Urinary tract infections (UTIs), usually caused by Escherichia coli (E. coli) bacteria, are rather uncomfortable and easily contractible. A weakened immune system is likely to be a major contributing factor to contracting a UTI. Bacteria within the urethra becomes detrimental when the immune system is weakened, which in itself can easily occur where a poor diet or nutrient deficiencies are present. Although, easily treated, certain foods have been shown to help prevent recurring UTIs.
Foods to Consume
Various fruits and vegetables have been shown to help prevent UTIs. Try to include cranberries, cranberry juice in particular, blueberries, papaya and garlic in your diet. Additionally, aim to consume probiotic foods, including yogurts and certain cheeses, as well as foods that are high in fiber, such as beans, lentils and brown rice. Research has indicated that they all may help to help prevent UTIs.
How They Work
Proanthocyanidins within cranberries have been shown to prevent E. coli bacteria from attaching to the cells lining the urinary tract. Blueberries contain similar properties to cranberries, although to a lesser degree, and are also rich in antioxidants, which are equally important in the prevention of UTIs. Garlic has natural antiseptic qualities, which can be useful during infections. In addition, foods rich in fiber help aid digestion, whilst probiotic foods can help alter the properties of the fecal bacterial flora, which may help to reduce the incidence of the infection.
How Much to Consume
All of these foods are healthy to include in your daily diet. Try to drink a small glass of low sugar cranberry juice on a regular basis to cleanse the urinary tract. Include high fiber foods within daily meals to help maintain a healthy digestive flow. Cheese, on the other hand, is high in saturated fat, and so must be consumed in moderation. To obtain your probiotic bacteria, try to consume low fat natural probiotic yogurt.
Supporting Information
The UTI-cranberry link has been studied in great length over the last decade. This is because the connection of UTI prevention and cranberry consumption is very strong. Also, probiotic foods have been studied in depth, and regular consumption of foods in this category show promising results for low incidences of UTIs. Although UTIs can develop due to various reasons unrelated to diet, it seems only natural to aim to prevent UTIs with foods, along with other hygiene-related advice, rather than reaching for medicines after developing an infection.
Tips and Ideas
Cranberry juice can be mixed with various other fruit juices or incorporated into smoothies. By mixing natural probiotic yoghurt with blueberries and cranberry juice, amongst other fruits, you could create a smoothie ideal for urinary tract cleansing.
In addition, garlic enhances many food dishes, with its strong and rather favored flavor. Try to add garlic to sauces, or to roast potatoes and vegetables, roast meats, and salads.
References
- SpringerLink: Probiotic therapy and functional foods for prevention of urinary tract infections; G. Reid; 2000
- Wiley: Compounds in cranberries and their role in prevention of urinary tract infections; Amy B. Howell; June 2007
- Nat Med Database: Natural Medicines in the Clinical Management of Urinary Tract Infections; Dec 2010
