The foods you eat can affect your vaginal health. Cranberry juice might reduce the risk of urinary tract infections (UTIs), but more researchi s needed. Other foods and vitamins for vaginal health include those rich in fiber, probiotics, and vitamin D.
A balanced diet rich in whole foods is often the best overall approach for nutrition. Certain foods rich in fiber, probiotics, and vitamin D, for example, can reduce the risk of vaginal infections.
Probiotic-Rich Foods
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Probiotics are live microbes (e.g., bacteria and fungi) that can offer an array of health benefits, from aiding digestion to supporting the immune response. Research has shown that probiotics can also improve vaginal health.
A healthy vagina contains bacteria, including helpful probiotics like Lactobacillus. This bacterium protects against other bacteria that can lead to bacterial vaginosis (BV) and yeast infections. 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
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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.
High-Fiber Foods
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High-fiber foods may support the growth of Lactobacillus in the vagina, which can protect against BV and yeast infections. Sources of fiber include:
- Vegetables (e.g., potatoes, artichokes, broccoli, and leafy greens)
- Beans, legumes, nuts, and seeds
- Whole grains (e.g., brown rice, oatmeal, popcorn, 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
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Some evidence suggests that low-glycemic index (GI) foods 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. This spike effect may increase your risk of BV. The relationship between BV and blood sugar levels is unclear. 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
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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 people.
Sources of vitamin D include:
- Cheddar cheese
- Cooked salmon
- Eggs
- Milk fortified with vitamin D
- Sardines
- Trout
Foods That May Affect Vaginal Odor
Vaginal odor depends on several factors and varies between people. Processed foods and those high in added sugars may increase the risk of BV, which affects vaginal odor.
Other foods and drinks that may change the way your vagina smells include:
- Alcohol
- Coffee
- Fish
- Garlic
- Meat
- Spicy foods
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.
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 determine which nutrients you might need to supplement.
The Food and Drug Administration (FDA) minimally regulates supplements. Certain supplements may or may not be effective or 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 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, when combined with a probiotic, helped improve the balance of vaginal bacteria.
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 vitamin D-deficient. The vitamin supports the immune system, which may support vaginal health.
A healthcare provider can administer a blood test to find 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 therapy (HRT). Vaginal atrophy, or drying and thinning of the vaginal walls, is a common menopause symptom.
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 your risk of BV.
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
It’s essential to practice good hygiene to maintain vaginal health. Here are some ways to take care of your vagina:
- Do not use scented soaps or products on the vaginal area: The vagina cleans itself naturally, so you do not have to use soap in your vagina. Rinse the outer vaginal area with water and then pat it dry.
- Do not douche: 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.
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 have been exposed to an STI. They can recommend testing, diagnose an infection, and provide treatment options.
