In general, your vagina works to keep itself clean and balanced. But when things are off down there, it can get uncomfortable (to say the least). Infections and off-balance pH levels can cause itching, burning, discomfort, dryness, and more—all of which can affect your day-to-day life. Of course, visiting your doctor is your best bet in resolving any issues down there. But your diet can help keep things in check too. Some nutrients (or lack thereof) can have a direct impact on vaginal health, causing them to either thrive or be riddled with concerns such as dryness, irritation, inflammation, and infection. To say the least there are great foods for vaginal health that can help make an impact on its microbiome. Certain foods can have a positive impact on the vagina’s pH balance through prebiotics, probiotics and fiber content.
Curious to know what the best foods for vaginal health are? We tapped two women’s health experts to learn more about naturally-cleansing foods to eat for optimal vagina health, plus how a balanced diet can make all the difference in our care down there.
How to Improve the Health of the Vagina
Just like the rest of our body, the way we nourish can have a steep impact on vaginal health, and eating a balanced diet for vaginal health can help improve the vagina overall. “Eating a variety of healthy foods helps to ensure that the body gets all the nutrients it needs,” “Eating a variety of healthy foods helps to ensure that the body gets all the nutrients it needs,” says Krutika Nanavati, a registered nutritionist and dietitian with Nutrition Society New Zealand, advisor at ClinicSpots, and a PhD candidate at Massey University of New Zealand. Stick to these nutrition tips for a healthy vagina. Some dietary areas in which you want to focus on are hydration, limiting sugar, and fiber intake.
Remember Your ACDs
Not a typo! One way diet impacts vaginal health is through vitamin heavy hitters such as vitamins A, C, and D. “Certain nutrients are essential for maintaining vaginal health and, a lack of these nutrients can lead to problems,” Nanavati explains. According to Nanavati, a lack of vitamin C can result in dryness and irritation while vitamin D is essential for keeping vaginal tissues healthy. “Vitamin A is important for maintaining the acidity of the vagina, which helps to protect against infection,” she adds.
Aim for Organic
When eating a balanced diet, Kim Langdon, MD, an OB-GYN with over 20 years of experience, says to choose organic foods as much as possible, “because they don’t have pesticides which can be endocrine disruptors.” Endocrine disruptors are chemicals or compounds that, when absorbed into the body, increase or decrease certain hormone levels. How does this affect vaginal health? Research shows endocrine disruptors can harm female reproductive functions by causing subfertility, infertility, improper hormone production, menstrual cycle abnormalities, and early decline in reproductive performance. All of these can impact the balance of your vaginal pH and cause discomfort. While it might be hard to shop organic for every food item in your pantry and fridge, she recommends at least sticking to organic for the things you might consume regularly, such as eggs, milk, fruit, and vegetables.
Skip Ultra-Processed Food
Avoiding junk food or food deemed unhealthy is also vital in vaginal health efforts. The reason for this is that “foods that are high in sugar and simple carbohydrates can promote the growth of yeast, which can lead to infection,” Nanavati explains. Additionally, she says that fatty and processed foods contribute to and increase inflammation throughout the body, which can exacerbate vaginal dryness and irritation. “A balanced diet provides the body with all the nutrients it needs to maintain optimal health, including vaginal health,” she remarks.
Understanding Vaginal pH and Its Importance
Understanding your vagina is important and should be prioritized. Additionally, what can commonly be overlooked is your vaginal pH balance. What is vaginal pH balance you may be asking yourself? Say hello to your new favorite topic that you’ll be chatting with your girlfriends about in no time.
Vaginal pH balance is the level of acidity in the vagina. A normal range is between 3.8 and 4.5, which is considered slightly acidic as this level helps keep harmful bacteria and yeast at bay. Your pH range can vary depending on many factors, some being age, menstrual cycle, and medications.
It is important to take care of your vaginal health and maintain a healthy pH level as this guards against harmful bacteria.
Foods to Avoid for Optimal Vaginal Health
- White bread
- Refined carbs
- White flour and rice
- Yeast-heavy foods
- Refined sugars
The Best Foods for Vaginal Health
The first two things that may cross your mind when you think of vagina-friendly foods are probably cranberry juice for UTIs and yogurt for its probiotics. And yes, there is some truth to that! However, these aren’t the only top foods for vaginal health. Here are some of the best foods for vaginal health to add to your grocery list, plus more information on why yogurt and cranberry juice have so much star power.
Yogurt
Yogurt is often a top-recommended food by experts for vaginal health. This is due to its naturally occurring probiotics, “which are beneficial bacteria that can help keep your vagina healthy by maintaining its natural pH balance and preventing infection,” says Nanavati. To get the most out of your yogurt intake, choose plain yogurt, since other options can be high in sugar. You can also add a probiotic supplement to ensure you’re getting enough to support your vagina’s overall health. HUM’s Private Party contains three probiotic strains that specifically support a healthy vaginal microbiome.
Benefit: Probiotics to support a healthy vaginal microbiome.
Cranberries
“Cranberries are a rich source of antioxidants and have been shown to help prevent urinary tract infections,” Nanavati explains. Cranberries contain proanthocyanidins (PACs) which can help keep urinary tract infections at bay. While drinking cranberry juice has some benefits for urinary tract health, the amount of PACs depletes during processing. Plus, many juice options are high in sugar and other additives. Raw cranberries are another option, but the PACs also deplete during ripening, so you might not be getting a consistent amount. (And let’s be real: Raw cranberries can be a little bit bitter.)
Take the guesswork out of getting your daily dose of PACs by taking a supplement, like HUM’s Private Party. It contains a clinically-backed amount of cranberry PACs to support your urinary tract function. It also contains a potent blend of probiotics to help balance your vaginal microbiome and reduce the risk of other infections, such as yeast infections. PSA: You can still add cranberry juice and cranberries into your diet (they offer other benefits like antioxidants and fiber), but using a supplement will help you get a consistent amount of PACs to help ward off urinary tract infections and keep things running smoothly.
Benefit: Contain proanthocyanidins (PACs) which can help keep urinary tract infections at bay.
Garlic
When you’re sick, garlicky foods can sometimes do the trick, thanks to garlic’s impressive antibacterial properties. These properties also benefit the vagina “by fighting off harmful bacteria,” says Nanavati.
Benefit: Antibacterial properties to fight off harmful bacteria.
Citrus
As Nanavati mentioned, vitamin C plays an important role in vaginal health—and citrus is chock full of it. “Vitamin C helps boost the immune system and keeps the tissues of the vagina healthy,” Nanavati explains. Ensuring you get enough vitamin C can also help prevent vaginal dryness and irritation.
Benefit: Vitamin C to support the immune system.
Kiwi
This might seem a little random compared to the other foods on this list but eating kiwi fruit is another great way to support vaginal health since it is high in vitamin C. In fact, kiwi has more vitamin C than some citrus, including oranges.
Benefit: Vitamin C to support the immune system–a lot of it!
Leafy Green Vegetables
“Leafy greens like spinach and kale are packed with nutrients like vitamins A and C, which are important for vaginal health,” says Nanavati. “These nutrients help to keep the tissues of the vagina healthy and fight off infection,” she adds.
Benefit: Contains nutrients like vitamins A and C, to keep the tissues of the vagina healthy and fight off infection
Salmon
Since salmon is a fatty fish, it’s considered a good source of vitamin D, which is another important nutrient for vaginal health, especially the health of vaginal tissues.
Benefit: A good source of vitamin D to support healthy vaginal tissues.
The Best Drinks for Vaginal Health
Per Nanavati’s insights, staying hydrated is not just important to your body’s overall health, but vital to vaginal health, too. If you’re wondering what to drink to make your vagina fresh, keep reading to see what experts recommend. Here are the best drinks for vaginal health.
Concentrated Cranberry Juice
Concentrated cranberry juice has more proanthocyanidins and isn’t as high in sugar as cranberry juice cocktail. If drinking juice isn’t your thing, you can always add it to a morning smoothie—or opt for frozen cranberries—for a punch of antioxidants.
Green Tea
Green tea can help improve your skin and help heal wounds. But it can also help encourage a healthy urinary tract. That’s because it contains catechins (potent antioxidants) and other antioxidants that provide a strong antimicrobial effect, which could help fight UTIs. How does it work? When you drink green tea, these catechins pass through the urinary tract and decrease the bacteria—thus decreasing the risk of infection. Aim for two to three cups a day.
Does Drinking Water Help Your Vagina?
Water is also important as it can actually keep the vagina hydrated. Similar to the skin on your face, the vagina needs hydration to stay healthy. If you’re dehydrated, the skin around your vagina can become dry. The same goes for the inside of your vagina: Not drinking enough water can cause dryness, which can make it hard for your vagina to properly lubricate. If your vagina is consistently dehydrated, you can experience itchiness, burning, and pain. Plus, dehydration can throw off your vaginal pH, increasing your chances of a yeast infection (or making an existing one even worse.) So, drinking the recommended amount of water every day (eight to 12 cups a day) can help prevent dehydration and ensure your vagina is well-nourished with H2O.
Common Vaginal Health FAQs
What are the best fruits for vaginal health?
Fruits like cranberries, blueberries, and citrus fruits are excellent for vaginal health as they contain antioxidants and vitamin C, which help maintain a healthy vaginal pH and prevent infections.
Can certain foods help prevent yeast infections?
Yes, probiotic-rich foods like yogurt, kefir, and fermented vegetables support a healthy balance of vaginal bacteria, which can help prevent yeast infections.
How does sugar intake affect vaginal health?
Excess sugar can disrupt the balance of vaginal bacteria, leading to an increased risk of yeast infections by promoting the growth of Candida.
Are there specific vitamins that support vaginal health?
Vitamins like vitamin C, vitamin E, and vitamin D support vaginal health by boosting immunity, maintaining tissue elasticity, and preventing infections.
Can diet influence vaginal odor?
Yes, a balanced diet rich in fruits, vegetables, and water can help maintain a neutral vaginal odor, while processed and spicy foods may sometimes cause noticeable changes.
Is there a connection between diet and vaginal dryness?
Yes, foods rich in omega-3 fatty acids, like salmon and flaxseeds, and those with vitamin E can help support vaginal lubrication by maintaining healthy tissue.
How do fermented foods benefit vaginal health?
Fermented foods like kimchi, sauerkraut, and kombucha introduce probiotics that promote a healthy vaginal microbiome, reducing the risk of infections.
What role does fiber play in maintaining vaginal health?
Fiber helps maintain overall gut health, which indirectly supports vaginal health by ensuring a balanced microbiome and reducing systemic inflammation.
Can alcohol consumption impact vaginal health?
Excessive alcohol can disrupt hormone levels and negatively affect the vaginal microbiome, potentially increasing the risk of infections.
Are there any foods that can improve vaginal lubrication?
Foods rich in healthy fats, like avocados, nuts, and seeds, may improve vaginal lubrication by supporting overall tissue health and hydration.
