July 7, 2025: If you’re into fitness, gym workouts, or just trying to build muscle, chances are you’re following a high-protein diet. After all, protein helps in muscle growth and faster recovery after workouts. But here’s something most people don’t expect — too much protein might actually increase your risk of getting a urinary tract infection (UTI).
Sounds surprising, right? But there’s some science behind it.
According to Dr. Arun Rathi, Consultant Urologist at CARE Hospitals, Banjara Hills, “Diets that are rich in animal protein or overall high in protein can make the urine more acidic, which increases the chances of UTIs.”
How Does Protein Intake Affect UTIs?
When we consume too much protein — especially from animal sources like meat and eggs — it raises the acid level in our urine. This acidic environment can become a breeding ground for bacteria that cause UTIs. However, protein alone isn’t the only culprit.
Other common causes of UTIs include:
- Poor personal hygiene
- Individual vulnerability (like a weaker immune system)
- Not drinking enough water
So if you’re thinking, “How do I get my daily protein and still avoid UTIs?” — don’t worry, there’s a way!
How Much Protein Should You Really Take?
As per health experts, a moderate amount of protein is ideal. Dr. Rathi advises, “About 0.8 grams of protein per kilogram of body weight is enough for most people. If you’re prone to UTIs, don’t overdo your protein intake.”
Also, don’t forget your water intake. Hydration is key to flushing out toxins and bacteria from your urinary tract. Along with that, adding enough fruits, veggies, and fibre to your diet keeps your system clean and balanced.
Everyday Foods That Can Trigger UTIs
If you’re someone who frequently suffers from UTIs, try to avoid these food items that may irritate your bladder or promote bacterial growth:
- Caffeine-rich drinks – like coffee, tea, and energy drinks
- Spicy foods – such as hot peppers, red chilli, and masala-heavy dishes
- Sugary treats – candies, desserts, colas, and sweetened juices
- Low-fibre carbs – like white bread and pasta
- Processed and junk food – including fast food, chips, and instant noodles
These might not cause UTIs directly but can definitely make things worse if you’re already prone to them.
Foods That Help Prevent UTIs
Want to protect yourself naturally? Here are some UTI-friendly foods that Dr. Rathi recommends:
- Berries – especially cranberries, blueberries, and strawberries (also their juices)
- Probiotic-rich foods – like curd, yoghurt, and buttermilk
- Vitamin C sources – such as oranges, pineapples, and amla
- Hydrating foods – like cucumber, watermelon, and muskmelon
- Leafy greens – including spinach, cabbage, and methi
These foods help in boosting immunity, maintaining hydration, and keeping harmful bacteria in check.
Takeaway
High-protein diets are great for muscle growth, but moderation is the key. Pair your protein with enough water, fibre, and bladder-friendly foods to stay fit without risking your urinary health. And if you’re someone who often deals with UTIs, it’s always better to consult a doctor before making major changes to your diet.