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. Research shows that there are certain foods that may help maintain the health of the vagina. For instance, some foods can help prevent infection while others can help keep the vagina lubricated. 

Best Foods for Vaginal Health

While a balanced diet rich in whole foods is often the best overall approach for nutrition, there are specific foods or nutrients that may help with vaginal health.

Probiotic-Rich Food

Probiotics are live microorganisms (bacteria) that can offer an array of health benefits: from aiding digestion to bettering the body’s immune response. Probiotics have also been shown to improve vaginal health. 

The vagina contains an array of microorganisms, including helpful bacteria like the probiotic Lactobacillus. Lactobacillus protects against other microorganisms that can lead to vaginal infections such as bacterial vaginosis (BV), sexually transmitted infections (STIs), and yeast infections.

Probiotics that contain Lactobacillus can be found in fermented foods like:

• Yogurt with live cultures
• Sauerkraut
• Kimchi
• Pickles
• Miso (soy paste)
• Tempeh (soy product)
• Kombucha

These vaginal-helping probiotics can also be taken in supplement form.

Research has shown that taking probiotic supplements that contain Lactobacillus can increase the amount of Lactobacillus in the vagina. The effects have been shown to begin one week into starting the supplement. Taking a probiotic supplement that contains Lactobacillus strains can also reduce the level of harmful bacteria in the vagina.

Probiotics may also produce antimicrobials, which are agents that kill or stop the growth of other bacteria and boost the immune system to maintain a balance of “good” and “harmful” bacteria in the vagina.

Research on how probiotic supplements impact vaginal health has been mixed, with some studies showing little or no added benefit.

There are no guidelines on probiotic foods or supplements for vaginal health, so speak with a healthcare provider about which probiotic-rich food to eat or which supplement to take, and in what amount. 

Low-GI Foods

BV is the most common gynecological disorder, affecting 29% of women of reproductive age. BV is an infection that can occur when there is an imbalance of bacteria in the vagina.

Symptoms of BV may include vaginal odor, discharge, itching, and burning. These symptoms are often present without redness and swelling. BV can increase the risk of STIs.

Eating foods with a low glycemic index may help prevent BV.

The glycemic index is a scale that measures how quickly carbohydrate-containing foods release glucose (sugars) into the bloodstream and increase blood sugar. Low-glycemic index foods release glucose slowly, which can help maintain steady blood sugar.

Examples of foods with a low glycemic index are: 

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

High-glycemic index foods release glucose quickly, causing a spike in blood sugar. This effect may increase the risk of BV. 

The relationship between BV and glucose levels isn't completely understood. One theory is that glucose affects vaginal fluids and high levels of glucose may increase inflammation, weaken immune function, and allow bacteria to grow.

High-Fiber Foods

Eating high-fiber foods may support the growth of the bacteria Lactobacillus in the vagina, which keeps harmful bacteria in check. A higher intake of fiber may also help to prevent BV. 

Foods high in fiber include: 

• Whole grains like oatmeal, quinoa, and barley
• Most beans, legumes, nuts, and seeds
• Cooked artichoke 
• Cooked sweet potato
• Berries and other fruits

Increasing your intake of whole grains can be a simple way to get more dietary fiber. Here are a few ways you can swap refined grains for their whole counterparts: 

• Replace white bread with 100% whole grain bread.
• Replace regular pasta with 100% whole grain pasta.
• Choose oatmeal over a breakfast muffin or baked good.
• Replace white rice with brown rice or quinoa.

Foods With Vitamin D

Another key nutrient that may help with certain factors of vaginal health is vitamin D. 

Vitamin D is found in:

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

It can be challenging to get enough vitamin D from food alone on a daily basis. Many people may take supplements to meet the recommended daily levels.

According to a 2022 review, vitamin D may decrease vaginal dryness, balance pH levels in the vagina, and improve the growth and diversity of cells in the inner lining of the vagina among women in menopause. These are all factors that can help improve the overall health of the vagina. However, research is limited and more studies are needed.

Taking an increased daily dose of vitamin D can also help aid in the treatment of BV among those who have deficient levels of vitamin D. This is because vitamin D can help boost the body’s immune system, which may in turn help support overall vaginal health.

Apples

Some research shows that apples may support healthy sexual function. One study showed that women who ate at least one apple per day had improved vaginal lubrication and experienced higher sexual satisfaction compared with women who ate less than one apple per day.

To incorporate more apples into your diet for vaginal health benefits:  

• Add a chopped apple to oatmeal, yogurt, smoothies, or garden salads.
• Dip apple slices into nut butter.
• Incorporate thinly sliced apples into slaws and stir fries.
• Bake apples for a lower-sugar dessert.

Foods to Limit

When maintaining vaginal health, consider limiting highly processed foods. 

One study found that regularly eating foods high in sugar, solid oils, red meat, fried potatoes, refined grains, and organ meats is substantially associated with a higher likelihood of BV.

Some research has shown that foods with a high glycemic index can increase the risk of BV.

Foods with a high glycemic index include: 

• White bread and bagels
• Processed grains like sugary cereals, instant oatmeal, and snack foods
• White rice
• Honey
• Sugar

To avoid highly processed foods, replace sugary drinks with water; snack on fresh fruit and nuts or veggies with hummus; and choose nutritious meals made with vegetables, lean protein, and whole grains like stir-fries, salads, and soups.

A Quick Review

Certain foods or nutrients can play a role in the health of your vagina. Apples may help keep the vagina lubricated, probiotic-rich foods may help regulate the microorganisms in your vagina, and high-fiber foods may help prevent BV. The overall quality of your diet can affect vaginal health, too. For example, a diet that’s high in processed foods may lead to a greater chance of BV. 

Food alone likely won’t prevent or treat infections or other conditions. If you’re concerned about an aspect of your vaginal health, talk with a healthcare provider, and see what role food might play in any management plan.