The Best and Worst Foods for Vaginal Health

Taking care of your vaginal health is important for your overall well-being. Besides good hygiene and hormonal balance, what you eat also plays a big role in both full-body and vaginal health.

Recent studies have shown that factors like hormones, diet, and exercise can affect the types of bacteria in your vagina, which can affect how healthy it is⁽¹⁾. Diet is crucial for managing the symptoms of interstitial cystitis and certain foods can even help alleviate menstrual cramps.

Research has also found connections between certain foods and bacterial vaginosis. For example, diets with increased fat and glycemic load, with lower nutritional value, have been found to be associated with BV⁽²⁾. So, it's essential to know which foods can help your vaginal health and which ones could potentially cause problems.

Let's dive into the best (and worst!) foods for keeping your vagina healthy.

The Best Foods for Vaginal Health

When it comes to keeping your vagina healthy, some foods are better than others. They help maintain a balanced vaginal microbiome and lower the risk of infections. So, what foods are good for vaginal health? Let's take a look at a few of the healthiest foods for your vagina. 

Foods High in Folate

Studies suggest that folate may help decrease the risk of severe bacterial vaginosis⁽³⁾. 

The Recommended Dietary Allowance (RDA) of folate is 400 micrograms of dietary folate equivalents for adults, with higher requirements during pregnancy and lactation⁽⁴⁾. Some examples of Folate-rich foods include: 

• Dark leafy greens
• Beans
• Peanuts
• Fresh fruits
• Eggs⁽⁴⁾

Foods High in Vitamin A

Getting enough vitamin A is important for vaginal health. Studies show that lower levels of vitamins A, C, and E, along with β-carotene, are linked to bacterial vaginosis in women who have or were at risk for HIV ⁽²⁾. Interestingly, in studies of non-pregnant women, there wasn't a big difference in BV rates between well-nourished and undernourished women, but severe malnutrition seemed to increase the risk ⁽³⁾.

To keep your body in good shape and support vaginal health, it's smart to include plenty of vitamin E-rich foods in your diet. Think about eating leafy greens, tomatoes, and foods that are fortified with vitamin E⁽²⁾.

Foods High in Calcium

Eating enough calcium in your diet is crucial for vaginal health. Research suggests that a higher intake of nutrients like folate, vitamin E, and calcium is linked to a lower risk of severe bacterial vaginosis⁽³⁾. To make sure you're getting plenty of calcium, try adding these foods to your meals: dairy products like milk and cheese, yogurt, and leafy greens⁽⁶⁾.

Foods High in Iron

Evidence suggests that lower iron status is associated with an increased prevalence of Candida colonization, which could lead to a yeast infection, especially in women who have or are at risk for HIV⁽²⁾.Making sure you eat enough iron is essential for overall blood health and can help maintain a healthy vaginal environment. To increase your iron levels, consider adding these iron-rich foods to your diet: 

• Meats (beef, chicken)
• Seafood (oysters, clams, canned tuna)
• Beans and lentils
• Spinach 
• Fortified cereals⁽⁷⁾

Foods High in Vitamin E

As mentioned, lesser concentrations of vitamin E have been linked with BV. Getting enough vitamin E can help lower your risk of infections like BV⁽²⁾.To get your daily dose of vitamin E, eat: 

• Nuts and seeds
• Vegetable oils
• Green leafy vegetables
• Avocados⁽⁸⁾

Foods Rich in Probiotics

Lactobacillus, the most common probiotic in the vagina, produces lactic acid and hydrogen peroxide that help maintain the vagina's low pH level and in turn prevent the growth of harmful microorganisms. Probiotics also boost immune defense and may help prevent conditions like BV⁽⁹⁾. Some foods rich in probiotics are: 

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Miso⁽¹⁰⁾

Foods to Limit for Vaginal Health

Maintaining a healthy diet supports overall well-being and vaginal health. However, certain foods can disrupt the vaginal microenvironment, making it more prone to infections and other issues. Here's an overview of the worst foods for vaginal health: 

Foods High in Saturated Fat

Foods high in saturated fat can disrupt vaginal health by throwing off the balance of bacteria down there. Eating too much fat is linked to a higher risk of bacterial vaginosis (BV) and more severe cases of it, too⁽³⁾.

The connection between fat intake and bacterial vaginosis (BV) isn’t fully understood yet. Eating a lot of fat, especially saturated fat, might raise vaginal pH, which could increase the chances of getting BV. Other things that can affect vaginal pH include age, race, how often you douche, and whether you’re going through menopause⁽³⁾.

To keep your vaginal environment happy, try these tips to cut down on saturated fats:

• Go for lean proteins: Think chicken without the skin, lean cuts of beef or pork, and plant-based proteins like beans and lentils.
• Cook with healthier oils: Swap out butter or lard for olive oil or canola oil, which are high in unsaturated fats.
• Check labels: Keep an eye on those food labels for saturated fat content and pick options that are lower.
• Load up on veggies: Fill your plate with a colorful mix of vegetables—they're naturally low in saturated fat ⁽¹¹⁾.

Foods with Low Nutritional Density

Eating foods with low nutritional density can impact vaginal health negatively. Research shows a connection between these foods and higher risks of bacterial vaginosis⁽²⁾. This means that consuming foods that lack essential nutrients can impact vaginal health. 

Foods with low nutritional density include: 

• Potato Chips
• Fruit Snacks
• White bread⁽¹²⁾

Alcohol

Drinking alcohol can significantly impact your overall health. Alcohol can lead to inflammation and disrupt the balance of good and bad bacteria in the gut⁽¹³⁾. This imbalance can weaken your immune system, making it easier for infections, possibly those affecting the vagina, to develop.

Your gut hosts over 500 bacterial species, and alcohol's disruption of this balance can lead to bacterial overgrowth ⁽¹³⁾.

Alcohol may also affect hydration. UTIs and hydration are closely linked because adequate hydration can help flush the urinary tract. Alcohol's diuretic effect can contribute to dehydration. 

Sugary Foods

Eating too much sugar throughout the day can affect your health in ways you might not expect, especially when it comes to your vaginal health. When you load up on sugar, it disrupts the balance of bacteria in your gut ⁽¹⁴⁾. 

And that's not all—sugary diets are associated with the development of low-grade inflammation throughout your body⁽¹⁴⁾. This inflammation can weaken your immune system, making it harder for you to fight and prevent infections throughout the body⁽¹⁵⁾.

Gut health and vaginal health are closely connected, and changes in one can impact the other. Research has shown that the microorganisms that colonize the vaginal area often originate from the rectum.⁽¹⁶⁾

This includes Lactobacillus, the beneficial bacteria that play a key role in maintaining a healthy vaginal microbiota. Since gut health can be influenced by diet, especially sugar intake, it's important to recognize how dietary changes may affect both the gut and the vaginal environment. Elevated sugar levels, for example, may disrupt gut bacteria, which in turn can influence vaginal health.

Support Your Vaginal Health with Nutrient Dense Foods

Taking care of your vaginal health through diet supports your overall well-being. Some foods can help keep your vaginal microbiome balanced and lower your chances of infections.

Foods like folate-rich veggies, vitamin A-packed foods, dairy for calcium, iron-rich goodies, vitamin E sources, and probiotics are your best bets here. 

On the flip side, be mindful of diets high in saturated fats, low-nutrient foods, alcohol, and excessive sugar.

Keep in mind that the only recognized treatment for UTIs and other vaginal infections is antibiotics or antifungals. Make sure to make an appointment with your healthcare provider as soon as possible if you suspect you may have an infection.