You are what you eat is especially true when we talk about vaginal health. Certain foods, ingredients, or products can throw a wrench in your microbiome, leading to bigger issues like yeast infections and bacterial vaginosis.
Half of the battle in keeping your vaginal health on track is knowing what to look for, what to stay away from, and what a vaginal microbiome is in the first place.
“The vaginal microbiome is the community of microorganisms, primarily bacteria, Lactobacilli being the most well studied, which produce lactic acid to help keep the vaginal pH slightly acidic (around 3.8–4.5),” explains Anna Bohnengel, a registered dietitian and the founder of Fertility Nutritionist. “This acidic environment is protective, as it inhibits the growth of harmful bacteria and yeast that can lead to infections.”
Since everything from your meals to your beauty products can impact your pH and potentially disrupt your microbiome, Bohnengel suggests looking at your nutrition as an easy, manageable way of protecting your vaginal health.
What foods are good for vaginal health?
“Nutrition plays a crucial role in maintaining optimal vaginal health, as the foods we eat can either support or disrupt the body’s delicate microbiome balance,” adds Bohnengel.
Eating with your vaginal health in mind means turning towards fiber-rich foods, for instance, instead of more highly processed treats. You also want to keep up with your hydration goals because it promotes more natural lubrication, as Bohnengel explains.
Foods high in fiber, antioxidants, and probiotics can help keep your pH balanced. On your next grocery shopping trip, consider adding yogurts, kefir, fermented vegetables (like kimchi), garlic, onions, asparagus, cranberries, and colorful fruits and vegetables to your rotation.
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“[Some of these] foods help introduce beneficial bacteria, particularly Lactobacilli, which support a healthy vaginal pH and reduce the risk of infections,” explains Bohnengel.
You can also thank them for reducing inflammation, strengthing your immune system, and supporting tissue health.
How foods can harm your vaginal health
The foods that negatively impact your vaginal health do so typically because of how frequently you consume them, not just because you are consuming them from time to time.
As Bohnengel explains:
“Any food on occasion is not going to disrupt your vaginal health. The following foods, when in excess and not within an overall balanced lifestyle, can exacerbate vaginal imbalances. This is not to fear foods, or label certain foods as ‘bad,’ but to educate on the powerful impact of nutrition for all parts of your health and well-being, including ‘down there.’”
When possible, you’ll want to steer clear of adding too many sweets, sugary drinks, baked goods, alcohol, and processed foods to your diet. This can help lessen your chances of disrupting your vaginal pH.
The connection between your vaginal health and the rest of your body
No one exists in a vacuum, and our body's systems don’t either. For instance, your vaginal health and your gut health influence each other.
“This relationship is primarily mediated by beneficial bacteria — particularly Lactobacilli—that are present in both the gut and vaginal environments,” explains Bohnengel. “When the gut microbiome is balanced and thriving, it supports a healthy immune system and helps regulate inflammation, both of which are essential for maintaining a balanced vaginal microbiome. Conversely, when the gut microbiome is disrupted, due to factors like antibiotic use, a high-sugar diet, or chronic stress, it can lead to an overgrowth of harmful bacteria or yeast, which may then migrate or influence the vaginal microbiome.”
As you brainstorm ways to support your vaginal health that fit your lifestyle, it’s helpful to look at all the ways the other parts of your life and health can also play a role. For instance, as cold and flu season sets in, you may need a course of antibiotics to get back to peak health — but knowing to pair that with some extra probiotics may ensure you don’t disrupt your wellness more than it already has been.
No matter why or when you’re making the switch to a healthier lifestyle that supports your vaginal microbiome, remember that noticing positive changes may take time.
Bohnengel explains that it can take a few weeks to a few months to see reduced discomfort or fewer infections.
“Consistency is key, as the vaginal microbiome is sensitive and can take time to adjust to dietary changes,” adds Bohnengel. “Lifestyle factors such as regular exercise, stress management, and adequate sleep also play a role in promoting a healthy immune system and supporting a balanced microbiome.”
Vivian Nunez is a writer. Her award-winning Instagram community has created pathways for speaking about mental health and grief. She hosts the podcast, Happy To Be Here, and has been featured by Spotify, Instagram, Netflix, CBS This Morning, Oprah! The Magazine, and more. You can find Vivian @vivnunez on Instagram/TikTok and her writing on vivnunez.substack.com.