Summer is all about soaking up the sun and enjoying outdoor activities. However, this also brings unique challenges in maintaining feminine hygiene. From sweaty workouts to swimsuit season, maintaining a healthy vagina (even more so during the summer) requires a combination of proper hygiene, mindful lifestyle choices, and, perhaps the most overlooked, following a healthy diet–including pool party snacks. While nutrition may not be the first thing we think about, it plays a significant role in influencing vaginal health, from its impact on the body’s overall well-being to the delicate balance of the vaginal microbiome.
What is Considered a “Healthy Vagina”?
When it comes to your vaginal health, it can be confusing to determine what exactly is considered “healthy.” A healthy vagina is determined by several factors, from hormone balance to moisture and even microbial flora. Other key indicators of a healthy vagina include:
Odor: A slight, mild, musky odor
Discharge: Normal discharge is typically clear or milky-white
pH Levels: The vagina naturally has an acidic pH level, with healthy levels ranging from 3.8 to 5
What to Look Out For: During the summer, factors like heat, humidity, and sweat can create an ideal environment for bacteria and yeast to thrive. This increases the risk of developing conditions like yeast infections and bacterial vaginosis. Additionally, wearing tight clothing, especially non-breathable fabrics like synthetic underwear or wet swimsuits, can trap moisture and heat, further exacerbating the problem.
The Connection Between Your Overall Health and Vaginal Health
The state of your vaginal health is intricately connected to your overall well-being, and much of this connection lies within the microbiome. Your vagina is home to a balance of bacteria, yeast, and other microorganisms that collectively form its microbiome.
Registered Dietitian Nutritionist and owner of The Women’s Dietitian, Cory Ruth, explains, “Disrupting the natural acidic environment of your vagina gives bacteria and yeast a chance to multiply.” When this balance is disrupted, it can lead to various vaginal issues, including infections like bacterial vaginosis (BV) and yeast infections. “Adequate hydration, a healthy diet, good hygiene, safer sex practices, regular doctor visits, along with wearing loose, natural-fabric clothing and avoiding fragrances below the belt can all help keep your vaginal pH healthy.”
What you eat plays a significant role in shaping the composition of your microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, promote the growth of good bacteria in your gut and vagina, helping maintain a healthy pH balance. On the other hand, a diet high in sugar and processed foods can fuel the growth of harmful bacteria and yeast, increasing the risk of vaginal infections.
Nutrition for a Healthy, Happy Vagina Featuring Pool Party Snacks
“What you eat can have a profound impact on the health of specific body parts, including your vagina,” Ruth says. While there isn’t a specific ‘magic’ food that guarantees it, a balanced diet rich in various nutrients can certainly support overall health, including vaginal health. Here are some foods that may help boost vaginal health:
Probiotics: Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that can support a healthy balance of vaginal flora. Look for options with live and active cultures.
Fiber-rich foods: Whole grains, fruits, vegetables, and legumes are excellent sources of fiber, which can help regulate bowel movements and reduce the risk of constipation. This, in turn, can prevent discomfort and infections in the vaginal area.
Healthy fats: Foods rich in omega-3 fatty acids, such as salmon, chia seeds, and flaxseeds, can help reduce inflammation in the body, including the vaginal area.
Water: Staying hydrated is crucial for overall health. Drinking plenty of water each day helps maintain the body’s natural moisture levels and helps prevent vaginal dryness, including the tissues.
Fresh fruits and vegetables: These are packed with vitamins and antioxidants that support immune function and overall health, which indirectly contributes to vaginal health.
Cranberry juice: Drinking unsweetened cranberry juice may help prevent urinary tract infections (UTIs) by preventing bacteria from adhering to the walls of the urinary tract.
Greens: Foods like kale, spinach, and collard greens help provide moisture and improve immune function. Some even contain phytoestrogen, which mimics estrogen for those who lack the hormone.
It’s important to note that processed foods and foods high in sugar should be limited as much as possible, as these types of food can cause infections like bacterial vaginosis and yeast infections, vaginal dryness, and decreased immune function.
The 8 Best Trader Joe’s Summer Pool Party Snacks for Vaginal Health
- Icelandic Style Skyr Yogurt
Icelandic-style Skyr Yogurt is one brand that is popular no matter where you go, including Trader Joe’s. It carries benefits like omega-3 fatty acids, antioxidants, and, most importantly, probiotics. One crucial probiotic, lactobacillus, is the predominant bacteria found in a healthy vaginal microbiome, which helps maintain an acidic, balanced pH environment. “Your vagina pH is crucial for optimal vaginal health,” Ruth explains. “Your vagina has a slightly acidic pH which prevents bacteria and yeast from growing, and diet can help provide the essential nutrients to keep your vagina flora healthy.” By increasing the number of beneficial bacteria in the vagina, the prebiotic yogurt can help fortify the body’s natural defenses against infections, reducing the risk of common vaginal issues.
- Mixed Berries (Blueberries, Raspberries, and Strawberries)
This energizing mix of berries is the perfect summer snack, packed with hydration, nutrients, and fiber for the whole body. The antioxidants in the berries protect against free radicals that can cause oxidative stress, potentially damaging cells and tissues, including those in the vaginal area. Vitamin C, another protective nutrient, also helps boost the body’s natural defense against infection, reducing the risk of vaginal infections and supporting the body’s ability to maintain microbial balance in the vaginal microbiome.
- 100% Pure Cranberry Juice
Not only does a splash of cranberry juice add a refreshing touch to a poolside drink on a warm summer day, but researchers have found that it can, in fact, help prevent a UTI. The bitter red berry contains compounds called proanthocyanidins, which prevent bacteria from attaching to the urinary tract walls, reducing the risk of developing a UTI. Analyzing 50 studies and nearly 9000 participants, researchers found that consuming cranberry products reduced the risk of UTIs by 54% in children, 26% in women who experience recurring UTIs, and 53% in those who have received radiation treatment for bladder or prostate cancer. If you decide to use cranberry juice as a prevention aid, make sure to get 100% pure, unsweetened juice. Ruth says, “100% cranberry juice, as well as cranberry capsules, contain compounds to balance the vagina’s pH and prevent infections.”
- Organic Chunky Homestyle Guacamole
While this Organic Chunky Homestyle Guacamole may not be the first poolside summer snack that comes to mind, it’s definitely not one to pass up on (especially with its amazing benefits). The healthy fats in avocados, like oleic acid, provide building blocks for hormone production, while many B vitamins, including B6, aid in hormone metabolism and neurotransmitter synthesis. Additionally, the healthy fats and hydration in avocados can help support the resilience of our vaginal tissues, helping to prevent dryness and discomfort and reduce the risk of infection. Pair this guac with crackers or cut vegetables for extra fiber and moisture.
- Organic Seedy Crackers
If you’re looking for a shelf-stable summer snack to throw in your bag on the way out the door, these Organic Seedy Crackers will have your whole body feeling happy and healthy. High-fiber ingredients, such as the organic brown rice, quinoa, flax, and sesame seeds in the crackers, work together to support the growth of lactobacillus in the vagina, playing a crucial role in protecting against bacterial vaginosis and yeast infections. Lactobacillus thrives on prebiotics in whole grains, which, as it grows, helps preserve the vaginal microbiome’s acidic pH and prevents the growth of harmful bacteria and yeast.
- Spinach and Kale Greek Yogurt Dip
In addition to vaginal infections, Ruth says that lactobacillus can also fight odor and discharge. She recommends pairing this probiotic-packed Spinach and Kale Greek Yogurt Dip with high-fiber crackers (such as the Organic Seedy Crackers) to support a healthy vagina. The dip is loaded with spinach, kale, water chestnuts, red bell pepper, carrots, and more, which provide a slew of vaginal health benefits. These benefits include increased moisture, improved immune function, and fighting against oxidative stress and potential infections.
- Garlic and Black Pepper Almonds
These Garlic & Black Pepper Almonds are another quick grab-and-go summer snack that offers healthy fat and protein. Almonds are packed with vitamin E, which protects cells and supports immune function. While almonds may not directly target vaginal health, their inclusion in a balanced diet supports factors like immune function, hormonal balance, and digestive health, which indirectly benefits vaginal health. Garlic has also shown benefits in the reproductive system, including hormone and menstrual regulation, increased fertility, and reduced inflammation.
- Edamame
Not only is this Shelled Edamame a quick, high-protein snack, but it also provides an easy estrogen-friendly boost to your diet. Its nutrient-rich profile offers a plant-based protein that is high in fiber, vitamins, and minerals, supporting vaginal health in a multitude of ways, including hormones. The soy-based product contains phytoestrogens, plant compounds that mimic estrogen and reduce symptoms caused by estrogen deficiency. Low levels can occur due to certain medications or those experiencing menopause (perimenopause or postmenopause), potentially causing vaginal dryness, thinning of walls, and inflammation.
The Takeaway
When it comes to maintaining vaginal health, there is no one right answer. Just as several factors play into keeping our overall body healthy, the same rule applies to our vaginal health. Always practice proper hygiene by changing out of sweaty or wet clothes (like swimsuits), using a pH-balanced cleanser to wash (and avoiding irritating products), and eating a healthy, balanced diet. If you have concerns about your vaginal health or notice any recent changes, it’s important to consult with your primary physician or OB/GYN for a professional opinion. By following these nutrition tips and maintaining other healthy practices, you and your vagina will be happy and healthy all summer long!