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There is so much you are willing to do to maintain good health, both inside and out, but do you ever wonder about the vagina? If your answer is no (which will be most of us), then this article is for you.
Fortunately, the vagina is a self-cleaning organ. It does a pretty good job at maintaining its pH, which should be between 3.8 and 5.0, making it moderately acidic. (1)
This balance of pH is crucial to avoiding bacterial infections. When the pH becomes imbalanced, bacteria can begin to proliferate in the vagina, causing urinary tract infections (UTIs).
The good thing is some foods can help improve vaginal health.
Foods to Improve Vaginal Health
Include these foods in your diet to maintain vaginal health.
1. Cranberries
Cranberries are small round red berries popular in North America, Europe, and some Balkan countries. It is rich in polyphenols, flavonoids, anthocyanidins, and flavanols.
Several studies have been undertaken to evaluate the effect of cranberries on UTIs. The polyphenols of cranberries act as anti-adhesive agents for the pathogen that causes UTIs, hindering its survival in the vagina. (2)
The most highly studied dosage of cranberry use for UTIs is up to 300 ml of 25% strength cranberry juice, which has been shown to reduce bacteriuria (bacteria in the urine) and the recurrence of UTIs by about 50%. (3)
How to consume:
Drink about 300 ml or a little more than half a glass of cranberry juice at 25% strength to keep your vagina healthy and reduce the chances of UTI.
2. Sweet potato
Sweet potato – the humble relative of potato – is a rich source of phenolic compounds, vitamin A, beta carotene, vitamin C, and vitamin E. (4)
Sweet potato has been used in many African countries to treat vitamin A deficiencies in children. It was also reported to reduce the death rate of pregnant women. (4)
The use of vitamin A has been studied for its role in female reproductive health, right from the maturation of eggs to the healthy development of the baby inside the womb. (5)
The nutrients in sweet potato lend it some antimicrobial and antioxidant capacity. This can be useful in preventing infections in the vagina. (6)
How to consume:
One sweet potato per day can easily be had as part of the daily diet. Baking, steaming, or grilling gives it a delicious flavor. Avoid deep frying it to retain its health benefits and avoid excessive intake of fat.
3. Probiotic-rich foods
Yogurt, kefir, kimchi, and miso are popular probiotic foods. These contain strains of live lactobacilli bacteria, which are useful for human health.
Lactobacilli have been studied for their role in the prevention and treatment of vaginal infections. (7)
Studies evaluating the use of probiotics in treating vaginal candidiasis, a type of vaginal yeast infection, showed probiotics cured the infection with short-term use and reduced the chance of relapse. (8)
How to consume:
Including 1 cup of yogurt as part of your daily diet will ensure its health benefits are reaped. Consuming it in parfaits, in smoothies, or as a snack food along with fruit or nuts is an effective and delicious way to consume it.
4. Nuts
Nuts such as walnuts, almonds, and pistachios are considered healthy. In addition to being protein rich, nuts also contain a vast profile of healthy fats.
Walnuts and Brazil nuts are especially rich in omega-3 fatty acids, which help maintain a healthy fat balance in the body. (9)
In a study that evaluated the relationship between food intake and bacterial infections, consumption of a diet that included nuts resulted in fewer chances of development of bacterial vaginosis. (10)
Although no direct link was found between diet and vaginal health, including nuts in meals is still a good way to ensure a healthy balanced diet, which is critical in maintaining overall good health.
How to consume:
A single serving of almonds, walnuts, pistachios, or Brazil nuts can be included in your snacks, toppings for salads, puddings, oatmeal, or smoothies.
5. Apple
The most widely consumed fruit all over the world is a source of many nutrients. In addition to the many vitamins and minerals, apples are also sources of phytoestrogens phloretin and phloridzin. (11)
Phytoestrogens are estrogen-like compounds obtained from plants. Estrogen is a female hormone responsible for reproductive health and suppressing symptoms of menopause. (12)
In one study, daily consumption of an apple led to better hydration in the vagina, suggesting its potential role in improving sexual health. (13)
How to consume:
Eating an apple by itself or in salads and smoothies can be a great way to include it in the daily diet.
6. Soy and its products
Soybean is rich in the phytoestrogen isoflavone. It is one of the most widely studied phytoestrogens for its role in post-menopausal health.
In a review of studies, phytoestrogen from soy reduced hot flashes and improved vaginal dryness. (14)
How to consume:
Use minimally processed soy products such as edamame, tempeh, miso, and tofu. These can be cooked, grilled, or boiled as side dishes, main meals, salads, or soup.
7. Avocados
Avocados are rich in monounsaturated fatty acids (MUFA), antioxidants, and phytosterols. The nutrients in avocados contribute greatly to fertility in women. (15)
Avocado extracts have been reported to increase the estradiol level in women and improve vaginal and uterine health. (16)
How to consume:
Consume one avocado as a dip, spread on toast, salad, or smoothie.
8. Leafy greens
Leafy green vegetables such as kale, spinach, and fenugreek leaves are rich in lutein, nitrate, and folate. (17)
Nitrates improve blood flow and strengthen muscles, including those of the vagina. Folate is also important for women during their pregnancy. (18)
How to consume:
Consume 1 cup of green leafy vegetables stir-fried, blanched and steamed in salads, or cooked in soups.
Other Things You Can Do to Improve Vaginal Health
Along with consuming good, healthy foods, here are some other things you can do to improve your vaginal health:
- Avoid using tampons or scented pads during periods.
- Do not use soap or feminine washes as these can alter the pH of the vagina, causing an increased risk of UTIs. Water is enough to clean the area.
- Do not use creams or ointments without first consulting your doctor.
- Practice safe sex.
- Wear cotton panties and avoid the use of synthetic or tight shapewear.
Precautions to Consider
All the suggested foods and methods to improve vaginal health are not intended to treat acute infections. They may help in reducing the risk of UTIs and bacterial or yeast infections and in maintaining a healthy pH within the vagina.
If an infection has occurred, consult your doctor immediately.
Most-Asked Questions
Can I take apple cider vinegar to maintain an acidic pH in the vagina?
The body’s pH is not influenced by the diet one consumes, as it regulates its own pH. Consuming any food with this intention will not be helpful.
Can I douche my vagina to clean it?
Douching is the method of cleaning the inside of the vagina with a liquid. This process is not recommended as it can alter the natural pH of the vagina and the solution used for cleaning itself may contain microorganisms that can cause infections.
Final Word
Vaginal health is a less discussed topic when it comes to feminine health. The vagina maintains a mildly acidic pH that is necessary to avoid bacterial infections resulting in UTIs.
Foods recommended to maintain vaginal health and reduce the chances of UTIs and other infections are great to be included in the diet to maintain overall health as well.
It is important to note that these foods are not meant to cure or treat acute infections and are intended to reduce the chances the infection and to maintain the healthy muscles of the vagina.
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