections. So stay hydrated, consume your fiber, Vitamin C rich foods, and take a probiotic or eat that yogurt!

This easy fruit salad recipe is a dazzler: a large bowl of colorful berries served with a cool lemon curd sauce. Use room-temperature fruit in this berry salad (or if you are taking the berries out of the refrigerator, set them in an oven that’s recently been on to gently warm them). The flavor of warm or room-temperature berries is so much better, as if they’re fresh-picked and still hold the warmth of the sun.


Julee Rosso

Source: EatingWell Magazine, May/June 2013


Berry Puree
Lemon Sauce


Instructions Checklist
  • To prepare puree: Puree 1 1/2 cups raspberries, 1 cup strawberries, orange juice and lemon juice in a blender until smooth. Add sugar to taste. Set aside at room temperature for up to 3 hours or cover and refrigerate.

  • To prepare sauce: Place lemon curd in a medium bowl and gradually stir in sour cream (or creme fraiche or yogurt). Transfer to a serving dish, cover and refrigerate until ready to serve.

  • To prepare berries: If refrigerated, remove berries and the berry puree from the refrigerator about 3 hours before serving to bring them to room temperature. (Room-temperature berries and puree have the best flavor.) About 1 hour before serving, hull and quarter the strawberries and combine with the blueberries and blackberries in a large mixing bowl. Toss with the puree. Adjust the sweetness if necessary by gradually adding sugar to taste, 1 tablespoon at a time. Cover and let stand at room temperature.

  • Just before serving, add the raspberries to the bowl, tossing very gently with two spoons and being careful not to break up the berries. Transfer to a serving dish, if desired, and garnish with mint. Serve each portion of berries topped with about 2 1/2 tablespoons of the lemon sauce.


Make Ahead Tip: Make berry puree (Step 1) and lemon sauce (Step 2) and refrigerate for up to 3 days. Combine fresh berries with the puree about 1 hour before serving.

Tip: Look for prepared lemon curd–a custardy spread–near the jams in well-stocked supermarkets or specialty-foods stores. Try leftover curd on toasted baguette. Alternatively, omit Step 2 and use lemon-flavored Greek yogurt to top the berry salad.

Nutrition Facts

208.3 calories; protein 3.8g 8% DV; carbohydrates 34.6g 11% DV; exchange other carbs 2.5; dietary fiber 8.9g 36% DV; sugars 24.3g; fat 6.4g 10% DV; saturated fat 3.3g 17% DV; cholesterol 11.7mg 4% DV; vitamin a iu 304.2IU 6% DV; vitamin c 89.2mg 149% DV; folate 55.5mcg 14% DV; calcium 77.7mg 8% DV; iron 1.2mg 7% DV; magnesium 40.5mg 15% DV; potassium 402.5mg 11% DV; sodium 31.9mg 1% DV; thiamin 0.1mg 9% DV; added sugar 7g.