The Best Probiotic-Rich Foods for Vaginal Health That Ward off Yeast Infections, BV and More

When it comes to taking care of our wellbeing, most of us have a blueprint for our mental, heart and physical health. But what about vaginal health? Whether you’ve been dealing with bacterial vaginosis (BV), urinary tract infections (UTIs), vaginal dryness or another health issue, what you eat can help. co That’s right—experts say supporting your vaginal health with tasty, delicious foods could be just what you need. We spoke to doctors about what it really means to have optimal vaginal health and a registered dietitian about the probiotic-rich foods that can help.

What is vaginal health, really? 

“A healthy vaginal environment is typically acidic, with a pH of about 3.8 to 4.5 during the reproductive years,” explains Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician. However, per Banner Health, pH can be higher than 4.5 after menopause.

“This acidic environment is often dominated by beneficial Lactobacillus bacteria, which produce lactic acid and help keep the vaginal microbiome balanced,” adds Dr. Cabeca. 

If the vaginal microbiome balance is disrupted, women could experience unusual odor or discharge, itching, irritation, yeast infections or bacterial vaginosis, explains Dr. Cabeca. Sexual activity, antibiotics and hormonal changes are a few factors that can impact the delicate balance of the vaginal microbiome, she adds.

“One important thing to remember is that vaginal health changes throughout a woman’s life,” adds Dr. Cabeca. “Estrogen plays a significant role, so what is considered a healthy vaginal environment can look different during reproductive years, pregnancy, perimenopause and after menopause.”

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How food supports vaginal health

With so many vitamins and supplements on the market promising to help with vaginal dryness, balance the microbiome or even eliminate unwanted odor, you may be confused about where to start. That’s why food can be a simple, cost-effective option to begin prioritizing your vaginal health.

“It seems to me that food makes more sense to start with than trying supplements, since you will improve overall health in the process as well,” says Parth Bhavsar, MD, a board-certified family medicine physician and founder of TeleDirectMD.

“What we eat influences our gut microbiome, inflammation, blood sugar and overall metabolic and hormonal health, and all of these systems communicate with one another,” adds Dr. Cabeca. “Probiotic-rich foods can introduce beneficial microorganisms while also providing nutrients that supplements alone may not provide. Food also gives us fiber and plant compounds that help nourish our existing beneficial bacteria.”

4 best probiotic-rich foods for vaginal health

Ready to update your diet so it actively supports your vaginal health and helps balance your vaginal pH? We spoke to Cynthia A. Ray, MPH, RDN, HFS, author of the best-selling books The 21-Day Sugar Detox and The Faster Way to Fat Loss After 40, to break down her top four probiotic-rich food recommendations. 

Plain Greek yogurt

“Unsweetened Plain Greek yogurt with live and active cultures provides Lactobacillus species that support the gut microbiome,” says Ray.

Ray recommends about ½ to 1 cup of plain Greek yogurt with live cultures daily or a few times a week. Rather than focusing on time of day or trying to hit an exact amount, getting it into your diet is what matters most, she adds. 

Tip: “Make a yogurt bowl or parfait with Greek yogurt, berries, chia or flaxseeds, walnuts and a little honey,” says Ray. “You’re getting probiotics plus fiber and plant foods that help feed your beneficial bacteria.”

Kimchi 

“Kimchi [fermented cabbage] provides a variety of lactic acid bacteria and fiber from the vegetables,” says Ray. “It supports the gut microbiome, which is connected to overall immune health.” She recommends starting with 1 to 2 tablespoons a few times a week or even daily. 

Tip: “Choose refrigerated, traditionally fermented kimchi with live cultures,” recommends Ray. “Eating it cold and not heating it helps preserve those cultures. Add kimchi to your rice bowls, salads, tacos or with grilled chicken, salmon or tofu.”

Sauerkraut

“Naturally fermented sauerkraut contains beneficial lactic-acid bacteria that can support microbial diversity and gut health,” says Ray, making it an ideal probiotic-rich food for vaginal health. “Supporting the gut microbiome is one piece of supporting overall microbial and immune health.” She suggests trying 1 to 2 tablespoons daily and gradually increasing from that starting point if you’re tolerating it well.

Tip: “Look for refrigerated, naturally fermented, unpasteurized sauerkraut with live cultures,” says Ray. “Heating it can significantly reduce the live bacteria, so I like adding it after cooking rather than cooking it into the meal. I like to spoon it over avocado, on avocado toast, salads, veggie bowls or alongside your favorite protein or bratwurst.”

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Kefir

“This is one of my personal favorites,” adds Ray of the fermented milk drink. “Kefir typically contains a diverse combination of beneficial bacteria, often including several Lactobacillus species. This makes it a great food for supporting overall microbiome health.”

Ray says there isn’t an established dose that would be therapeutic for vaginal health, so you’re welcome to drink it in whatever way fits into your lifestyle. That said, ½ to 1 cup a day is a manageable serving to add to your diet. 

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Tip: “The best is plain, unsweetened kefir with live cultures,” explains Ray. “I like to add kefir to a smoothie with frozen berries, or use it as the liquid in overnight oats. You can also blend it with berries and freeze it into popsicles.”

The bottom line on probiotic-rich foods for vaginal health

The old adage “food is medicine” isn’t an exaggeration. The right probiotic-rich, fermented foods and diet can support our health in multiple ways, including our vaginal health. So the next time you’re craving a creamy treat, maybe swap your ice cream for plain Greek yogurt or add a little tang to your avocado toast with sauerkraut instead of seasoning.

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