Maintaining optimal vaginal health is a vital component of overall well-being. The vaginal environment is uniquely sensitive to changes in pH levels, moisture, and nutrient availability. A balanced vaginal pH, typically slightly acidic, is essential for inhibiting the growth of harmful bacteria and fungi. Nutrition has a direct impact on these factors. By focusing on foods that support pH balance, promote proper hydration, and help prevent infections, you can take proactive steps toward maintaining a healthy vaginal environment. While many factors contribute to maintaining vaginal health, nutrition plays a critical role.
Understanding Vaginal Health
When the pH in the vagina becomes unbalanced, women may notice differences, such as an unusual odor or an increase in discharge, which could indicate a lower vaginal pH. A balanced vaginal pH typically ranges between 3.8 to 4.5. This moderately acidic environment prevents unhealthy bacteria and yeast from multiplying too quickly. Disrupting the natural acidity of your vagina can give bacteria a chance to thrive and cause discomfort - or even an infection. Prolonged pH imbalance allows harmful bacteria to thrive, leading to discomfort. Anything with a high pH above 4.5, like douches or soaps with fragrances, can cause an imbalance. Even tight-fitting clothing can cause pH changes below the belt by trapping sweat and moisture against your skin. However, this doesn’t mean you need to check your pH daily. Instead, consult a gynecologist if you experience abnormal symptoms like bacterial vaginosis for early diagnosis and treatment. Your vagina is pretty good at protecting and cleaning itself, though. Proper vaginal care, such as good hygiene, safer sex practices, and regular gynecological visits, all play a role in keeping your pH in check. Water intake and diet modifications can also help, including adding Lactobacilli supplements - a type of probiotic - to your routine.
The Role of Nutrition
Nutrition has a direct impact on these factors. A diet rich in certain nutrients can help stabilize hormonal fluctuations, reduce inflammation, and support the body’s natural defense mechanisms. This comprehensive approach to nutrition, combined with regular exercise and stress management, creates a foundation for overall reproductive health.
Foods to Incorporate for Vaginal Health
While there’s no one-size-fits-all answer to what you should or shouldn’t eat for optimal vaginal health, certain foods may work in your favor.
1. Cranberries
We've all heard or followed common advice: drink cranberry juice to treat a UTI. But is there any evidence to support it? Pure cranberry juice and concentrated cranberry extract capsules are full of antioxidants and acidic compounds, which are powerful infection fighters that can help prevent bacteria from adhering to the bladder wall. Cranberries, either fresh or as 100% pure juice, are rich in antioxidants, vitamin C, and vitamin E, which enhance immunity. Their acidic compounds are powerful infection fighters. Studies suggest cranberries are especially effective in preventing UTIs in women with recurrent infections. Studies show that 100% cranberry products may be especially beneficial in preventing UTIs among people prone to recurrent infections. Just be sure to avoid sweetened cranberry juice varieties, as high sugar content can make things worse.
Read also: High-Fiber Diet for Better Health
Pro Tip: Opt for pure cranberry juice without added sugars or artificial sweeteners. Store-bought sugary juices may worsen conditions rather than improving them. Opt for natural and sugar-free juice varieties. If you’re not a fan of their tart taste, use the juice in fresh fruit smoothies or try taking pure cranberry pills.
2. Sweet Potatoes
These potatoes have some sweet benefits, even for your vaginal health. Potatoes are rich in nutrients and have special benefits for women who want to get pregnant. Rich in beta carotene and vitamin A, sweet potatoes help keep your mucous membranes healthy. This includes your vaginal tissues. Potatoes include beta carotene and vitamin A, which serve to build and maintain the vaginal walls and keep the uterus healthy. These nutrients have been shown to have a direct impact on fertility. These nutrients are also vital for hormone production and are often recommended for women with polycystic ovary syndrome (PCOS). Deficiencies in vitamins A, C, D, E, calcium, folate, and beta carotene have been linked to an increased risk of BV, a common vaginal infection. So, eat up!
Pro Tip: Kickstart your day with mashed sweet potato recipes or healthy sweet potato toast for energy and provide an ample dose of vitamin A. Start your day with one of these delicious and healthy sweet potato toast recipes for energy and an ample dose of vitamin A.
3. Probiotic-Rich Foods
Probiotics, found in fermented foods like kimchi and yogurt, are excellent for both gut and vaginal health. Probiotic-rich food that contains certain Lactobacillus strains can help prevent the overgrowth of harmful bacteria. Maintaining a slightly acidic vaginal pH is crucial for preventing infections like bacterial vaginosis and yeast infections. Probiotic-rich foods play an important role in this process. Yogurt and kefir, for example, are excellent sources of beneficial bacteria that help restore and maintain a healthy vaginal microflora. Although this benefit is often associated with gut health, it can also promote overall vaginal health. So, go ahead and enjoy that cup of yogurt or kefir. Just be sure to choose brands that contain live, active cultures.
Pro Tip: You might also consider adding a probiotic supplement to your routine.
Read also: Supporting Detoxification
4. Omega-3 Fatty Acids
Omega-3 fatty acids enhance blood circulation, which promotes sexual desire. Omega-3 fatty acids can help with circulation and blood flow, which may boost your libido. These necessary fatty acids, as well as other fatty acids contained in sea buckthorn oil, such as palmitoleic, linoleic, oleic, and palmitic, improve vaginal dryness, particularly in postmenopausal women, as shown in a 2014 study. Although more research is needed, one 2022 study found that omega-3 fatty acid supplementation helped improve sexual function during pregnancy by preventing anxiety during pregnancy. Additionally, fish oil supplements can alleviate menstrual cramps, making periods more manageable. Omega-3 supplements may also ease painful menstruation, especially when combined with vitamin E supplementation. A 2023 review of 12 studies found that daily supplementation of 300-1800 mg omega-3 fatty acids over 2-3 months reduced pain and pain medication in women with dysmenorrhoea.
Pro tip: Find these essential fatty acids in oily fish (such as salmon), flaxseed, eggs, walnuts, and more. Find these essential fatty acids in oily fish (such as salmon), flaxseed, eggs, walnuts, and more.
5. Apples
Apples contain phytoestrogen phloridzin and antioxidants, which promote blood flow to the vagina and enhance sexual function. They also help moisturize and lubricate the vagina, improving sexual satisfaction and even increasing orgasm frequency. According to research, eating two or more servings of citrus fruits daily may lower the risk of uterine fibroids.
6. Soy
Soy contains phytoestrogens - compounds that mimic estrogen in the body - that can promote overall vaginal health, especially in people with reduced estrogen levels. There are many reasons for decreased estrogen levels in the body, from medications to menopause. But one of the major symptoms of low estrogen is vaginal dryness. Minimally processed soy products are hydrophilic (which allows your muscles to retain more water) and contain isoflavones (a plant-derived phytoestrogen), which are beneficial for skin. Soy dietary supplements may also help improve postmenopausal vaginal dryness. It’s important to note that most studies focus on supplements with high levels of isoflavones, which may not be present in all foods.
Pro tip: Include in your diet such as Tofu, soy milk, and other soy products. Opt for minimally processed soy products such as edamame, tofu, tempeh, and miso.
Read also: The Definitive Guide to Flourless, Sugar-Free Dieting
7. Avocados
Avocados are rich in healthy fats, vitamin B6, and potassium, all of which can positively affect your overall libido and natural lubrication. This fruit (yes, it’s a fruit!) may even increase IVF success because of its monounsaturated fatty acid content, though more research on the link between avocados and fertility is needed. These nutrients enhance vaginal lubrication, strengthen vaginal walls, and may even improve IVF (In vitro fertilization is the most effective type of fertility treatment that involves the handling of eggs or embryos and sperm) success.
Daily dose: Enjoy avocados in smoothies to reap these benefits.
8. Leafy Greens
Leafy greens contribute to improved vaginal health due to their rich nutrient content, including dietary nitrates. Nitrates are vasodilators that widen blood vessels and enhance blood flow throughout the body, including the vaginal area. This increased blood circulation can alleviate vaginal dryness and potentially boost libido. These greens are also rich in vitamin E, magnesium, and calcium, which benefit muscle health - including vaginal muscles.
Health tip: Consume plenty of vegetables to increase fiber intake and support vaginal health. Incorporate nutrient-rich options like kale, collard greens, spinach, and mustard greens into your diet for optimal benefits.
Foods to Limit or Avoid
The general rule is to limit foods with added sugars and trans fats, as well as ultra-processed foods. Some foods can make your urine more acidic, leading to a change in smell. Genetics may play a role in how food affects your overall odor, so the same food may affect people differently.
The following have been associated with changes in scent (and even taste):
- Garlic
- Asparagus
- Onions
- Brussels sprouts
- Fish
- Coffee
- Red meat
- Spicy foods
- Certain vitamins and supplements, such as choline
If you notice an unwanted smell after eating or drinking certain foods or beverages, you might prefer to limit or avoid them before doing the deed. Eating a balanced diet and drinking plenty of fluids can help keep you smelling fresh.
Additional Tips for Vaginal Health
- Hydration: In addition to water, foods with high water content-such as cucumbers, watermelon, and leafy greens-can contribute to daily hydration. These foods not only provide essential fluids but also deliver vitamins and minerals that support tissue health.
- Hygiene: Good genital hygiene is one of the best ways to prevent this type of infection. Keep things clean.
- Underwear: Your underwear should keep your genital area dry. Cotton underwear is a good choice. Don’t wear swimsuits longer than necessary.
- Clothing: Don’t wear tight clothes. Tight-fitting clothing also keeps your genitals warm and moist.
- Vitamin C: In addition to probiotics, foods that are high in vitamin C, such as citrus fruits, berries, and bell peppers, can also support pH balance. Vitamin C is a powerful antioxidant that strengthens the immune system and aids in the repair of tissue damage.
- Anti-inflammatory foods: Incorporating anti-inflammatory foods is essential for creating a protective barrier against pathogens. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, as well as in flaxseeds and walnuts, are known for their anti-inflammatory properties.
- Fiber-rich foods: Fiber-rich foods, including whole grains, legumes, and a variety of fruits and vegetables, support digestive health and promote the efficient elimination of toxins from the body. A healthy gut plays a significant role in overall immunity, which in turn supports vaginal health. Furthermore, minimizing the consumption of processed foods, refined sugars, and unhealthy fats can help reduce systemic inflammation.
- Be aware of the causes of yeast infection. Being aware of the causes of a yeast infection can often help to head them off before symptoms begin. For example, if you know you’ll be taking antibiotics, also take probiotics.