Vaginal Health: Top 10 Foods for a Flourishing Vaginal Microbiome
Vaginal health is centered around the health of our microbiome. When we think about the microbiome, we often think about the gut or digestive tract. However, we also have a diverse ecosystem of bacteria and other microorganisms that make up our vaginal microbiome. We can utilize nutrition to help nourish and shape the diversity of these different microbiome ecosystems for flourishing vaginal health!
The Importance of a Balanced Microbiome for Vaginal Health
Just as the overall health of our gut is a direct reflection of our gut microbiome, vaginal health mirrors the health and balance of our vaginal microbiome.
Vaginal health is, of course, especially important for those who are wanting to get pregnant. The health of the vaginal tissue and microbiome is key for implantation, the step following fertilization, or the joining of the egg and sperm.
Even for individuals who do not wish to become pregnant, reproductive health is a key measure of overall health. Additionally, issues within the vaginal microbiome can impact our gut microbiome, immune function, and inflammation levels. All of these factors strongly influence overall health and hormone balance.
Factors that Influence Vaginal Health and Vaginal Microbiome Balance
Acid-Base Balance or Bust!
Imbalances within the vaginal microbiome can arise when the environmental conditions change. This includes changes to vaginal pH (acid-base balance), hormonal changes, antibiotic use, and more. These conditions affect the makeup of the microbiome, often lowering the amount of good bacteria, which can open the door to urinary tract infections (UTIs), yeast overgrowth, and bacterial overgrowth, for example, bacterial vaginosis (BV).
A variety of Lactobacillus species make up over 70% of the vaginal microbiome. Lactobacilli produce lactic acid, which is key for maintaining an acidic environment within the vagina. In other words, these Lactobacillus species are critical regulators of vaginal pH. Many of the factors that impact the vaginal microbiome are specifically impacting Lactobacillus levels, disrupting this important pH balance.
In addition to antibiotics, other factors that can disrupt the vaginal microbiome include using harsh feminine products, blood sugar issues, and hormone imbalance, namely high or low estrogen levels. Many feminine care products, such as highly-fragranced soaps and washes, as well as scented tampons and pads, contain endocrine-disrupting chemicals. Harsh washes can also disrupt the pH of the vaginal microbiome.
How Imbalanced Hormones Can Wreak Havoc
Blood sugar dysregulation, or insulin resistance, can fuel yeast growth in both the gut and vaginal microbiome. This can fuel Candida overgrowth specifically and even increase the frequency of UTIs.
High estrogen levels, for example during pregnancy or in the case of certain oral contraceptives, can also fuel similar overgrowth. This can be exacerbated in the case of low progesterone. Adequate progesterone levels have been shown to help decrease the ability of Candida to grow in the vaginal tissue.
That being said, low estrogen levels can also disrupt the vaginal microbiome. Without adequate estrogen, vaginal tissue can thin and lose elasticity. Low estrogen also leads to a higher pH, creating a less acidic environment, resulting in reduced levels of Lactobacillus species. This is common among post-menopausal women, however can also occur in pre-menopausal women experiencing low estrogen levels.
At any age or life stage, we can utilize nutrition as foundational support for the vaginal microbiome. Certain foods yield especially helpful benefits to the gut microbiome, which positively influences the vaginal microbiome given they are in such close proximity. Let’s dive into our top 10 foods for vaginal health!
Top 10 Foods for a Healthy Vaginal Microbiome
1. Probiotic-Rich Foods
Probiotic rich foods have been touted as one of the best food groups for gut and vaginal microbiomes. The main probiotics, or microbes, in probiotic-rich foods are different Lactobacillus species. Now you know just how important Lactobacillus is for vaginal health and regulating acid-base balance. Lactobacillus species produce lactic acid and hydrogen peroxide, which are key for maintaining an acidic pH within the vagina. Our favorite probiotic-rich foods are sauerkraut and kimchi, which are delicious additions to salads and bowls. They even work well finely chopped and added to dressings!
2. Prebiotics: Garlic and Onions
Prebiotics are different types of fibers that serve as food for the variety of probiotics or microbes within our gut and vaginal microbiomes. While all prebiotics are dietary fibers, not all dietary fibers are prebiotics. Garlic and onions are some of our favorite prebiotic foods, both of which are members of the allium family. These are also great sources of the mineral sulfur, which is a key component of glutathione. Glutathione is the master antioxidant utilized by the liver for liver detoxification. Consuming adequate sulfur and prebiotic fiber in the diet, from foods like onions and garlic, helps support and nourish liver and gut health. These are important factors for vaginal health because sluggish liver detoxification can fuel microbial imbalances in the vagina as well as in the gut.
3. Vitamin C-Rich Citrus Fruits
Consuming sulfur-rich foods is one way of supporting the formation of antioxidant compounds that our body creates. We can also directly consume antioxidants, such as vitamin C, through food sources. Citrus fruits are great sources of vitamin C, and can be incorporated into the diet in a wide variety of different ways. Camu camu is another fruit that is very rich in vitamin C, and is commonly found in powder form. This is a great addition to smoothies and other beverages for a vitamin C punch. Vitamin C offers critical support to the immune system, and its antioxidant properties help reduce oxidative stress. This helps support the integrity of vaginal tissues and a balanced microbiome.
4. Salmon
Salmon is another Functional Fueling favorite. A great anti-inflammatory protein source, salmon is rich in omega-3 fatty acids. Glutamine and glycine are two amino acids, or protein building blocks, that support the cells and tissues that make up our digestive tract and vaginal lining. We need these amino acids in order to help rebuild and fortify these tissues. Omega-3 fatty acids provide an additional layer of support, by helping quell inflammation throughout the body. Increasing these nutrients leading up to the menstrual cycle can help ease cramping and other inflammatory pre-menstrual symptoms.
5. Flax Seeds
Flax seeds are another source of anti-inflammatory omega-3 fatty acids. They are also a great source of dietary fiber, and can effectively bind mold mycotoxins. We can increase overall fiber intake by including more plants in the diet. In addition to omega-3s, flax seeds also are a great source of lignans. Lignans are a type of beneficial plant compound, or polyphenol. They are actually a type of phytoestrogen, or plant-based compound that looks similar to estrogen and can have somewhat estrogen-like effects on the body. Interestingly, they don’t just raise estrogen levels in the body. Rather, they help normalize estrogen levels, whether high or low, which can be essential for maintaining good vaginal health.
6. Cranberries
Cranberries are a well-known vaginal health superfood. They are rich in antioxidants, such as vitamin C, quercetin, and proanthocyanidins (PACs). They also contain a type of carbohydrate called D-mannose. Both D-mannose and PACs in cranberries have been shown to help maintain vaginal microbiome balance and prevent overgrowth of bacteria like E. coli, which are a main cause of UTIs. In order to prevent any blood sugar imbalance, which we know can fuel yeast overgrowth, we recommend sticking to fresh or frozen whole cranberries as opposed to cranberry juice.
7. Leafy Greens
Dark leafy greens, such as kale, collard greens, and chard, are all packed with antioxidants, minerals, and fat-soluble vitamins like vitamin K and vitamin E. The more antioxidants in the diet, the better we are able to combat oxidative stress, which is a key root cause of hormone imbalance. These are also great sources of dietary nitrates, which are compounds that help open up blood vessels and improve blood flow and circulation. Good blood flow to the uterus, vagina, and other reproductive tissues is key for proper hormone signaling, ovarian function, and nervous system balance.
8. Sunflower Seeds
Sunflower seeds are a Vitamin E powerhouse. Just 2 tbsp has over 7mg of vitamin E, which is nearly 50% of the recommended daily value. Vitamin E has potent antioxidant properties, which we know helps to protect cells and tissues against oxidative stress. This is especially important for reproductive health, as ovarian function and egg quality are strongly impacted by oxidative stress. Research has even shown that vitamin E can be helpful for reducing pre-menstrual pain.
9. Tempeh and Edamame
Tempeh and edamame are additional sources of phytoestrogens. As mentioned, phytoestrogens can help normalize estrogen levels to support vaginal health. This is important since we know that any estrogen imbalance, whether high or low, can cause imbalances within the vaginal microbiome. When consuming soy products, opt for organic foods that are as close to the whole-food form, such as edamame or tempeh compared to isolated soy protein, soy milk, etc. Tempeh is also a fermented food, so you get additional probiotic benefits!
10. Resistant Starches
Finally, resistant starches are a type of carbohydrate. Similar to fiber, we do not actually digest resistant starches. Instead, they serve as food sources for the beneficial microbes that make up the gut microbiome. Resistant starches are found in green bananas before they fully ripen, as well as rice, potatoes, and other root vegetables once they have been cooked and cooled. The microbes in our gut transform these starches into compounds called short chain fatty acids. Short chain fatty acids offer a wide variety of health benefits – lowering inflammation, supporting the immune system, protecting heart, liver, and brain health, and more!
Want to Optimize Your Vaginal Health? Start Here!
Foods that support the gut microbiome are also great for the vaginal microbiome, given the proximity of these ecosystems and translocation of different microbes. Many foods that are beneficial for both gut and vaginal health are rich in antioxidants as well as anti-inflammatory nutrients.
If you are someone struggling with frequent vaginal infections or just want to optimize your vaginal health, it’s imperative to take a look at the status of your gut health and hormone levels. In our 1:1 coaching program, we utilize comprehensive stool analysis and advanced hormone testing to dive deeper into the array of factors that influence vaginal health. Apply for our waitlist today!
Written by Romana Brennan, MS, RD
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