Best Foods for Vaginal Health

Nutrition is an essential component of caring for your overall health. What you eat can impact the health of specific body parts, including the vagina. Cranberry juice might reduce the risk of urinary tract infections (UTIs), while apples might lubricate the vagina. Other foods and vitamins for vaginal health include those rich in fiber, probiotics, and vitamin D. 

The vagina is slightly acidic on the pH scale, which measures acidity. Certain foods and supplements can alter vaginal pH, which can increase the risk of infections.

Supporting overall health supports vaginal health. Other ways to keep the vagina healthy include not douching, practicing safe sex, and wearing breathable clothing. Read on to learn how to support vaginal health, as well as when to contact a healthcare provider.

Foods for Vaginal Health

A balanced diet rich in whole foods is often the best overall approach for nutrition. Some specific foods or nutrients may help with vaginal health. Certain foods rich in fiber, probiotics, and vitamin D, for example, can reduce the risk of vaginal infections.

Probiotic-Rich Foods

Probiotics are live microbes (e.g., bacteria and fungus) that can offer an array of health benefits, from aiding digestion to supporting the immune response. Research has shown that probiotics also can improve vaginal health. 

The vagina contains bacteria, including helpful probiotics like Lactobacillus. This bacteria protects against other bacteria that can lead to bacterial vaginosis (BV) and yeast infections. The vagina typically has a balance of healthy and harmful microbes. These vaginal infections can occur if there's an imbalance of harmful bacteria or fungus in the vagina.

You can find Lactobacillus in fermented foods like:

• Kimchi
• Pickles
• Sauerkraut
• Soy products (e.g., miso and tempeh) 
• Yogurt with live cultures

Fruits

Fruits that are high in antioxidants—such as blueberries, pomegranates, and strawberries—can support vaginal health. Research has shown that antioxidants protect against cell damage that may affect fertility.

Some evidence suggests that apples may support healthy sexual function. A study published in 2014 found that women who ate at least one apple per day had improved vaginal lubrication and higher sexual satisfaction compared to those who did not.

You can incorporate apples into your diet by:  

• Adding a chopped apple to oatmeal, yogurt, smoothies, or garden salads
• Baking apples for a low-sugar dessert
• Dipping apple slices into nut butter
• Incorporating thinly sliced apples into slaws and stir-fries

High-Fiber Foods

High-fiber foods may support the growth of Lactobacillus in the vagina, which can protect against BV and yeast infections. Sources of fiber include: 

• Berries and other fruits
• Cooked artichoke 
• Cooked sweet potato
• Most beans, legumes, nuts, and seeds
• Whole grains (e.g., barley, oatmeal, and quinoa)

Increase your intake of whole grains to get more fiber in your diet. Try replacing regular pasta and white bread with whole-grain options. Opt for brown rice or quinoa instead of white rice.

Low-Glycemic Index (GI) Foods

Some evidence suggests that foods with a low glycemic index (GI) help prevent BV. GI is a scale that measures how quickly carbs increase blood glucose (sugar) levels. Low-GI foods raise your blood sugar slowly, which helps maintain steady levels.

Low-GI foods include: 

• Apples, oranges, grapefruit, and other fruits
• Carrots and other non-starchy vegetables
• Milk
• Most nuts, legumes, and beans
• Whole grains
• Yogurt

High-GI foods raise your blood sugar quickly, causing a spike. This effect may increase the risk of BV. The relationship between BV and blood sugar levels is not completely clear. One theory is that glucose affects vaginal fluids. High levels of glucose may increase inflammation, weaken immune function, and allow bacteria to grow.

Vitamin D-Rich Foods

Vitamin D is another key nutrient that may support vaginal health. Some evidence suggests that vitamin D can decrease vaginal dryness and balance pH levels. Vitamin D might also improve the growth and diversity of vaginal cells in menopausal women.

Sources of vitamin D include:

• Cheddar cheese
• Cooked salmon
• Eggs
• Milk fortified with vitamin D
• Sardines
• Trout

Drinks for Vaginal Health

Some evidence suggests that cranberry juice may prevent UTIs, but more research is needed. Cranberries might stop bacteria that cause UTIs from colonizing in the urinary tract.

It's also important to stay hydrated to prevent UTIs. Try drinking two to four liters (l) of water per day. Probiotic-rich drinks, such as kefir and kombucha, might promote a balance of healthy and harmful vaginal bacteria.

Supplements for Vaginal Health

It can be hard to get enough nutrients from your diet alone. You might consider a supplement to help meet your goal. A healthcare provider can administer a blood test to check what nutrients you might need to supplement with.

Keep in mind that the Food and Drug Administration (FDA) minimally regulates supplements. Certain supplements may or may not be suitable for you. Side effects can vary from person to person and depend on many variables, including type, dosage, frequency of use, and interactions with current medications. Talk to a healthcare provider or pharmacist before starting any supplements.

Fish Oil

Fish oil is a source of omega-3 fatty acids, which might support vaginal health. Some evidence suggests that omega-3 supplements may help lubricate the vagina, but more research is needed.

A study published in 2022 looked at the effects of fish oil supplements on pregnant women. The researchers found that the supplements helped improve the balance of vaginal bacteria when combined with a probiotic.

Probiotics

Research has shown that taking probiotic supplements that contain Lactobacillus can increase healthy vaginal bacteria. The effects have been shown to begin one week after starting the supplement. Taking a probiotic supplement can also reduce the level of harmful vaginal bacteria.

Probiotics may produce antimicrobials, or agents that kill or stop the growth of harmful bacteria. Antimicrobials can support the immune system to maintain a balance of "good" and "bad" vaginal bacteria.

There's limited mixed research on how probiotic supplements can impact vaginal health. Some evidence suggests that these supplements have little or no added benefit.

Vitamin C

Vitamin C is acidic on the pH scale, which might prevent harmful vaginal bacteria from growing. Some evidence suggests that vitamin C supplements might prevent and treat BV, but more research is needed.

Vitamin D

Vitamin D supplements may support BV treatment in people who are deficient in the nutrient. The vitamin supports the immune system, which may support vaginal health.

A healthcare provider can administer a blood test to figure out if you need a vitamin D supplement and, if so, the proper dose. Too much vitamin D can increase calcium absorption and lead to hypercalcemia (high blood calcium). Side effects include kidney stones, nausea, and muscle weakness.

Vitamin E

Vitamin E supplements might support vaginal health in menopausal people. A study published in 2020 found that vitamin E supplements helped treat vaginal atrophy when combined with hormone replacement theory (HRT). Vaginal atrophy, or drying and thinning of the vaginal walls, is a common menopause symptom.

What Foods or Supplements Throw Off Your pH Balance?

The vagina is slightly acidic. A normal vaginal pH ranges from 3.8 to 5.0. Highly processed foods might throw off vaginal pH, which can affect your risk of infections. Research has shown that regularly eating high-sugar foods, fried potatoes, red meat, and refined grains can increase BV risk.

High-GI foods might affect vaginal ph levels. These include: 

• Honey
• Processed grains (e.g., instant oatmeal and sugary cereals)
• Sugar
• White bread and bagels
• White rice

Replace sugary drinks with water, and snack on fresh fruit and nuts or vegetables with hummus. Opt for nutrient-rich meals made with vegetables, lean protein, and whole grains like stir-fries, salads, and soups.

Certain supplements might also affect vaginal pH, which can help with vaginal infections. Research has shown that vitamins C and D might prevent or treat BV. What vitamins are good for a yeast infection? Research has shown that vitamin E can reduce inflammation that results in yeast overgrowth.

Other Tips for Vaginal Health

It's essential to practice good hygiene to maintain vaginal health. Here are some ways to take care of your vagina:

• Cleanse the vaginal area: The vagina cleans itself naturally, so you do not have to use soap. Rinse the vaginal area with water and then pat it dry.
• Do not douche: This means not cleaning the inside of the vagina with water and cleansing mixtures. Douching can remove healthy vaginal bacteria, increasing your risk of or worsening infections.
• Practice safe sex: Use condoms to protect yourself and your partners from getting and spreading sexually transmitted infections (STIs).
• Wear breathable clothing: Opt for loose-fitting clothing and cotton underwear. Cotton helps improve airflow to the vagina and keeps moisture from building up.
• Wipe front to back: It's important to wipe properly after going to the bathroom. Wiping back to front can bring fecal bacteria to the vaginal opening.

When To Contact a Healthcare Provider

Contact a healthcare provider if you develop symptoms like:

• Abnormal bleeding
• Burning
• Fever 
• Foul-smelling urine that appears bloody or cloudy
• Frequent or painful urination
• Itching
• Pain or pressure in the lower abdomen
• Vaginal discharge

These symptoms might be a sign of vaginal problems, such as an infection, STI, UTI, or, although rare, cancer. Tell a healthcare provider right away if you might been exposed to an STI. They can recommend testing, diagnose an infection, and advise treatments.

A Quick Review

Certain foods and supplements can support vaginal health. Probiotics help promote healthy vaginal bacteria, and high-fiber foods might prevent vaginal infections like BV. The overall quality of your diet can also affect vaginal health. A diet that's high in processed foods, for example, may throw off pH balance and increase BV risk. Talk to a healthcare provider if you are concerned about your vaginal health.