Are Gut-Friendly Foods Good for Your Vaginal Microbiome, Too? A Microbiologist Weighs In

“The vaginal microbiome is a set of microbes that stay in symbiosis with of us of their vagina,” explains Jacques Ravel, PhD, a professor of microbiology and immunology and the appearing director of the Institute for Genome Sciences at College of Maryland-Baltimore.  

FYI, the vaginal microbiome contains the sum whole of microorganisms dwelling exterior the genital space in addition to throughout the decrease genital tract, primarily within the vagina and cervix¹. It is no secret {that a} balanced food regimen helps a wholesome intestine, however do your meals selections have an effect on your vaginal microflora, too? Right here’s what the science says about consuming for well being beneath the belt.

However first, why is a wholesome vaginal microbiome vital?

Dysbiosis—which refers to an imbalance between helpful and disease-causing microbes—isn’t restricted to the intestine. 

When the fragile steadiness of microorganisms within the vagina ideas, you’re extra inclined to uncomfy but widespread situations, like bacterial vaginosis (BV). Cue the pesky itch and, erm, fishy odor down beneath.

Disruptions within the vaginal microbiome² have additionally been related to pelvic ache, UTIs, sexually transmitted infections (STIs), preterm births, and even fertility struggles³. 

What impacts the vaginal microbiome?

Medicines, age, and sexual practices can all affect the make-up of microbes in your vagina. Hormonal shifts throughout sure life phases, like being pregnant and menopause, can even affect the vaginal microbiome. When hormone ranges change, so can also the pH of the vagina. Fast biology refresher: pH refers to how primary or acidic one thing is.

Not like within the digestive tract the place better microbial variety is most well-liked, “within the vagina it’s the other,” Ravel says. “In optimum situations, the vagina is dominated by just a few choose species of Lactobacilli, together with L. crispatus.”

Lactobacilli micro organism sometimes produce lactic acid, which retains the vaginal surroundings acidic. Which will sound bizarre, however it’s truly key. “Acidity is antimicrobial and prevents colonization by microbes which might be undesirable within the vagina,” Dr. Ravel says. 

When vaginal Lactobacilli are outnumbered by different bugs and the vagina is much less acidic, you’re extra vulnerable to an infection. That could be a part of the rationale why individuals with larger ranges of L. crispatus of their vaginas appear to be much less vulnerable to infections like BV⁷ and HIV⁴.

Price noting: Together with age and different components, race and ethnicity might play a task in an individual’s vaginal microbiome. As an illustration, individuals of African descent are  much less prone to have a microbiome dominated by Lactobacillus, per an October 2017 article in Nature.  

What are the perfect meals for the vaginal microbiome?

Individuals with vaginas are notoriously omitted of science, so it’s not stunning there’s a dearth of analysis on the meals that assist a balanced vagina.  Nonetheless, now we have cause to imagine that food regimen impacts the less-discussed microbiome. This is why. 

Intestine-friendly meals = vaginal health-friendly meals

“Identical to you might have a gut-brain axis, you might have a gut-vagina axis,” Dr. Ravel says. Whereas micro organism out of your intestine are unlikely to colonize the vagina, vitamins that assist the intestine are typically vag-friendly, too.

“The one macronutrient that comes up time and again is fiber,” Dr. Ravel says. Consuming extra fiber drives better microbial variety within the GI tract—and fewer dysbiosis within the intestine appears to correlate with much less dysbiosis within the vagina. For instance, preliminary research¹³ have proven that oral probiotics may also help girls with BV. 

“This means that oral probiotics can doubtlessly enhance the make-up of the intestine microbiome or the power of the intestine barrier,” Dr. Ravel says. “A tighter barrier means much less [microbial] leakage into the blood and fewer systemic irritation,” each of which *might* reduce imbalances down beneath.

Cross the kimchi, please.

Excessive nutrient density meals

A food regimen filled with nutritional vitamins and minerals shall be your vaginal microbiome’s BFF.

Research present that consuming inadequate quantities of micronutrients, like nutritional vitamins A, C, E, and D, in addition to beta-carotene, folate, and calcium, might improve one’s threat of BV⁶. 

One of the simplest ways to max out on micronutrients in your vaginal microbiome is to heed the annoying-but-important recommendation to ‘eat the rainbow.’ Add all kinds of vibrant plant meals and protein sources to your plate for ample fiber, nutritional vitamins, and minerals.

FAQs

What about cranberry for UTIs?

When you’re vulnerable to UTIs, take into account unsweetened cranberry juice or a cranberry complement. Based on the Meals and Drug Administration, there isn’t sufficient knowledge to assist the declare that cranberry prevents UTIs, however the tart ingredient does appear to assist some girls⁸. 

Cranberries are acidic, wealthy in vitamin C, and comprise proanthocyanidins, antioxidants that will stop micro organism like E. Coli⁹ from latching onto the partitions of the urinary tract, the place it will probably trigger an infection. 

Based on Dr. Ravel, it’s unclear if and the way cranberry merchandise stop UTIs, however in addition they include little threat: “If it really works for you, carry on utilizing it. If it doesn’t, then cease,” he says. Easy as that. 

Can consuming high-glycemic meals and extra added sugars trigger yeast infections?

We’d by no means let you know to chop out cookies, however in the event you’re a severe candy tooth who struggles with recurring BV or yeast infections, you might wish to rein within the treats. 

Consuming extreme quantities of added sugar can worsen blood glucose management and weaken the immune system over time. Compromised immune operate will increase your threat of every kind of infections, together with vaginal yeast infections. (Working example: Analysis reveals¹⁰ that ladies with diabetes aren’t any strangers to recurring yeast infections.)

It’s completely regular for Candida, a gaggle of fungi that may trigger yeast infections, to hang around within the physique. However when there’s an overgrowth of Candida, you’re extra prone to come down with a vaginal yeast an infection or thrush within the mouth. FYI, that is tremendous widespread: Three out of each 4 girls¹¹ will get at the least one yeast an infection of their life, in response to 2017 analysis in Virulence¹¹. 

Whereas you might have heard that carbs are a no-no in the event you’re vulnerable to yeast infections, there’s not a lot knowledge to assist this. The principle threat components for yeast infections embrace a weakened immune system, antibiotic utilization, and hormonal fluctuations.  

As for the connection between carbohydrate consumption and BV, one older examine⁶ did discover that ladies who ate high-glycemic diets have been extra prone to get bacterial vaginosis.

The researchers posit⁶ that poor food regimen high quality might contribute to vaginal dysbiosis, oxidative stress, and impaired immune operate—all of which make of us with vaginas extra vulnerable to infections like BV. 

In fact, observational research can’t show causation, so it is unimaginable to attract conclusions about how meals selections instantly influence the vaginal microbiome.  

Can probiotics profit your vaginal microbiome?

Micro organism from oral probiotics aren’t capable of colonize the vagina, however that doesn’t render them ineffective. Some individuals do profit from taking oral probiotics for situations like BV. 

“These advantages might come from the impact of the oral formulation on the intestine microbiome or barrier,” Dr. Ravel explains. “A tighter intestine barrier means much less leakage into the blood and fewer systemic irritation, which can prolong to the vagina.”

Probiotic suppositories that get inserted into the vagina could also be much more useful for individuals coping with imbalances down beneath, however you need to at all times chat along with your physician earlier than sticking something in your yoni.

The underside line

There is no query about it: “Extra work on this matter must be executed,” Dr. Ravel says. “However a nutritious diet ought to assist rectify a few of the underlying points related to [vaginal dysbiosis].” 

To optimize the microbiome between your legs, eat a fiber-rich food regimen and take into account incorporating vaginal probiotics in case your physician thinks you are a good candidate for them.

An RD shares ideas for find out how to eat to assist your menstrual cycle:



—reviewed by Jennifer Gilbert, MD, MPH