UTIs and your diet: What helps, what to avoid and the truth about cranberry juice

All too many of us are familiar with the specific discomfort of a urinary tract infection (UTI). Roughly half of women, external will experience at least one. They can affect around 20% of men, external, too.

While our diet can't cause UTIs, can what we eat and drink impact our chances of developing one, or help lessen the symptoms?

UTIs are most often caused by certain bacteria getting into the urinary system. They can vary in severity and can be debilitating (especially if they're recurring).

Pain or a burning feeling when you pee is one of the most common signs of a UTI, says Prof Jennifer Rohn, research fellow of renal medicine 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.

"You might also have pain in your lower abdomen or back."

UTIs aren't caused by your diet, but what you eat and drink can make them feel worse.

"Certain foods and drinks can irritate the bladder and potentially make symptoms worse or make the bladder more susceptible to infection," explains Sushma Srikrishna, a consultant gynaecologist.

Dr Linia Patel, a women's health dietitian, says if you're prone to UTIs it's worth watching out for:

Avoiding these individual triggers could help take the edge off flare-ups and support your overall urinary health.

"Drinking more water might be one of the simplest yet most effective strategies to prevent UTIs," says Patel. "This helps flush your urinary tract before they can cause trouble."

Research shows, external that increasing your fluid intake by more than one litre a day can significantly reduce how often they happen in women prone to UTIs.

Srikrishna also points to "foods rich in antioxidants and anti-inflammatory properties" as they "may support overall urinary tract health".

"These include berries, leafy greens and foods high in vitamin C."

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 harmful bacteria.

"While some foods do have natural antimicrobial properties, they can't replace proper antibiotic treatment," says Srikrishna.

Given that vitamin C may help protect from these infections, you might be tempted to load up on citrus fruits. Srikrishna explains why that might not be the way to go.

"This is a complex area. While some believe acidic foods help create an inhospitable environment for bacteria, others may find them irritating to an already-inflamed bladder.

"The key is listening to your body and avoiding anything that worsens your symptoms."

Evidence on cranberry is mixed but it "probably does have mild anti-UTI effects," says Rohn, pointing out a recent scientific review on the subject, external, which suggests it could reduce the risk or frequency. But "it's not a magic bullet".

It's believed cranberries contain compounds that may stop bacteria sticking to your urinary tract.

Rohn stresses that sweetened cranberry drinks should be avoided as "the sugar can definitely make UTIs worse, as bugs feed on sugar in the urine".

Try cranberry extract or unsweetened drinks instead.

Srikrishna adds that the evidence is stronger for prevention rather than treatment – but studies suggest you'd need to consume large amounts for it to have an effect.

"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, external that supplementation with Lactobacillus rhamnosus might ease or reduce recurrent UTIs, while Lactobacillus reuteri offers added protection by keeping your vaginal tract less appealing to harmful microbes.

More robust research is needed for us to get a handle on which strains, and at what doses, are most effective.

"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.

She adds that there are lots of other UTI treatment options – from vaccines to a urinary antiseptic and even 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."

The bottom line is that your diet won't cure a UTI – but staying hydrated, avoiding triggers and knowing your body can make a real difference.

Originally published July 2025. Updated May 2026.

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