what foods are good to the urinary system
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what foods are good for your urinary system

The function of the urinary system

Your urinary system filters your blood to remove impurities that your body does not require. It removes excess water and salt, as well as poisons and other waste materials. The urinary system’s many components execute a variety of functions, including:

  • Blood is being filtered.
  • Separating the poisons that you don’t need from the nutrients that you do.
  • Urine storage and removal from the body

The urinary system purifies the blood

Your kidneys play an important role in blood filtration. The urinary system functions as follows:

  • Each kidney receives blood via a network of small arteries.
  • Toxins are separated from nutrients by your kidneys when they filter your blood.
  • Vitamins, minerals, nutrients, and proteins are reabsorbed into the circulation.
  • Urine and waste materials pass via your ureters and into your bladder. It is stored in your bladder until you use the toilet.
  • Urine exits your body via the urethra.

The urinary system’s components

They all collaborate to filter, store and eliminate liquid waste from your body. Each organ performs the following functions:

Kidneys: These organs are continually in use. They filter your blood and produce urine, which is excreted by your body. You have two kidneys, one on each side of your back, right below your rib cage. Each kidney is around the size of your fist.

Ureters: Urine is transported from your kidneys to your bladder by these two tiny tubes inside your pelvis.

The bladder stores urine until you are ready to empty it (pee). It’s hollow, formed of muscle, and has the shape of a balloon. As you fill up your bladder, it expands. The majority of bladders can contain up to 2 cups of pee.

Urethra: It terminates in an entrance to the outside of your body, either in the penis (in men) or in front of the vagina (in females) (in females).

Tips to maintain urinary system

Keep hydrated

Most healthy adults should drink at least eight 8-ounce glasses of water each day. The water you consume is filtered by your kidneys and then accumulates in your bladder until you feel the need to pee.

Drinking 10 to 12 glasses of water each day may assist people who are prone to infections or kidney stones. Consult your doctor if you have any heart or renal problems; in this instance, drinking a lot of water may not be a good idea.

Take it easy with the salt (Which Makes You Retain Water)

Too much salt in your diet throws off the salt/mineral/water balance in your kidneys. A high-sodium diet has been linked to high blood pressure. Long-term uncontrolled high blood pressure might harm the kidneys. A high-salt diet may also lead to kidney stone formation. In fact, many individuals believe that calcium stones are caused by consuming too much calcium.

Paying attention to salt warnings on processed foods and limiting your consumption of canned soups and vegetables, luncheon meats, hot dogs, and sausages may help you reduce your chance of developing calcium-based kidney stones.

Americans should consume fewer than 2,300 milligrams (mg) of salt per day, according to the Dietary Guidelines.

The average is far greater, with many people ingesting moreover 3,400 mg each day. 3 The majority of this salt is found in meals like canned soups, processed meats, hot dogs, chips, and cereal.

Consider cutting back on your caffeine consumption.

Caffeinated drinks might irritate your bladder and act as a diuretic (increase your need to urinate by making more urine). The more caffeine you consume, the more frequently you may need to urinate.

Caffeine overdose can also cause dehydration, which increases your risk of kidney stones, bladder infections, and other issues. Caffeine may be harmful to women suffering from interstitial cystitis, often known as IC.

Drink plenty of water whether you’re out in the sun or working out.

On hot, sunny days and when engaging in aerobic activity, you lose water through perspiration. As a result, you require more water than you would normally require if you were sedentary.

Before and after sex, urinate and clean yourself.

Bacteria can enter the urinary tract during sex and increase your risk of urinary tract infection.

Urinary tract infections are more common in women after sex because their urethras are shorter than men’s. As a result, germs can easily enter the urinary system (but not every woman gets infections). Men can have urinary tract infections, and they can pass germs to women as well. Men should clean their groin area as part of basic personal hygiene since it is a major source of germs.

Pay attention to your bladder

Your bladder is comprised of muscle, which expands as you fill it and contracts when you empty it. It’s recommended not to wait too long to pee, as this might expand your bladder over time. 1 Incomplete emptying, recurring infections, and urine going all the way up to the kidneys might all be issues in the future.

Foods That Will Make Your Bladder Happy

This fall, if you have a sensitive bladder, you won’t have to miss out on delectable dishes. The trick is to understand which meals are more likely to irritate and which are more likely to calm your bladder.

Pears. They are tasty fall fruits that ripen in September and occasionally in October, depending on where you live. Pears are high in fiber and provide around 100 calories per serving.

Bananas. Bananas, which are usually available year-round at grocery shops, are wonderful as snacks, cereal toppings, or smoothies.

Beans in green. Green beans, at around 31 calories per 1-cup serving, will offer some color to your dish. You may eat them raw, in salads, or roast them with a little olive oil.

Squash in the winter. Don’t be fooled by the name. Winter squash is accessible in both the fall and winter seasons. Acorn, butternut, and spaghetti squash are all squash kinds.

Potatoes. When the temperature cools down, do you need bladder-friendly comfort food? Try sweet potatoes or white potatoes (yams).

Proteins that are low in fat. Low-fat beef, pig, chicken, turkey, and fish are some examples. They are unlikely to affect your bladder, especially when roasted, steamed, or grilled.

Grains that are whole. Whole grains include quinoa, rice, and oats, to name a few. They are available in a wide range of colors and are typically inexpensive.

Bread. Bread is often bladder-friendly and a tasty complement to meals. It is also ideal for making delectable turkey sandwiches following Thanksgiving.

Nuts. Almonds, cashews, and peanuts are high in protein and make excellent snacks.

Eggs. Eggs, which are high in protein, are listed as one of the “least troublesome” foods for bladder problems on numerous websites.

Powerful foods for improved urinary health

Bananas and other high-fiber foods can help with urinary tract health and infection prevention by encouraging regular bowel movements and easing the strain on urine flow.

Bananas and other high-fiber foods can help with urinary tract health and infection prevention by promoting regular bowel movements and easing the strain on urine flow. Here are five powerful items to include in your diet to aid with UTIs and improve urinary health.


Water is number one. One of the finest things you can do for your urinary and digestive systems is to drink lots of water. Drinking adequate water flushes germs from the urinary tract, preventing illness and allowing the digestive tract to operate normally. Consider adding fruit, cucumber slices, or a sprig of fresh mint to your water.


Cranberries, blueberries, raspberries, and other berries enhance urinary tract health and provide infection prevention by containing an essential component that aids in the fight against bacteria and prevents it from adhering to the urinary tract lining. Smoothies are a great way to get a lot of berries into your diet. Whatever is in the water, fresh or frozen berries are a wonderful alternative.


Regular use of yogurt and other cultured dairy products (fermented with “good” bacteria) may reduce the incidence of urinary tract infections by up to 80%. When choosing yogurt, check for a statement on the box that states “contains live and active cultures.” Yogurt includes beneficial bacteria, active cultures that aid in the prevention of certain illnesses, and the strengthening of the body’s immune system. Yogurt is an excellent method to maintain your digestive tract in tip-top shape.

Yogurt popsicles are a refreshing and nutritious dessert. The freezing procedure does not destroy a substantial portion of the active microorganisms in yogurt. In reality, the cultures become dormant throughout the freezing process, but when consumed and restored to a warm temperature within the body, they become active again and are capable of giving all of the advantages of cultures in a refrigerated yogurt product.


A fiber-rich diet combined with enough water consumption supports good digestion and regular bowel movements. Fiber will not operate unless there is adequate water in the diet. Whole-grain bread, apples, bananas, and legumes (dry beans, lentils) are excellent sources of fiber.

Vitamin C

Vitamin C is an antioxidant. These Vitamin C-rich foods such as oranges, lemons, strawberries, and green leafy vegetables make the urine more acidic, which helps prevent germs from developing in the system. Furthermore, vitamin C aids in the healing of cuts and wounds strengthens the immune system, maintains the health of your gums, prevents infections, and aids the body’s absorption of iron from dietary sources.

However, consuming too much of it might induce stomach discomfort, nausea, and diarrhea.

Bladder-healthy foods

Nutrition is a complicated subject, and there is no such thing as a “one-size-fits-all” bladder diet. However, certain meals are known to be bladder irritants, while others may be calming to sensitive bladders. It is beneficial to be aware of certain foods; however, keep in mind that the irritating or soothing effects they may have are mostly relevant to diseases such as OAB and interstitial cystitis.

Foods aggravate the bladder

Tomatoes and tomato juice, vinegar, chili and spicy foods, chocolate, sugar and other sweeteners (e.g., saccharin, aspartame, corn sweeteners, honey, fructose, sucrose, lactose), caffeine, carbonated beverages, alcohol, and some fruits and fruit juices (e.g., apples, citrus fruit, grapefruit) have all been linked to bladder irritation.

Foods help to relax the bladder

Some meals are also recognized by the American Urological Association as potentially having a soothing impact on sensitive bladders. Pears, bananas, green beans, squash, potatoes, lean meats, whole grains, almonds, bread, and eggs are examples of these foods. Keep in mind that these are basic rules that mostly relate to delicate bladders. The next part will go through what is known about diet and cancer/bladder cancer.

Cancer prevention and food

According to the American Cancer Society’s general cancer prevention guidelines, people of all ages should adopt a healthy dietary pattern. Their recommendation:

Include foods that are high in nutrients and are consumed in sufficient quantities to maintain healthy body weight.

  • Vegetables of many types
  • Fruits of various hues
  • Grain (whole)

Red and processed meats are off-limits.

  • Sugary beverages
  • Foods that have been highly processed and grain products that have been refined

Alcohol is not permitted

(If alcohol is not prohibited, it should be limited to no more than one standard drink per woman and two standard drinks per man per day.)

Bladder cancer and food

Given that the bladder lining may be exposed to dietary carcinogens discharged in the urine, a number of studies have looked specifically at the influence of dietary components on bladder cancer. While certain dietary components may be carcinogenic, research suggests that others may be preventive against bladder cancer.

Consumption of vegetables and fruits together may reduce the incidence of bladder cancer.

  • Vegetables and fruit include a variety of elements that may help prevent cancer, including antioxidants, minerals, fiber, and organic compounds (phenols, flavonoids, and phytochemicals). Any preventive effect against bladder cancer is most likely due to a mixture of actions rather than a single drug.
  • Notably, cruciferous vegetables (for example, broccoli, cauliflower, and Brussels sprouts) contain a variety of phytochemicals, including glucosinolates.

According to the findings of certain research, some chemicals found in tea may lower the incidence of bladder cancer.

To yet, no specific meals or prepared beverages have been identified as increasing the risk of bladder cancer. However, there is substantial evidence that drinking water rich in arsenic (a known carcinogen) can induce bladder cancer. The possibility of excessive arsenic levels varies according to the water source utilized, with particular areas and water source types (e.g., private wells) presenting a higher risk.

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