Cranberries are the poster child for urinary health. Their secret weapon? A-type proanthocyanidins (PACs), plant compounds that prevent E. coli—the main UTI culprit—from sticking to the bladder wall. If bacteria can’t cling, they’re more likely to be flushed out before causing trouble.

How to use them:

• Choose 100% unsweetened cranberry juice—not sugary blends.
• Try low-sugar dried cranberries or capsules if juice isn’t your thing.
• Consider cranberry extract supplements, but check with your doctor if you take medications like warfarin.

Cranberries are most effective for preventing recurrent UTIs, especially in women. They’re not a substitute for antibiotics during an active infection.