Bananas and other high-fiber foods can be good for urinary tract health and preventing urinary tract infections (UTIs) by encouraging regular bowel movements and relieving pressure on urine flow.

Published: February 22, 2016 | Updated: May 20, 2024

Bananas and other high-fiber foods can be good for urinary tract health and preventing urinary tract infections by encouraging regular bowel movements and relieving pressure on urine flow. Here are five power foods to make sure you are getting into your diet to help with UTIs and for better urinary health.

1 – Water. Drinking plenty of water is one of the best things for your urinary and digestive systems. Drinking enough water helps flush bacteria from the urinary tract, which prevents infection and helps the digestive tract function regularly.

Consider sprucing up your water with fruit, cucumber slices or a sprig of fresh mint.

Recipe: Infused Water

2 – Berries. Cranberries, blueberries, raspberries and other berries promote urinary tract health and provide protection against infection with an important compound that helps fight bacteria and keeps it from sticking to the lining of the urinary tract.

One way to get a large amount of berries into your diet is through smoothies. Fresh or frozen berries offer a tasty option no matter what is in season.

Recipe: Berry Smoothie

3 – Yogurt. Eating yogurt and other cultured dairy products (fermented with “good” bacteria) regularly may decrease the risk for urinary tract infections by up to 80 percent. When selecting yogurt, it is important to look for a statement on the packaging that says “contains live and active cultures.” Yogurt contains good bacteria, active cultures that help prevent certain infections and boost the body’s immune system. Yogurt is an effective way to keep your digestive system in good working order.

Yogurt popsicles are an enjoyable and healthy treat. The freezing process does not kill a significant amount of the active cultures in yogurt. In fact, during the freezing process the cultures go into a dormant state but, when eaten and returned to a warm temperature within the body, they again become active and are capable of providing all the benefits of cultures in a refrigerated yogurt product.

Recipe: Frozen Yogurt Pops

4 – Fiber. Lack of regular bowel movements can cause pressure in the urinary tract and block urine flow, allowing bacteria to grow. A diet high in fiber paired with drinking enough water promotes healthy digestion and regular bowel movements. Fiber won’t work without enough water in the diet. Some of the best sources of fiber for are whole-grain breads, apples, bananas and legumes (dried beans, lentils, etc.).

Recipe: Bran Muffin Bites

5 – Vitamin C. Oranges, lemons, strawberries and green leafy vegetables packed with vitamin C makes urine more acidic, which helps prevent bacteria from growing in the system. In addition, vitamin C helps cuts and wounds heal, boosts the immune system, helps your gums stay healthy, keeps infections at bay and helps the body absorb iron from food sources.

A great rule for picking fruits and vegetables that are rich in vitamin C is to choose ones that are brightly colored. Vitamin C is water soluble, so any excess is flushed from the body in your urine but when consumed in excess can cause an upset stomach, nausea and diarrhea.

Recipe: Sunshine Smoothie