Read This: Your Vagina Will Thank You.

When we think of the term, “microbiome”, many of us think about our gut. While the health of our gut certainly impacts our overall health, the microbiome encompasses so much more than our gastrointestinal tract. As women, a balanced vaginal microbiome is essential for maintaining overall health and preventing common issues like bacterial vaginosis, yeast infections, UTIs, and other vulvovaginal conditions. The vaginal flora, primarily composed of beneficial bacteria like lactobacilli, creates an acidic environment that helps protect against pathogens. However, various factors—such as douching, sex, certain lubricants, and even diet—can disrupt this delicate balance, making us more vulnerable to infections and discomfort. Here’s your ultimate guide to keeping your vaginal health in check. 

What Affects the Microbiome of Your Vagina: 

1. Douching Douching might seem like a quick way to “freshen up,” but it can strip away beneficial bacteria that protect the vaginal environment. This disruption allows harmful bacteria to overgrow, often leading to conditions like bacterial vaginosis or yeast infections. The vagina is self-cleaning, so douching is unnecessary and can do more harm than good. All you need to clean the vagina is water, especially in and around the folds of your vulva. Harsh soaps and products that claim to clean the vagina are marketing scams and we urge you to stay away from these. 
2. Sexual Activity Many of us know what it is like to wake up with a UTI after sex. Sex, specifically with the contact of sperm, can alter the pH of the vagina, introducing bacteria from the skin or partner’s genitals that can disrupt the delicate vaginal microbiome. Condoms can help reduce this, as well as urinating after sex to flush out any bacteria that may enter the urinary tract. If you are prone to UTI’s, you can also support the body with D-mannose supplementation (the sugar in cranberry), or with a product like UTIVA. 
3. Lubricants The most common lubricants you see at the drugstore contain ingredients like glycerin, parabens, or artificial fragrances, which can irritate the vagina and affect its pH. Additionally, high-osmolarity lubricants can pull water from vaginal cells, leaving the area dry and vulnerable to infections. You would think that the whole purpose of lubricant is to…lubricate, but it is true that using commercial lubricants often leave the vagina dry. Opt for pH-balanced, water-based lubricants free of additives to avoid upsetting the vaginal environment. We like the brand IRIS or Good Clean Love. 
4. Diet and Nutrition A diet high in sugar and ultra-processed ingredients can negatively affect the vaginal microbiome, as sugar may promote the growth of yeast. Conversely, eating a nutrient-dense, low-sugar diet with a focus on probiotic and prebiotic foods can support a balanced microbiome. Probiotics like sugar-free, plain greek yogurt, kefir, and fermented vegetables encourage the growth of healthy bacteria.

How to Support a Balanced Vaginal Microbiome

1. Prioritize Probiotics and Prebiotics in Your Diet Probiotic-rich foods, such as plain yogurt, sauerkraut, and kimchi, introduce beneficial bacteria to your gut and can help support a balanced microbiome in other areas, including the vagina. Prebiotics—found in foods like garlic, onions, and bananas—act as food for these good bacteria, helping them thrive.
2. Stay Hydrated Drinking enough water helps keep the body and vaginal tissues hydrated, supporting overall health. Proper hydration aids the natural production of mucus, which helps to maintain a balanced vaginal environment and reduce the risk of infections.
3. Choose the Right Products When choosing intimate care products, look for pH-balanced, fragrance-free, and gentle options. Harsh soaps, scented tampons, and synthetic materials can all irritate the vaginal area and disrupt the natural balance of bacteria.
4. Practice Safe Sex and Use Gentle Lubricants Protecting yourself during sexual activity with condoms can help reduce the risk of introducing unwanted bacteria. If using lubricant, choose one that’s pH-friendly and free from irritating chemicals.
5. Manage Blood Sugar Levels Keeping blood sugar levels stable by limiting sugar intake and eating balanced meals can help prevent excess yeast growth, which can lead to infections. A diet focused on whole foods, lean proteins, and fiber can promote overall health and support a balanced vaginal flora.

Replenishing Key Nutrients for Immune Support and Vaginal Health

A balanced vaginal microbiome is closely tied to the body’s immune response. When your immune system is strong, it’s better equipped to maintain the balance of good bacteria in the vaginal flora, helping to prevent infections like BV, yeast infections, and UTIs. Focusing on key nutrients can strengthen your immune defenses and support a healthy vaginal environment.

Essential Nutrients for a Strong Immune System

1. Vitamin C is a powerful antioxidant that supports immune cell function and helps the body ward off pathogens. It also aids collagen production, which supports the integrity of tissues, including the vaginal walls. Include foods like citrus fruits, bell peppers, and strawberries to boost your vitamin C intake.
2. Vitamin D is vital for immune function and has been linked to a reduced risk of infections. Low levels of vitamin D are associated with higher rates of BV and other infections. Spend some time in sunlight if possible, or include foods like salmon, fortified dairy, and eggs, along with supplements as needed.
3. Zinc plays a crucial role in immune response and supports the body’s ability to fight off infections. This mineral is essential for maintaining epithelial tissue, including the mucous membranes lining the vagina. Include zinc-rich foods like pumpkin seeds, nuts, and lean meats.
4. Probiotics support both gut and vaginal health by promoting the growth of beneficial bacteria. While they are most commonly associated with gut health, probiotics are also helpful for maintaining vaginal balance. Look for supplements containing strains like Lactobacillus rhamnosus and Lactobacillus reuteri, or incorporate fermented foods like kefir, sauerkraut, and yogurt.
5. Sulforaphane found in cruciferous vegetables like broccoli, kale, and brussels sprouts, has potent antioxidant properties that support detoxification pathways and cellular health. This compound can help reduce inflammation and support a balanced immune response.

Supporting Immunity through Nutrition

Replenishing these key nutrients through diet or supplements can help reinforce your immune system, allowing it to work synergistically with the vaginal microbiome to protect against infections. Emphasizing immune-supportive foods and a balanced, nutrient-dense diet will strengthen your body’s natural defenses, ensuring that your immune system and vaginal health stay in top shape. 

Support the Body’s Natural Balance

Our bodies are resilient and have a natural ability to maintain balance, especially in sensitive areas like the vaginal flora. By being mindful of what we introduce to our bodies—from diet to products to practices—we can help nurture a healthy, thriving vaginal microbiome that protects us from infections and supports overall well-being.