Your Down-There Care Guide: Foods To Keep Your Summer Vibe in Balance

Want a healthy vagina this summer? It’s not just about quickly changing out of your wet swimsuit, but caring for your vaginal health from a dietary perspective as well. We are breaking down the best foods for pH balance that will help carry you through the summer months.

Summer brings bikinis, beaches, and unfortunately, sometimes unwanted changes in your vaginal health. Between heat, humidity, and extra pool time, maintaining your vaginal pH balance becomes even more important during the warmer months. The good news? Your diet plays a significant role in keeping everything down there in harmony.

Why Vaginal pH Matters

A healthy vagina is naturally acidic, with a pH typically between 3.8 and 4.5. This acidic environment helps prevent infections by inhibiting the growth of harmful bacteria while supporting beneficial microorganisms like Lactobacillus. When your pH levels rise above 4.5, you become more susceptible to bacterial vaginosis, yeast infections, and other uncomfortable issues (definitely not the vibe we’re going for). 

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“If the vagina is not in balance, look to the gut to balance it out,” explains Dr. Wendie Trubow, MD, MBA, a functional medicine gynecologist. “Focus on the elimination of processed foods, sugar, and alcohol, and increase rest.”

The Best Foods for Vaginal pH Balance 

Let’s dive into the best foods to incorporate into your summer diet for optimal vaginal health:

Probiotic-Rich Foods

The following foods introduce beneficial bacteria that help maintain the right balance in your vagina:

• Greek yogurt (unsweetened)
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Kombucha (low sugar)
• Cottage cheese (plain)

Prebiotic Foods

Foods rich in prebiotics feed the good bacteria already present in your system:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas (slightly unripe)
• Jerusalem artichokes
• Flaxseeds

Fruits

Rich in vitamins and antioxidants, these fruits help fight infections and support overall vaginal health:

• Cranberries (fresh or pure, unsweetened juice)
• Apples
• Kiwi
• Strawberries
• Citrus fruits (oranges, lemons, grapefruits)
• Avocados

Veggies

The following vegetables are nutrient powerhouses that promote circulation and healthy tissue:

• Dark leafy greens (spinach, kale, collard greens)
• Bell peppers
• Broccoli
• Sweet potatoes
• Carrots
• Brussels sprouts

Whole Grains

To support overall gut health, which connects to vaginal health, incorporate the following grains into your diet:

• Quinoa
• Brown rice
• Oats
• Barley
• Buckwheat

Nuts & Seeds

For essential fatty acids and minerals, opt for:

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds

Lean Proteins

And last, but certainly not least on the list, eating the following foods will help maintain hormone balance:

• Eggs (preferably organic)
• Fatty fish (salmon, mackerel)
• Lean poultry
• Tofu and tempeh

Foods to Avoid for Optimal Vaginal Health

Just as important as knowing what to eat is understanding what to limit:

• Sugary foods and drinks: Excessive sugar intake can contribute to an overgrowth of yeast, throwing off the balance of good and bad bacteria in the vagina.
• Processed foods: These can increase inflammation and negatively impact your vaginal flora.
• Alcohol: Can disrupt pH balance and dehydrate your body.
• White flour products: May cause blood sugar spikes that affect vaginal pH.
• Fried foods: High in unhealthy fats that can contribute to inflammation.

Your Summer pH-Balancing Plan

Summer does present its unique challenges for vaginal health, but here’s a simple plan to keep things balanced:

1. Hydrate, hydrate, hydrate: Water is essential for flushing toxins and keeping tissues healthy.
2. Create a probiotic-rich breakfast: Start your day with Greek yogurt topped with berries and flaxseeds.
3. Pack pH-friendly snacks: Carry apple slices, nuts, and seeds for on-the-go nutrition.
4. Supplement wisely: Consider adding our Private Party supplement to your routine – a 2-in-1 probiotic formula specifically designed for vaginal and urinary tract health. With three clinically studied probiotic strains (1 billion CFUs) and cranberry PACs, it supports a healthy vaginal microbiome, balanced pH, and urinary tract function. Just one capsule daily has helped 100% of users feel more confident about their vaginal health!

Expert Tip

Dr. Kim Langdon, MD, an OB-GYN with over 20 years of experience, recommends choosing organic foods whenever possible, “because they don’t have pesticides which can be endocrine disruptors.” These disruptors can affect hormone balance, which in turn can impact vaginal health.

FAQs

How quickly will dietary changes affect my vaginal pH?

While everyone is different, many women notice improvements within 1-2 weeks of making consistent dietary changes.

Can foods really help prevent vaginal infections?

Yes! The right foods support your body’s natural defenses and help maintain the acidic environment needed to prevent overgrowth of harmful bacteria and yeast.

Should I avoid all sugar to maintain vaginal health?

You don’t need to eliminate all sugar, but limiting added sugars and processed foods can significantly improve vaginal health.

Is there a connection between gut health and vaginal health?

Absolutely. The microbiomes of your gut and vagina are connected, so a healthy gut often means a healthier vaginal environment.

Can drinking cranberry juice cure a UTI?

While cranberry juice alone isn’t a cure, unsweetened cranberry products can help prevent UTIs by keeping bacteria from adhering to bladder walls.

Conclusion: The Takeaway on Vaginal Health

When it comes down to it, maintaining vaginal pH balance isn’t just about avoiding discomfort—it’s about supporting your overall wellness. By incorporating these pH-friendly foods into your summer diet and limiting those that can disrupt your balance, you’re taking a proactive approach to vaginal health that will keep you feeling fresh, confident, and ready to enjoy all the sun-soaked days summer has to offer.

Remember, a healthy inside supports a healthy outside, so make these dietary shifts part of your summer self-care routine!

Disclaimer:

Note: While diet can significantly impact vaginal health, persistent symptoms should always be discussed with your healthcare provider.

Private Party has been clinically tested with 100% of users reporting improved confidence in their vaginal health after 3 months of use, based on a survey of 33 subscribers. Like all Hum Nutrition products, Private Party is free from titanium dioxide, artificial preservatives, artificial flavors, hydrogenated oils, artificial colors, artificial sweeteners, high fructose corn syrup, and EDTA.